EXERCISE AND

WEIGHT
MANAGEMENT
PROGRAM
COPLIANCE
OVERVIEW
Staying physically active and having
healthy eating habits will help you
lose weight and keep the weight off
over time.
Physical activity brings out many
benefits that improve health and
functional capacity.
As a social activity, it provides
an enjoyable way to share time
with friends and family.
The process of changing toward a
healthy lifestyle, as posited by the
transtheoritical model, which assesses
an individual’s readiness to act on a new
healthier behaviour. It is likened to
climbing a sheer wall toward the top –
full of challenges that demand
overcoming the threat of falling back
where you came from.
Six Stages of Change
Precontemplation
Contemplation
Preparation
Action
Maintenance
Termination
Barriers and Strategies
BARRIERS
1.Lack of time. 4.Lack of motivation
STRATEGIES
2.Social Influence Identify available
time slots.
Join groups or
3.Lack of energy recreational
activities.
Appropriate
scheduling.
Develop support.
5.Fear of injury
6.Lack of Exercise properly.
resources Activities with
minimal expense.
7.Weather Home – based
activities.
8.Travel
Portable gadgets.
9.Lack of skill Activity selection.
Modest lifestyle changes done over
time have been shown to effect
significant body fat and body weight
controls.
For overweight and obese, the
Philippine Association of Overweight
and Obesity (PASOO) advocates no
more than 10% reduction of
overweight in six months.
Example
Modest lifestyle changes resulting in
approximately 500 Cal energy deficits;
300 Cal works (37 minutes moderate
stationary cycling; 40 minutes aerobic
dancing; 37 minutes jogging; an hour of
social doubles badminton); and
200 Cal reduction in energy intake by
eating sensibly with less calorie dense foods
( taking less sugar foods and highly
processed breads or taking away a cup of
Motivation towards healthier lifestyles:
1. Weight loss or management by maximizing
caloric expenditure.
2. Maintain or increase lean body mass to maintain
resting metabolic rate.
3. Improve metabolic profile.
4. Lower the risk of comorbidities (e.g.,
hypertension, diabetes, orthopaedic problems).
5. Lower mortality risk.
6. Promote appetite control and improve mood
state.
EATING DISORDER AND
OTHER NUTRITION
ISSUES
Eating Disorder and other Nutrition Issues
As we learned in the previous unit
on food habits, we eat variety of
reasons. We eat because we crave
the taste of food, we want to be
healthier or we eat simply because
we are hungry. However, for some
individuals, eating is not that
simple.
Eating Disorder and other Nutrition Issues

They engage in unhealthy

practices that include starvation,
binge eating, self – induced
vomiting, and eating non-food
substances such as clay. They are all
symptoms of what is commonly
referred to as disordered eating.
EATING DISORDERS
Most of you would probably see a
fairly realistic view of yourself, seeing
a negative trait or two, wanting to
change one or another part of your
body. But sometimes a person will
become so obsessed with a perfect
body image that he/ she begins to
suffer from eating disorders.
As an adolescent, you should ask
yourself “On what do I base my
assessment of myself?” a well –
adjusted individual will base it on
whether he/ she feels it, healthy, and
happy. This is what we called your
happy weight, one which is not
necessarily your ideal body weight but
which makes you feel happy.
KINDS OF EATING DISORDER
ANOREXIA NERVOSA
BULIMIA NERVOSA
ORTHOREXIA NERVOSA
BINGE EATING DISORDER
(BED)
Anorexia Nervosa
Where people intentionally
starve themselves. They have a
normal appetite but refuse to eat
for fear of gaining weight.
Symptoms
A pre-occupation with food, weight,
dieting and body image;
See themselves as being overweight
even if everyone else sees them as
shockingly thin (this is negative body
image)
Becomes socially isolated and
withdrawn.
Bulimia Nervosa
Leads to binge eating, mostly
two to three times a week,
followed by purging through
forced vomiting, prolonged
fasting, vigorous exercise, or
abuse of laxative and enemas.
Symptoms
May not exhibit the same extreme
weight loss as anorexia;
Swollen glands in the neck and face;
Heartburn, bloating, indigestion,
consumption, and irregular periods.
Dental problems; and
Sore throat because of the constant
vomiting.
Orthorexia Nervosa
Healthy eating taken to the
extreme. Dr. Steven Bratman
of Colorado, USA in 2001,
first introduced the term.
Signs
Obsessed with food guides, books, or
anything else that will lead to
improved food quality;
Follow strict rules; and
If the orthorex feels that he/ she is
slipping up, he/ she punishes him/
herself by fasting for days or go
through extreme excercising.
Binge Eating Disorder
This is a condition wherein a
person will eat large amounts
of food over a short period of
time (2 hrs. in between), with a
total lack of control over the
situation. They are usually
overweight or obese.
Symptoms
Fatigue and sleepless;
Bloating and constipation;
Low self-esteem; and
Evidence of hiding food and
empty food containers.
Reading Food Labels
You need to be selective about what
you eat. Food labels can be useful in
making sure, we make informed
decisions in choosing good nutrition
and health. Knowing how to read food
labels assures you that you are getting
more value for your money, and at the
same time protecting yourself from
false claims.
How to compute fat percentage?
Example:
120 CAL
5 GMS FAT
You get 9 calories for every gram of fat.

Thus, 5x9 = 45 calories from fat

45/ 120 x 100 = 37.5 % fat

constant
RENI Percentage