健康体重控制Presentation-healthyWeight.ppt
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1、, International SOS, 2010. All rights reserved. Unauthorized copy or distribution prohibited.,Healthy Weight Management 健康体重控制,Get there, stay there! 到达,保持,Questionnaires 问卷,Before we begin, please fill out the following sections. 讲座开始之前,请填写下列部分。 Section A: A部分: A little bit about you 关于您自己 Section
2、B: B部分 Before the session 讲座前相关调查 This is not a test. 该问卷非测试性质 It lets us know how effective the session was. 问卷的主要目的是评价讲座的效果,Your responses will be anonymous. 本问卷采用匿名形式。,Before we begin开始前,This information is intended to help a general audience understand, reach and maintain a healthy weight.这些知识想要
3、帮助听课者了解,到达,保持健康体重。 Diet and activity guidelines detailed in this session may change depending on your health condition (chronic illness, medication, etc).课中关于节食和运动指导细节可以你的身体状况变化(慢性病,服药等) If you have been physically inactive, or plan to lose more than 10 kilograms (20 pounds), please consult a health
4、care professional. 如果你一直不活动,或想要减轻10公斤以上,请咨询专业人员,As we go through this session, please remember:,A worldwide weight problem体重问题关系全球,Expert groups (like the World Health Organization) are concerned about how many people are overweight. Its getting worse every year 专业团体如一直关注有多少人超重,数字每年都不断增加,Approximate
5、ly 1.6 billion adults were clinically overweight大约亿成人临床超重 400 million of them were obese (weigh 20% more than “normal” for their age and height)亿是肥胖,Approximately 2.3 billion adults will be clinically overweight大约亿成人临床超重 More than 700 million of them will be obese亿是肥胖 Diabetes deaths will increase b
6、y more than 50% worldwide糖尿病致死会增加 ,2005,2015,A worldwide weight problem全球体重问题,Formerly a “rich nation” problem, now dramatically impacting low- and middle-income countries as people:从前富国的问题,今天戏剧性的影响着中低收入国家人民,and less foods high in nutritional value.少营养食物,eating more foods high in fat and sugar吃更多高脂高
7、糖食物,There is a reduction in physical activity as technology makes work, transport and leisure less physically demanding.因为科技发展,体力活动减少,Why weight matters为什么体重那么要紧,Your body functions better when you are at your optimal weight. 最佳体重时,身体功能更好。 Being overweight has serious physical side effects, increasi
8、ng your risk of:超重有严重的副作用,增加如下风险:,High blood pressure高血压 Osteoarthritis骨关节炎 Type 2 diabetes型糖尿病 Heart disease心脏病 Stroke中风 Gallbladder disease胆囊疾病 Sleep apnea睡眠呼吸暂停 Some cancers某些癌症 Some gynecological problems某些妇科病,Fact: 常识 Even a small weight loss can improve your overall health!甚至少量减肥也能提高你的整体健康,Mor
9、e reasons why weight matters更多重要性,More confident in social situations.在社会状态中更自信 Increased body confidence.增加了身体自信 More satisfaction with their sex life.性生活更满意 More energy and stamina to enjoy life.更多精力享受生活 More options in styles of clothing.穿更多种衣服 Improved relationships with family and friends.与家庭和朋
10、友增进交往 More comfortable eating or being physically active in public.吃饭更舒服,社交更主动 Feeling no discrimination from others.感觉不再被歧视 Being able to fit in seats e.g. cars, airplanes.能适合座椅 Can move, walk and breathe more easily, and no longer experiencing knee or back problems.行动和呼吸更舒畅,不再受膝,背痛困扰 Feel as thoug
11、h they set a good example for others to follow.感觉好像是楷模,People who lose weight report these positive life improvements: 减肥后人们说了这写改善,What is a “healthy weight”?什么是健康体重,Are generally satisfied with your physical appearance总体上对你的体型满意 Feel comfortable eating and shopping for food in public购买和吃饭时感觉舒适 Use
12、hunger, rather than emotions, to direct eating patterns 因为饥饿,不是情绪引导吃饭 Can do most or all of the things you want to do, without weight, food or physical fitness level interfering可以做几乎所有想做的事情,不受体重,身体健康水平的影响,Psychologically, you are at a “healthy weight” when you: 心理上,健康体重是当你:,What is a “healthy weight
