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Maintaining a healthy weight reduces your risk for a variety of illnesses, including heart disease and diabetes. Are you toting around too many pounds? The good news is, you don’t have to lose much to start getting a health boost. Start your journey by requesting a copy of Personal Weight Management from your local weight management specialist.

3 Keys to Wellness

Balance Your Diet
A balanced diet is essential for providing our bodies with the nutrients required to make it function properly. Unfortunately most people find making healthy choices to be a challenge. Your Personal Wellness Coach can help you identify which areas need improvement and will work with you to safely and naturally balance your diet.

Regular Exercise
Regular activity can be divided into two types; aerobic and anaerobic. Aerobic exercise involves large muscle movements over a sustained period of time i.e. Swimming, jogging . . . . When you make aerobic activity part of your regular routine, your heart and cardiovascular system becomes much healthier, reducing the chances of developing coronary problems.
Anaerobic exercise builds new muscles and includes activities like Lifting weights and resistance training. Only 20 minutes of anaerobic exercise per day can make a dramatic change in your body’s shape and condition.

Drink lots of water
Drinking plenty of water is an important part of maintaining a healthy weight and a nutritious diet. Water plays an essential role in helping the body process nutrients, maintain normal circulation and keep the proper balance of fluids.
Because of their calorie content, soft drinks and fruit juices are not good choices for replacing lost fluids if you are trying to lose or manage your weight.
As a general guideline, try to drink six to eight 8 ounce glasses of water a day. If you exercise, you will need to drink more to replenish the water lost through perspiration.
You can usually trust your sense of thirst to let you know when you need a drink. Your sense of thirst, combined with simply paying attention to how many glasses of water you’ve had in a day will keep your body hydrated, preventing hunger and ensuring you remain alert and full on energy.

Glossary of Weight Management Terms

bariatric surgery: One of several stomach operations that cause therapeutic weight loss. Also called gastric surgery.
body mass index (BMI): A ratio of weight to height used to reflect body fat.
calorie: The unit for measuring the amount of energy in food.
fiber: An indigestible substance found in plant foods.
gastric surgery: See bariatric surgery.
glucose: The body’s main source of energy; a sugar that comes mainly from the digestion of carbohydrates.
glycemic index: A scale for evaluating foods, based on the rate at which sugar is absorbed into the bloodstream after eating a specific food.
leptin: A hormone produced by the ob (obese) gene and secreted by fat tissue that acts on the brain to regulate appetite.
low-calorie diet: A weight-loss diet that allows only 800–1,500 calories a day.
obesity: A body mass index of 30 or greater.
overweight: A body mass index of 25 to 29.9.
resting energy expenditure: The rate at which you burn calories while at rest. Resting energy expenditure accounts for 60–75% of daily energy expenditure.
thermogenesis: The production of heat by cells in the body. Heat helps burn calories.
very low-calorie diet: A weight-loss diet that allows 800 or fewer calories per day (usually followed under medical supervision).

This paper is intended for informational purposes only. Nothing contained herein constitutes legal, financial or other professional advice. Transmission of these materials is not intended to create, and receipt does not constitute, any relationship of any kind between the provider and the recipient. Some of these points may not apply in your area. Different term and conditions may vary from state to state and province to province. All articles, text and photographic material presented here is for the use and pleasure of the recipient only. Download PDF

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