Eating
Right
Exercise
*
in Relation
to Weight
Control
Eating a balanced and nutritious diet
not only helps to manage weight,
but also serves as one of the most
important things you can do for your
overall health. The body needs a
variety of foods containing vitamins
and minerals, fiber, and other essential
components. Select foods rich in
nutrients, yet low in calories, such
as fruits, vegetables, whole grains,
and non-fat or low-fat dairy products
frequently. Eat appropriate portion
sizes and avoid foods high in fat,
sugar, sodium and cholesterol.
DiEt +
ExERCisE =
A Winning
CombinAtion
Eating a healthful diet and participating in an adequate amount of physical activity on a regular basis
are the keys to both losing weight and maintaining a healthy weight. Understanding the connection
between calories consumed through food and drink and calories expended through physical activity is
a vital first step toward weight loss and weight loss maintenance.
Consult your physician before beginning
an exercise program, particularly if you
are overweight or have been inactive for
an extended period.
SM
SM
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Make a
The Department of Health and Human
Services recommends at least 2 hours
and 30 minutes a week of moderate
aerobic activity—such as brisk walking
or swimming—or 1 hour and 15 minutes
a week of vigorous activity—such as
running—preferably spread throughout
the week. In general, striving for 30
minutes a day of physical activity is
a good strategy. Additional physical
activity may be necessary to lose
weight, maintain weight loss, or
achieve particular fitness goals.
Making
Sense of
Calories
Calories provide the body with energy
to perform daily functions. One pound
of fat is equal to 3,500 calories. This
means that to lose one pound, an
individual must burn 3,500 calories
more than he or she consumes. To
gain one pound, an individual must
consume 3,500 calories more than he
or she burns. In other words, to lose
weight, people must consume fewer
calories than they use; weight gain
occurs when people consume more
calories than they use. To maintain a
healthy weight, people must balance
the calories they consume with the
calories they use.
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More than 60 percent of American adults do not get the
recommended amount of physical activity, which leaves them
more vulnerable to a number of serious health problems,
including cardiovascular disease, obesity, diabetes, metabolic For information on beginning an exercise program, call Pam
syndrome, high blood pressure, and certain types of cancer. Coleman, Employer Relations Manager, at (803) 395-2527.
Just 30 minutes a day of moderate-intensity physical activity—
such as brisk walking—can reduce your risk for these and
other conditions. What are you waiting for? It’s your move!
Más de 60 por ciento de los adultos norteamericanos no
hacen la cantidad de actividad física recomendada, por
eso están más vulnerables por varios problemas de salud
graves, incluyendo enfermedades cardiovasculares, obesidad,
diabetes, síndrome metabólico, presión alta, y ciertos tipos
de cáncer. Solamente 30 minutos cada día de actividad física
de intensidad moderada—como caminar con brío— puede
reducir su riesgo de tener estas y otras condiciones. ¿Por
qué espera usted? ¡Muévete!
Para información sobre comenzar un programa de ejercicio, llame a
Pam Coleman, Employer Relations Manager, al (803) 395-2527.
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