THIS MONTH - Healthy Weight

Your body functions better when youre at your optimal weight. Being overweight has serious physical side effects, increasing your risk of: High blood pressure Osteoarthritis Type 2 diabetes Heart disease Stroke Gallbladder disease Sleep apnea Some cancers Some gynecological problems Modest weight loss can: Improve blood pressure Lower cholesterol Balance sugar levels Reduce your risk of lifestyle diseases Some people may even be able to stop taking their medication for diabetes and other conditions after losing weight. Even a small weight loss can improve your overall health picture!

Healthy Bites
You dont need any special equipment or a gym membership to start being more active.

Make your regular activities work for you

Take the stairs instead of the elevator. Park further away than usual, and walk to reach your destination. March on the spot, do pushups or lift weight while watching TV.

More good news!

Its not all about numbers on a scale. Weight management involves:
Eating a nutritious diet Being physically active

Make it fun for you and your family

Actively play with your children. This is a great way to spend time together.

Both of these lifestyle choices have numerous health benets in addition to healthy weight management.

BMI (Body Mass Index)

Your Body Mass Index (BMI) is used to determine whether you are overweight, underweight or a healthy weight. Your rating can affect your risk of developing chronic diseases.

Walk to your destination

Walk or bike ride to work, school, or a friends house.

Know your BMI and body type

A few simple measurements can let you know whether you are at your healthiest weight. Use a calculator to do the following calculation: Weight / (Height x Height)
Example: 60(kg) / 1.75(m) x 1.75(m) BMI = 19.6 (Round to 1 decimal place)

Join something
Join a sports league or dance class.

Other resources

BMI < 18.5 18.5 - 24.9 25.0 - 29.9 30.0 - 39.9 > 40.0

Body Type Underweight Healthy Weight Overweight Obese Severely Obese

Healthy Weight - its not a diet , its a lifestyle! : http://www.cdc.gov/healthyweight/ index.html 10 facts on obesity (World Health Organization) http://www.who.int/features/factles/ obesity/en/

2011 AEA International Holdings Pte. Ltd. All rights reserved. Unauthorized copy or distribution prohibited.

Healthy Weight - Page 2

The hunger scale

If you hit 1 (Very hungry), you may feel desperate to eat. This can lead to impulsive food choices. You may also eat too quickly, and lose the ability to recognise satiety signals. If you hit 5 (Overfull), you have given your body more food than it needs.

Physical activity and health

Decreasing your energy intake, by changing your diet, can lead to weight loss, but physical activity is important to keep it off. Globally, approximately 1.9 million deaths each year are due to lack of physical activity. 60% of people do not do the minimum amount of physical activity required to be healthy. (30 minutes of moderate activity daily, 5 days a week).

Its easiest to manage a healthy weight if you stay between 2 and 4 on the hunger scale.

Managing hunger
Picture your stomach as a balloon: When EMPTY the balloon is shrivelled up and lifeless. You may feel: Stomach rumbling Nauseous Dizzy Difculty concentrating Cranky Low in energy

Tips for Eating in the Range

Stop eating a few minutes into the meal, or after the plate is half empty Relax, and take stock of your bodys signals is it satised? If you do not need any more food, remove it from your reach: Move the food across the table or into the other room Pack it up for the later meal Leave the food where it is and move yourself out of reach If you cannot get away from the food, like at a party or work event, try: Sucking a toothpick or mint Chewing gum Drinking water or another low-calorie beverage Having a conversation, dancing, or doing something else that makes it difcult to eat at the same time
This newsletter has been developed for educational purposes only and is correct at the time of publication. It is not a substitute for professional medical advice. Should you have any questions or concerns about any topic in this newsletter, please consult your medical professional.

When ADEQUATELY FILLED the balloon is just right. You may feel: Content and satised Hunger signals stop

When OVERFILLED the balloon stretches and bursts. You may feel: Bloated Uncomfortable Full The goal is to recognise feelings of satisfaction before becoming overfull.

2011 AEA International Holdings Pte. Ltd. All rights reserved. Unauthorized copy or distribution prohibited.