13、”?什么是健康体重,Physically, you are at a “healthy weight” when:生理上,健康体重是当你:,Fact: 常识 Its best when your weight is both physically and psychologically “healthy”生理和心理上都健康最好,You have a Body Mass Index (BMI) and waist circumference measurement within the healthy range你的体质指数和腰围在正常范围内 You consistently eat a nut
14、ritious diet, are physically active, and balance your energy intake with the amount of energy you burn吃营养餐,有活力,平衡能量消耗于摄入,Are you at risk?你有危险么?,Go to Activity Sheet 1 and complete your calculations,Activity 1,There are some simple calculations you can do to find out whether you are:一些简单的计算可以发现你是否: O
15、verweight or underweight超重或过瘦 This involves calculating your “Body Mass Index” or BMI.引入了计算你的体质指数 At risk of developing a medical condition Your BMI and you waist circumference measurements can help determine your individual risk level.有形成病症的风险 BMI和腰围可以决定个体风险水平,Question: Who was surprised by their r
16、esults? 问题:谁感到结果很意外?,The good news!好消息,Modest weight loss can: 适度的减肥可: Improve blood pressure改善血压 Lower cholesterol降低胆固醇 Balance sugar levels平衡血糖 Reduce your risk of lifestyle diseases 降低生活方式疾病风险 even if you remain in the “overweight” classification. 即使你还在超重行列中,Example: 例如 A 100kg person loses 5kg (
17、5% of their body weight). At 95kg, the person may still be clinically overweight, but they have improved their overall health picture. 某人公斤减掉公斤,公斤还是临床超重,但是他改善了整体健康印象,Some people may even be able to stop taking their medication for diabetes and other conditions after losing weight. (Consult a doctor
18、before making medication changes.减肥后,有些糖尿病人或其他状况甚至可以停止服药。(变动药物前,请咨询医生),More good news!更多好消息,Both of these lifestyle choices have numerous health benefits in addition to healthy weight management!这两个生活方式有巨大的好处也可以控制体重 The lifestyle changes you make to become healthy are important, regardless of your a
19、ctual weight.改变生活方式改善健康很重要,不要管重量,Fact: 常识 An active, overweight person who eats nutritiously may be healthier than an inactive person who weighs less.超重的运动的人比重量轻但不运动的人更健康,Its not all about numbers on a scale.不只是秤上的数字 Weight management involves:体重控制包括: Eating a nutritious diet吃营养餐 Being physically ac
20、tive积极活动,The energy balance能量平衡,Energy you eat,Energy you burn,Your weight is determined by the energy balance.体重由能量平衡决定 When you eat food, you consume energy当你吃饭,摄入能量 When you are physically active, you burn energy当你体力活动,燃烧能量 This energy is measured in “Calories” or “Kilojoules”能量用卡路里衡量,The energy
21、balance能量平衡,If the energy you eat is equal to the energy you burn, your weight will stay the same.如果能量进出平衡,体重保持不变,Energy you eat,Energy you burn,If the energy you eat is greater than the energy you burn, you will put on weight.如果摄入能量多,会增重,If the energy you eat is less than the energy you burn, you w
22、ill lose weight.如果燃烧能量多,会减重,Finding the energy balance,Follow the instructions on Activity Sheet 2 to calculate how much energy you need each day.看活动说明,计算每天你需要多少能量 Then look at the list of foods to see how much physical activity you need to do to keep the energy balance.然后看食物表,要做多少体力运动保持能量平衡,Questio
23、n: Who eats more energy then they burn?问题:谁摄入更多能量燃烧少?,Activity 2,Overriding the energy balance首要的能量平衡,The energy balance is straightforward, but some factors that influence it are not:能量平衡很明显,而不是其他因素,Genes can play a role in how much energy your body uses, and maybe even how you experience hunger.基因
24、可决定你消耗多少能量,甚至怎么感觉饿。 Diseases and drugs can both lead to weight gain or loss as part of their overall impact.疾病和药物作用影响,可使体重增加或减少 Age changes body composition, decreasing muscle mass and increasing fat.年龄改变身体成分,肌肉减少,脂肪增加 Sleep deprivation can physically stress the body, making it more prone to store f
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