Fit and Trim
What is fitness and what does it
mean to be physically "fit?" Physical
fitness is defined as "a set of
attributes that people have or
achieve that relates to the ability to
perform physical activity"

Fit and Trim
 Nutrition Foundation of India reports that a third of males and
more than half of the females belonging to upper middle class
in India are currently overweight (BMI>25). This amounts to
40-50 million overweight Indians. Prevention and control of
overweight must claim priority attention, as overweight could
emerge as the single most important public health problem in
adults. Overweight/obesity may not be considered as a
specific disease but it is certainly the mother of important
degenerative diseases in adult life.
 Because most people put on a pound or two every year, the
first, and easiest, goal should be to stop any more weight gain,
which has big health benefits itself. After that, getting weight
down to a healthy level should be the next step.
 Quick weight control tips? Get active, choose smaller portions,
and eat more s-l-o-w-l-y.

Why Fit and Trim
 Generally fat does not accumulate easily because we burn around 70%
to 80% of energy in our daily life. Unfortunately the metabolic rate
reaches a peak and begins to fall gradually from the age of 30, and if
you don't take steps to improve your metabolic rate a “beer belly” and
unwanted fat becomes distinct possibilities. It's wise to learn how to get
yourself in good shape before the kilos begin to pile on.
 Weight is a tough issue. Most people know how important it is to
keep weight in check yet struggle to do so. And it's understandable
in today's world where calorie-packed food comes fast and easy.
But, the health benefits of staying at a healthy weight are huge
and well worth the effort. In addition to lowering the risk of heart
disease, stroke, diabetes, and high blood pressure, keeping weight
in check can also lower the risk of many different cancers,
including breast,colon, kidney, pancreas, and esophagus.

Why Fit and Trim
 Fearful of weight gain, many of us resort to different slimming
methods to try and stem the spread. Theoretically our weight
will drop with a lower energy intake, but in fact we are born with
an ability to adapt ourselves to hunger. If you diet continuously
over a two-week period it will lead to malnutrition. In such a
situation the body tends to store energy and slow down the
metabolic rate in order to maintain basic brain functions. Those
who take this drastic route to trimming away kilos will lose
weight at the very beginning, but the loss will not last long and
the body weight can easily bounce back.

How can I lower my
health risks?
 To lose weight and keep it off over time, try to make
long-term changes in your eating and physical activity
habits.
 Choose healthy foods, such as vegetables, fruits,
whole grains, and low-fat meat and dairy products
more often.
 Eat just enough food to satisfy you. Aim for at least
30 minutes of moderate-intensity physical activity,
such as walking, on most or all days of the week.
If you are overweight, losing as little as 5 percent of
your body weight may lower your risk for several
diseases, including coronary heart disease and type
2 diabetes. If you weigh 200 pounds, this means
losing 10 pounds. Slow and steady weight loss of 1/2

Physical Activity
 What is Physical Activity?
 Physical activity simply means movement of the body
that uses energy. Walking, gardening, briskly pushing
a baby stroller, climbing the stairs, playing soccer, or
dancing the night away are all good examples of
being active. For health benefits, physical activity
should be moderate or vigorous intensity.

Moderate physical activities
 Walking briskly (about 3 ½ miles per hour)
 Bicycling (less than 10 miles per hour)
 General gardening (raking, trimming shrubs)
 Dancing
 Golf (walking and carrying clubs)
 Water aerobics
 Tennis (doubles)

Why Is Physical Activity
Important?
 Regular physical activity can produce long term health benefits.
People of all ages, shapes, sizes, and abilities can benefit from
being physically active.
 The more physical activity you do, the greater the health
benefits.
 Being physically active can help you:
 Increase your chances of living longer
 Feel better about yourself
 Decrease your chances of becoming depressed
 Sleep well at night
 Move around more easily
 Have stronger muscles and bones
 Stay at or get to a healthy weight
 Be with friends or meet new people
 Enjoy yourself and have fun

When you are not physically
active
 Get heart disease
 Get type 2 diabetes
 Have high blood pressure
 Have high blood cholesterol
 Have a stroke
 Physical activity and nutrition work together for better health.
Being active increases the amount of calories burned.
As people age their metabolism slows, so maintaining energy
balance requires moving more and eating less.

Ways To Stay Fit and Trim
 Set Your Weight Goal
 Plan Your Diet
 Check Your Calorie Intake
 Question Your Hunger
 Start Eating Slowly
 Hydrate Yourself
 Add More Fiber
 Reduce Stress
 Exercise! Exercise! Exercise!!!
 Adequate Sleep