Staying Healthy and Losing Weight

Staying Healthy and Losing Weight

Staying Healthy and Losing Weight
I. Eating Healthy
A. Food Groups and Daily Servings
1. Grain(6-11 servings per day)
a. Rice
b. Pasta
2. Fruits and Vegetables(3 servings per day of Fruits, 3-5 servings per day of Vegetables
a. Strawberries
b. Carrots
3. Dairy(2-4 servings per day)
a. Milk
b. Cheese
4. Meat and Protein(2-3 servings per day)
a. Fish
b. Eggs
5. Fats, Oils and Sweets(0-1 servings per day)
a. Candy
b. Cake
B. Maintaining Healthy Diet
1. Optimum calories for men and women
a. 1100-1600 per day for women
b. 1600-2000 per day for men
2. BMI
a. Body Mass Index
b. Weight(LBS)/[Height(in.)]2x703
II. Exercising
A. Best exercises for optimum weight loss(20-30 min. per day, 2-5 times a day)
1. Cardio
a. Swimming
b. Running
2. Pilates
a. Swan dive
b. Open leg balance
B. Exercises to build muscles(20-30 min. per day, 2-5 times a day)
1. Weight lifting
a. Bench press
b. Squats
2. Calisthenics
a. Push ups
b. Pull ups
C. Benefits of exercise
1. Self-esteem
2. Lowers depression
3. Lowers stress
4. Increases energy level
III. What to avoid to stay healthy
A. Drugs
1. Marijuana
a. Impairs immune system
b. Increased heart rate and lowered blood pressure
2. Tobacco
a. Cancer
b. Shortness of breath/dizziness
B. Alcohol
1. Beer
a. Weight gain
b. Metabolic complications
2. Hard liquor
a. Cirrhosis of the liver
b. Nerve damage

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