Healthy Decisions Educational Session
January 2015

• Are you Underweight? Normal weight? Or
Overweight?
• What is your BMI (Body Mass Index)?
– *BMI can be skewed if someone is very muscular and has very low body fat for their height*
• Are you currently happy with your weight, diet, physical activity level?

• Determine your caloric needs
– http://www.mayoclinic.org/calorie-calculator/itt-
20084939
• Be honest with yourself:
– How much do I really weight? How tall am I really?
– How much physical activity do I really do?
• To maintain weight: Calories In = Calories Out

• 1 pound of weight is equal to 3500 kcal
• Kcals are the unit in which food calories are expressed on a food label
• In order for someone to lose 1 lbs per week, they would need to decrease consumption by 500 kcal x 7 days
• Someone could also eat the same and increase physical activity by burning 500 kcal x 7 days
• The most used method is to decrease kcal intake
(eating) and increase kcal output (physical activity)

• After a serious illness or lengthy hospitalization
• An athlete who wants to build strength and muscle to perform better
• Individuals who have unintentionally lost weight
• Focus on Quality First, Quantity Second
• Consult with your doctor on the healthiest way to go about gaining

• More than one-third (34.9% or 78.6 million) of
U.S. adults are obese.
• Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death.
• The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008 U.S. dollars; the medical costs for people who are obese were
$1,429 higher than those of normal weight. www.cdc.gov/obesity/data/adult.html

American College of Sports Medicine
Recommendations
• Health improvements in chronic disease risk factors can be realized with as little as 2-3% reduction in excess body weight (ACSM). This is equal to 4-6lbs lost by a 200lb person.
• To prevent weight gain 150-250 minutes of moderate exercise per week is recommended
(ACSM). This is about 30-50 minutes per day for 5 days.

American College of Sports Medicine
Recommendations
• More than 150 minutes of weekly moderate exercise may cause modest weight loss.
(ACSM)
• For weight maintenance after weight loss, greater than 250 minutes per week can prevent moderate weight regain (ACSM).

• Has my activity level changed?
• Am I eating more than usual?
• What activities appeal to me?
• How can I add more physical activity to my day/week?

• Talk about healthy foods, meal plan and grocery shop together.
• Spend time as a family doing physical activity, some thing as simple as an evening walk can really help you all connect after a long day.
• Reduce screen time by playing a game or having a board game night.
• Explore the local recreation centers and Y’s

• There are several meetings, groups and originations that can help with weight loss
– Weight Watchers*
– Diabetes Prevention Program^
– One-on-One Health Counseling with Healthy
Decisions
– CMMC Fitness Center
– St. Mary’s Weight Management and Wellness
Program

Popular Apps
• Lose it!
• My Fitness Pal
• Sparkpeople
• Fooducate
• Endomondo
• Fitocracy
• WeightWatchers App
• Nike Training Club
Compatible with FitBit Device
• Lose it!
• My Fitness Pal
• Sparkpeople

• Evidence-based strategies in weight-loss mobile apps
• University of Massachusetts Medical School
• Purpose: to determine how technology may enhance weight loss behavior change strategies
• Conclusion: found to have few of the behavior change strategies included in the apps. The most common technology enhanced features were barcode scanners and social networks

• CBS News
– http://www.cbsnews.com/news/do-weight-lossapps-really-work/
• Do weight loss apps really work?
– Motivation of the participant
– Accuracy of information input

Should you use an App or Online
Tracker OR Attend a Weight loss
Group?
• Depends on several things:
– What motivates you?
– Do you feel comfortable and motivated in a group talking about everyone’s success or struggle?
– Do you feel motivated by tracking your individual goals and watching your progress on a daily basis?
– Do you feel comfortable sharing this type of information with other people in a group setting?
– Do you feel comfortable utilizing and linking technology to track your progress?

• Estimated Calorie Needs for Day by Age,
Gender, and Physical Activity Level (dietary
Guidelines for Americans, 2010)
• Food Diary (CDC)
• Physical Activity Diary (CDC)
• Choose MyPlate (USDA)
• Tips for Eating Healthy When Eating Out (USDA)
• WebMD Portion Size Guide
• AHA Serving Size Visual
• Nutrition Label 101

Questions, Comments, or Suggestions?
Kate Foley MS
Healthy Decisions Program Coordinator
207-795-2832 foleyka2@cmhc.org