Healthy LivingDiet and Exercise

By Brian BautistaCampus Hill Church

February 2, 2013

OverviewOverweight and ObesityBehavior ModificationDietingExercisingStress Reduction

ObesityMore than 300 million people worldwide are

estimated to be obese66% of U.S. population overweight33% of U.S. population obese

Includes > 13% of children and teensWill become generational

ObesityObesity is defined as BMI > 30 kg/m2Body Mass Index for adults:

Underweight: less than 18.5Normal weight: 18.5-24.9Overweight: 25-29.9Obese: > 30

Waist-to-hip ratio testMen: 0.9 to 1.0Women: 0.8 to 0.9

Waist circumference testMen: 40 inchesWomen: 35 inches

Associated With ObesityHeart disease

1/3 of all heart disease is caused by extra weight

> 20% of target weight increases riskDiabetes

Losing 5-7% of body weight can delay onsetDepression

From medications, emotional eating, chronic stress

Cancer

Associated With ObesityHypertension (High Blood Pressure)Arthritis (Joint Pain)Back and joint problemsSleep apnea (Sleep problems)Stroke

Promoters of ObesityFast Food (french fries, hamburgers, pizza)Soda (Sprite, 7-Up, Coke)Highly-Processed Foods (cake, ice cream)

How Do We Battle Obesity?

Behavior Modification

“Your body is a reflection of your mind.”

Behavior ModificationShift your focus away from short-term, quick

fixes and focus on long-term, permanent changes in your habits.

It takes an average of 66 days to form a habit.

Start slowly with small changes, and this will lead to long-term lifestyle changes.

Dieting

“Mind Over Food”Avoiding Overeating (Reduce

Calories)Changing Thoughts About Food

Different DietsHealth ClassesWeight WatchersLow-carb Diets

Dr. Atkins (no carb)South Beach

Very low-fat DietsLife Choice (Dr. Dean Ornish)Pritikin (unprocessed foods)

Different DietsAlternative Diets

Macrobiotic (grains, vegetables, chew food thoroughly)

Rotation (Dr. Martin Katahn)DASH dietMediterranean dietDiabetic diet (calorie counting)

Fad DietsFad diets usually make claims and promises

but do not always focus on lifelong behavior change

EXTREMES DO NOT WORK!Avoid diets that exclude entire food groups90-99% of diets fail to produce permanent

weight loss66% of dieters regain their weight within 1

year

Proper DietEat 3 balanced meals each dayKeep meals 4 to 5 hours apart; if over 5

hours, plan for a snackEat a diet low in fat, especially saturated &

trans (hydrogenated) fatsChoose foods high in fiber & low in added

sugarA balanced meal will include carbohydrates,

protein and fat

Diet for Weight ManagementGoal setting

Decide where you want to startSet up a realistic timeline for meeting your

goalsWrite down your goals and why you want to

achieve themInvolve your family and friendsWhen you’re ready, set a new healthy eating

goal

Diet for Weight ManagementTrack your progress

Record the healthy things you doPay attention to how you feelConsider tests to measure success

Diet for Weight ManagementManage setbacks

Learn from mistakesKeep your favorites on the menuDon’t give up!

Calorie NeedsEstimate calorie needs by:

Females < 5′4″: 1,200 calories> 5′5″: 1,500 calories

Males < 5′9″: 1,800 calories> 5′10″: 2,000 calories

Calorie Conversion1 pound of body fat = 3,500 caloriesBy decreasing 500 calories a day, you may

lose 1 pound in a week (500 calories x 7 days = 3,500 calories)

Change Choice of DrinkChoose these healthy options for drinking

instead:WaterMineral Water

Strategies for Eating OutPlan ahead – research the nutrition information

before you goAsk about caloriesChoose restaurants that offer healthy meal

choicesOrder entrees that are baked, broiled, or roastedEat more slowlyEat until you are satisfied, not stuffedEat half of your meal in the restaurant and take

the rest homeShare a sandwich, order of fries, or dessert

Food DiariesKeeping a food diary almost doubles the

weight you can loseA food diary increases your awareness of

your eating patternsInclude caloriesInclude why you are eating

Watching TV, social situations, or feeling bored, tired, angry, or depressed can make people eat at a time when they are not really hungry

Overcome BarriersYou will feel hungry when dieting

Have snacks between meal timesTry relaxation exercises, meditation or talk

with a friend instead of eatingDo not eat in front of the TVPick a hobby to do at times identified as

problem times during the dayPlan menus for a week and use a list for

grocery shopping

Exercising

“Mind Over Body”Staying Active

ExerciseBenefits:

Lowers risk of developing heart disease, cancer, diabetes, and high blood pressure

Helps control the above diseasesBuilds and maintains healthy joints, bones, and

musclesDecreases feelings of anxiety and depression

ExerciseFITT Principle

Frequency: How often?Intensity: How hard?Time: How long?Type:

Aerobic/cardiovascular Anaerobic/strength training Stretching/flexibility

Safety Check (Guidelines)Consult your doctor before starting (have not

exercised in a while, health condition, etc)Begin slowlyVary the modes of exercising (strength,

cardio-respiratory, stretching)Learn to listen to your body

Stress Reduction

“Mind Over Mind”Staying Sane

Stress ReductionReduce workMeditateMini-vacationsGet 7-8 hours of sleep

SummaryYour Body is a Reflection of your Mind –

Behavior ModificationMind over Food - DietingMind over Body - ExercisingMind over Mind – Stress Reduction