Change 4 LifeEMSA’s Healthy Weight Week

By : Aliaa Fayed

Healthy weight,

healthy life

A LIFESTYLE THAT COMBINES SENSIBLE

EATING WITH REGULAR PHYSICAL ACTIVITY

IS THE KEY TO GOOD HEALTH .

Underweight, healthy,

overweight, or obese?

BMI : quick & easy

Underweight < 18.5

Healthy 18.5-24.9

Overweight 25-29.9

Obese 30-39.9

Morbidly obese 40-49.9

Other : Skin fold , Underwater (hydrostatic) weighing,Bio electrical Impedance Analysis .

Factors that affect weight

Genetic ( Metabolism, Hypothalamus,

Hormonal)

Environmental(unhealthy eating habits)

Economic

Lifestyle(eating more & moving less)

Healthy weight =Eating

healthy + exercise.

Eating Healthy

Or a diet?

Healthy eating

Healthy eating tip 1 : set yourself up for

success :

1. Simplify

2. Start slow and make changes to your

eating habits over time

3. Every change you make to improve your

diet matters

Healthy eating tip 2: Moderation is key

1. Try not to think of certain foods as “Off-

limits”

2. Think smaller portions

Healthy eating tip 3: It's not just what you

eat, it's how you eat

1. Eat with others whenever possible.

2. Take time to chew your food and enjoy

mealtimes

3. Listen to your body.

4. Eat breakfast, and eat smaller meals

throughout the day.

5. Avoid eating at night.

Healthy eating tip 4: Fill up on colorful fruits

and vegetables

They are the foundation of a healthy diet.

They are low in calories and nutrient

dense, which means they are packed

with vitamins, minerals, antioxidants, and

fiber.

Try eating fruit as a healthy dessert, and

snacking

Healthy eating tip 5: Eat more healthy carbs and whole grains

Healthy carbs (or good carbs) include whole grains, beans, fruits, and vegetables. They are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) include white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. They digest quickly and cause spikes in blood sugar levels and energy.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Monounsaturated fats, from plant oils like peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts), and seeds (such as sesame).

Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon,sardines. Other sources are corn, soybean and walnuts.

Reduce or eliminate from your diet:

Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.

Trans fats, found in crackers, candies, cookies, snack foods, fried foods, and other processed foods with partially hydrogenated vegetable oils.

Healthy eating tip 7: Add calcium for

bone health

Calcium is one of the key nutrients that

your body needs in order to stay strong

and healthy.

Healthy eating tip 8: Put protein in

perspective

1. Replace red meat with fish, chicken, or

plant-based protein such as beans, nuts.

2. Replace processed carbohydrates from

cakes, pizza and chips with fish, beans,

nuts, seeds, peas, chicken, low-fat dairy.

3. Snack on nuts and seeds instead of chips

Healthy eating tip 9: Limit sugar and salt

1. Avoid sugary drinks.

2. Sweeten foods yourself.

3. Eat naturally sweet food

4. Avoid processed or pre-packaged foods.

5. Be careful when eating out. Most restaurant and fast food meals are loaded with sodium.

6. Cut back on salty snacks

7. Check labels and choose low-salt or reduced-sodium products

8. Slowly reduce the salt in your diet

Healthy eating tip 10: Bulk up on fiber

How fiber can help you lose weight?

Since fiber stays in the stomach longer

than other foods, the feeling of fullness will

stay with you much longer, helping you

eat less. Eating plenty of fiber can also

move fat through your digestive system at

a faster rate so that less of it can be

absorbed. And when you fill up on high-

fiber foods, you'll also have more energy

for exercising.

Fat-Fighting foods

Examples of fat-fighting food :

Hot Peppers, Green Tea, Grapefruit,

Watermelon, Pears and Apples, Berries, Raw

Vegetables, Sweet Potatoes, Eggs, Coffee,

Tabouli, Soup, Salad, Vinegar, Nuts, Air-

Popped Popcorn, Skim Milk , Fish, Beans.

Diet Mistakes 1-Relying on Crash Diets

2-Skipping Breakfast

3-Losing Track of Your Snacks

4-Not Snacking at All

5-Loading Up on Low-Fat

6-Sipping Too Many Calories

7-Drinking Too Little Water

8-Ditching Dairy

9-Weighing Yourself Every Day

10-Setting Unrealistic Goals

11-Avoiding Exercise

Exercise

Why is physical activity

important?

1. Exercise controls weight

2. Exercise combats health conditions and

diseases

3. Exercise improves mood

4. Exercise boosts energy

5. Exercise promotes better sleep

6. Exercise can be fun

How much physical activity do

I need?

As a general goal, aim for at least 30

minutes of physical activity every day. If

you want to lose weight or meet specific

fitness goals, you may need to exercise

more.

Examples : walking , cycling , fitness

classes or taking the stairs instead of the

elevator

Obesity VS. Underweight

Causes of obesity :

1. Genetic

2. Overeating

3. Frequency of eating

4. A diet high in simple carb

5. Slow metabolism

6. Physical inactivity

7. Medication

8. Physcological factors

9. Diseases such: cushing

• Causes of underweight:

1. Genetic

2. High physical

activity

3. Illness as DM

4. Medicines as

chemo

5. Depression

Overweight & Obesity

The Health Effects of

Overweight and Obesity

their risk for developing the following conditions increases:

1. Coronary heart disease

2. Type 2 diabetes

3. Cancers (endometrial, breast, and colon)

4. Hypertension (high blood pressure)

5. Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)

6. Stroke

7. Liver and Gallbladder disease

8. Sleep apnea and breathing problems

9. Osteoarthritis (a breakdown of cartilage and bone within a joint)

10. Gynecological problems (abnormal periods, infertility)

Is being underweight really a

problem?

What problems can being underweight cause?

may be at risk for the following health issues

1. Inhibited growth and development. This is especially true in children and teens

2. Fragile bones. A deficiency in vitamin D and calcium

3. Weakened immune system.

4. Anemia which can be caused by iron deficiency, folate deficiency and vitamin B12 deficiency

5. Fertility issues In women .

6. Hair loss .

• 3 Golden rule :