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Eating and Exercising for Weight-loss

Eating and Exercising for Weight-loss. Presented by RockWell. Overview. Why is weight-loss important? Eating right Exercising Other tips & tricks. Losing with diet and exercise. Physical Health

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Eating and Exercising for Weight-loss

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  1. Eating and Exercising for Weight-loss Presented by RockWell

  2. Overview • Why is weight-loss important? • Eating right • Exercising • Other tips &tricks

  3. Losing with diet and exercise • Physical Health • Decreased risk of Cardiovascular Disease, certain types of Cancer, and Gall Bladder Disease • Reverse or prevent diabetes • Lowers blood pressure, cholesterol, and triglycerides • Improves sleep apnea and other sleep disorders • Decreases pressure on lower extremity joints

  4. Losing with diet and exercise? • Other benefits • Improves mood and quality of sleep • Increases self-confidence • Increases mobility • Increases life expectancy • Increases energy levels

  5. Weight-loss basics • To lose weight you have to burn more calories than your are eating • There are 3,500 calories in 1 pound of fat • 0.5-2 pounds/week is healthy weight-loss • Diet and exercise are both important components • Consult a doctor before starting a regimen

  6. Eating right! • How much do I need in a day? Click Here • Diet should include • Emphasis on Fruits and vegetables (5 servings a day) • Whole grains, fat-free or low-fat dairy products • Lean protein sources (lean meats, poultry, fish, beans, nuts, eggs) • Low in saturated fats, trans fat, added sugars, and sodium • Control your portion sizes!

  7. Eating right! • Your daily caloric intake should not be lower than 800-1,000 calories • Get plenty of fiber and water throughout your day. • Do not rely on diet pills; if it seems to good to be true, it probably is!

  8. Importance of Exercise • Exercise burns caloriesAND increases your muscle mass and metabolism • So how much should I be doing? • For weight loss it is recommended to get 60-90 minutes of exercise most days of the week of cardiovascular and strength training. • This can be broken up throughout the day. • Start slow and work up. Try 30 minutes 3 days a week.

  9. Importance of Exercise • Give your body a day of ‘rest’ • Create a plan and make time to exercise • You can do any activity you enjoy • Walking, biking, jogging, hiking, swimming, group fitness classes,, tennis, basketball, volleyball, etc.

  10. Tips and Tricks • Keep a food/drink and exercise log • Make goals along the way • Give yourself non-food rewards • Get encouragement or find a buddy

  11. Helpful websites • www.Myfitnesspal.com – food and exercise tracker • www.choosemyplate.gov – food and exercise tracker, information • www.eatingwell.com – healthy recipes Click Here for the 28 day healthy meal plan • www.acefitness.org – exercise information Click Here for exercise library

  12. Activity – Help the American Cancer Society! • Register today for the CPS-3 project through the American Cancer Society. • You can help them identify cancer prevention strategies and save a life! • Visit www.CPS3TheValley.org to register and get more information!

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