Know Your Resistance A Guide to Better Health

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1 Know Your Resistance A Guide to Better Health This material is copyrighted by Bayer HealthCare LLC and is intended solely for use in the Know Your Series educational programs supported by Bayer HealthCare in the United States and Canada. Unauthorized use of this material without the express written consent of Bayer HealthCare, Diabetes Care is forbidden Bayer HealthCare LLC

2 What this program is about... Preventing or delaying serious diseases caused by Insulin Resistance Syndrome

3 Two main diseases to be concerned about... Cardiovascular Disease (CVD) Heart attack Stroke Type 2 Diabetes Cardiovascular disease Blindness, kidney disease, amputation, erectile dysfunction

4 The Bad News... A lot of people have Insulin Resistance Syndrome The symptoms are not obvious you may not know you have them It often goes untreated

5 Are you at risk? Lack of physical activity Poor nutrition Too many calories Too many carbs High-fat Low-fiber Not enough fruits, vegetables or whole grains Being overweight/obese Body Mass Index (BMI) >25 Waist circumference: >40 inches (men) >36 inches (women)

6 Other Risk Factors... High blood pressure Low HDL-cholesterol, high LDL-cholesterol and or high triglycerides Family history of type 2 diabetes, CVD or high blood pressure History of diabetes during pregnancy Glucose intolerance Non-Caucasian background Over age 40

7 The Good News... You can prevent or delay type 2 diabetes and CVD through: More nutritious eating Regular physical activity Moderate weight loss (8% to 10% of body weight)

8 More Good News... If you already have type 2 diabetes, you can still prevent or delay complications through: More nutritious eating Regular physical activity Moderate weight loss Blood glucose control!

9 Balance is the cornerstone of prevention More Nutritious Eating Regular Physical Activity Moderate Weight Loss

10 What is Nutritious Eating? Limited saturated fats (butter, cheese, fatty meats) Cut back on total amount of fat you eat (less oils, salad dressing, fried foods) Try to eat more fiber each day Eat fruits and/or vegetables at each meal Try to eat smaller meals at regular times Balance your total calories with your energy needs

11 Smaller Portions Make a Big Difference

12 What is Regular Physical Activity? Brisk walking, bicycling, swimming or jogging Start with 10 minutes per day, 3-5 days a week Work up to 30 minutes, 3-5 days a week Shoot for minutes, every day

13 Why Try to Lose Weight? Reduces blood pressure and strain on heart Reduces blood fats LDL cholesterol and triglycerides Improves sensitivity to insulin Improves glucose control Improves the way you feel about yourself!

14 Key Concepts of Successful Weight Loss Weight loss happens when energy output (activity) is greater then energy input (calories) You have to burn 3,500 calories to lose 1 pound of fat Reducing calories and increasing physical activity must go hand-in-hand Here s your Game Plan...

15 1 Set your weight loss goal Go slowly... set realistic goals Lose 5 pounds in 30 days Lose 5% to 10% of total body weight in 6 months Use waist measurements to track abdominal fat loss Use total body weight to track overall weight loss

16 2 Determine target calories Estimated daily calories based on current weight and activity Current Weight x = 13 Activity Factor 2,730 Estimated Current Daily Calories Activity Factor Female Male Sedentary Light Active Active Very Active 18 20

17 Daily calories needed to lose weight... 2,730 Current Daily Calories = 500 2,230 Target Daily Calories Food Calories 1 Glazed Donut = oz. Regular Soda = Slice Cheese Pizza = Cheeseburger = Medium Fries = 400

18 And the results... Calories reduced (food) per day 500 calories reduced x 7 days = 3,500 Calories burned (exercise) per day 200 calories burned x 5 days = 1,000 Calories reduced or burned per week = 4,500 calories 4,500 calories = 1.3 lbs. per week 1.3 lbs x 4 weeks = 5.2 lbs. per month

19 3 Work your Game Plan Keep a Diary... Eating write down what, when and how much you eat Are you eating 500 calories less per day? Are your meals higher in fiber and lower in fat? Record blood glucose data before and after meal results if you have diabetes Activity write down what you did and for how long

20 4 Monitor your success... Even if you haven t lost all the weight you want, monitor your other successes... Are you exercising according to your plan? Have you improved your nutrition? Are your triglycerides lower? HDL higher? Is your blood pressure lower? Is your glucose in good control?

21 Pulling it all together... Set reasonable goals Start eating more nutritious meals Reduce fat Increase fruits, vegetables and whole grains Reduce calories for weight reduction Start exercising Work up to 30 minutes per day of brisk walking, 5 days a week Monitor your success! Keep a diary of your eating and exercise Track your weight loss, fat loss and other factors Be patient and don t give up

22 Get Support... Talk to your doctor about: Checking out a reputable weight loss program in your community, and/or registered dietitian Exercise and fitness Your progress at regular office visits

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