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The Physical Aspects of Dieting

Learn about the physical aspects of dieting, balancing calories, preventing excess weight gain, health complications of obesity, and effective diet and exercise strategies for weight loss and overall well-being. Discover tips for a healthy lifestyle at every stage, from menopause to pregnancy.

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The Physical Aspects of Dieting

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  1. The Physical Aspects of Dieting By Lauren Woodliff for CTAE Resource Network

  2. Balancing Calories

  3. Balancing Calories: Calorie balance is the key to healthy weight • Consumed=Expended ? • Consumed >Expended ? • Consuming<Expended ?

  4. Being Overweight: Prevention is Preferable Why prevent excess weight gain? • Maintaining healthy weight = Easier than loosing excess weight

  5. Overweight: Health Issues Health issues associated with overweight and obesity for adults: • High Blood Pressure • Diabetes • Heart Disease or Stroke • Arthritis • Sleep apnea and other respiratory problems • High cholesterol

  6. Obesity: Health Complications

  7. Overweight: Change Diet and Exercise What can you do to loose weight? • Decrease Calories consumed • Increase Exercise • Best when done in combination! +

  8. Making small changes in beverage choices can make a huge difference in daily calorie intake. Diet Changes & Being Overweight

  9. Exercise: Intensity Moderate Vigorous

  10. What is Sedentary? • Watching television • Computer & Video games • Doing homework • Physical Disability

  11. Sedentary Lifestyle • Common cause of calorie imbalance • Calories Consumed>Calories Burned off • Cause of excess weight gain • Can lead to obesity

  12. Diet, Exercise & Having a Sedentary Lifestyle • Consume fewer calories • Try Fat Free substitutes Ex. Salad Dressing and Diet Soda • More fiber • Burn more calories • Fit in Physical Activity whenever and wherever possible Ex. Take the stairs

  13. Exercise, Diet & Menopause Diet Exercise Low Impact -swimming -stretching Weight-bearing (for bone health) -walking -jogging -weights -low in fat -high in fiber -plenty of fruits, vegetables, and whole-grain -calcium -vitamin/mineral supplements

  14. Exercise, Diet & Pregnancy Exercise regularly before, during & after pregnancy • Low Impact & Moderate Intensity • Weight-bearing Exercises • Diet Do’s: • Fiber Rich • Low Fat • Fruits & Vegetables • Whole Grain • Prenatal Vitamins • Fish & Shellfish • Diet Don’ts: • Alcohol • Caffeine & Soda • Tobacco • Soft Cheese • Raw meats • Don’t forget breakfast

  15. Diet Changes:Lactating & Breastfeeding • Drink EXTRA fluids • water • juices • Diet choices • Eat more dark-green and orange vegetables and cooked dry beans • vitamin A, vitamin E, potassium, calcium and iron

  16. Final Remarks on Diet & Exercise • Choose lots of vegetables and fruits in different colors • Choose whole grains • Choose low-fat or fat-free milk & lean proteins • Stay away from trans and saturated fats, cholesterol, sodium (salt), & added sugar • Exercise regularly • Keep an active mind Eating healthy and exercising is important for everyone at every age

  17. Works Cited: • National Health Information Center, 2011 http://healthfinder.gov/prevention/ViewTool.aspx?toolId=48 • Dietary Guidelines for Americans, 2010 Policy Document.Last Modified: May 02, 2011 http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm • Centers for Disease Control and Prevention. Division of Nutrition, Physical Activity and Obesity . National Center for Chronic Disease Prevention and Health Promotion. http://www.cdc.gov/healthyweight/calories/index.htm • USDA National Agricultural Library, Food and Nutrition Information Center http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=1&tax_subject=242

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