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Likely benefits of 10 kg weightloss

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Fall of 10 mmHg systolic Fall of 20 mmHg diastolic
Weight Management Program” • Diabetes
Fall of 50% in fasting
Enrollment Form blood glucose

Date Enrolled:______________ • Plasma lipids

Fall of 10% total cholesterol Fall of 15% LDL
I. General Data Fall of 30% triglycerides Rise of 8% HDL

Name: ________________________ Age/Gender: ___ / ___ • Mortality

Fall of 20% total mortality
NBU: _______________________________

Rules for modifying

Branch: ( ) MALL ( ) MAIN ( ) PALAWAN eating behaviour
( ) NHQ ( ) TAGUM ( ) MANILA

II. Medical History • Buy non-fattening foods.

Table 5-4 Energy Expenditure of Some Representative
Physical Activities
Activity
Resting (sitting/lying down)
Sweeping
Driving (car)
Walking slowly (2 mph)
Bicycling slowly (6 mph)
Playing volleyball
Mopping
Swimming slowly
Walking moderately fast
Bicycling moderately fast
Dancing
Walking fast (4.5 mph)
Swimming moderately fast
Playing tennis (singles)
Digging
Jogging
Playing basketball
Running (8-minute-mile pace)
Running (4-minute-mile pace)
Swimming (crawl stroke) fast
Risk Factors: Do not buy foods that specially tempt you. Use a shopping
Modifiable ( ) None ( ) If yes, please indicate list and stick to it. Do not shop when you are hungry.
________________________ • Always eat in one room, in only one place
in that room
NonModifiable ( ) None ( ) If yes, please indicate —for example, seated at the dining table—and avoid
________________________ other activities (except conversation). Make eating a pure
experience.
III. Physical Examination: • Look for times when you are most likely to eat
Baseline:
BP: _____ HR: _____ RR: _____ Ht.: _____
unnecessarily
Wt: _____ Waistline: _____cms Hip: _______ —for example, when giving children their tea, or because
you cannot bear to throw food away—and take steps to
Overall Assessment & recommendation:
change your routine.
METsb (Multiples of RMR) kcal/min
( ) Physically FIT to enroll to the program • Always have nearby a variety of low calorie
1 1.2–1.7 ( ) Physically FIT with incidental findings BUT offers no foods to use as snacks—like raw vegetables.
1.5 1.8–2.6
handicap to the program • Recruit others to help you curb your eating
2 2.4–3.4
2.0-3.5 2.8–4 ( ) UNFIT for enrollment to the program —spouse, coworkers, friends—they can help most by praising
2.0–3.5 2.8–4 when you do not over-eat.
3 3.5 IV. Weight Management Program:
3.5 4.2–6.0 A. Diet Plan ___________________________________ NOTE: Do not Skip Breakfast and Drink Plenty of Water!
4.0–5.0 4.2–5.8
4.0–5.0 4.2–5.8
___________________________________
4.5–9.0 6–8.3 B. Physical Fitness Activities _____________________ Exercise advice could include:
4.5–9.0 6–8.3 _____________________
4.5–9.0 6–8.3 Baseline: (weight BEFORE the program) ______lbs.
4.5–9.0 6–8.3 • Walking is the key to controlling your weight
6 7.7 • Travel whenever possible by foot and aim for 30 minutes’
7.5 9–12.8 Outcome: (weight AFTER the program) ______lbs.
brisk walking per day
7.5–12 8.5–12.5
9
• Walk all or part of your journey to work or to the shops
9.8 Percentage weight loss: ______%
15 12.7–16.7 • Avoid sitting for long periods; be active during TV adverts
30 36–51 • If you have a garden, spend more time working in it
30 36–51 Copyright NCCC Medical Department • If you have a dog, take it for more frequent or longer walks
 Weight Monitoring Chart
Name: _____________________________ NBU: ____________________

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188 188 188 188 188 188 188 188 188 188 188 188 188 188 188
186 186 186 186 186 186 186 186 186 186 186 186 186 186 186
184 184 184 184 184 184 184 184 184 184 184 184 184 184 184
182 182 182 182 182 182 182 182 182 182 182 182 182 182 182
180 180 180 180 180 180 180 180 180 180 180 180 180 180 180
178 178 178 178 178 178 178 178 178 178 178 178 178 178 178
176 176 176 176 176 176 176 176 176 176 176 176 176 176 176
174 174 174 174 174 174 174 174 174 174 174 174 174 174 174
172 172 172 172 172 172 172 172 172 172 172 172 172 172 172
170 170 170 170 170 170 170 170 170 170 170 170 170 170 170
168 168 168 168 168 168 168 168 168 168 168 168 168 168 168
166 166 166 166 166 166 166 166 166 166 166 166 166 166 166
164 164 164 164 164 164 164 164 164 164 164 164 164 164 164
Set A Print on Sticker Paper
162 162 162 162 162 162 162 162 162 162 162 162 162 162 162
160 160 160 160 160 160 160 160 160 160 160 160 160 160 160
158 158 158 158 158 158 158 158 158 158 158 158 158 158 158
156 156 156 156 156 156 156 156 156 156 156 156 156 156 156
154 154 154 154 154 154 154 154 154 154 154 154 154 154 154
152 152 152 152 152 152 152 152 152 152 152 152 152 152 152
150 150 150 150 150 150 150 150 150 150 150 150 150 150 150
148 148 148 148 148 148 148 148 148 148 148 148 148 148 148
146 146 146 146 146 146 146 146 146 146 146 146 146 146 146
144 144 144 144 144 144 144 144 144 144 144 144 144 144 144
142 142 142 142 142 142 142 142 142 142 142 142 142 142 142
140 140 140 140 140 140 140 140 140 140 140 140 140 140 140
138 138 138 138 138 138 138 138 138 138 138 138 138 138 138
136 136 136 136 136 136 136 136 136 136 136 136 136 136 136
134 134 134 134 134 134 134 134 134 134 134 134 134 134 134
132 132 132 132 132 132 132 132 132 132 132 132 132 132 132
130 130 130 130 130 130 130 130 130 130 130 130 130 130 130
128 128 128 128 128 128 128 128 128 128 128 128 128 128 128
126 126 126 126 126 126 126 126 126 126 126 126 126 126 126
124 124 124 124 124 124 124 124 124 124 124 124 124 124 124
122 122 122 122 122 122 122 122 122 122 122 122 122 122 122
120 120 120 120 120 120 120 120 120 120 120 120 120 120 120
118 118 118 118 118 118 118 118 118 118 118 118 118 118 118
116 116 116 116 116 116 116 116 116 116 116 116 116 116 116
114 114 114 114 114 114 114 114 114 114 114 114 114 114 114
112 112 112 112 112 112 112 112 112 112 112 112 112 112 112
110 110 110 110 110 110 110 110 110 110 110 110 110 110 110
108 108 108 108 108 108 108 108 108 108 108 108 108 108 108
106 106 106 106 106 106 106 106 106 106 106 106 106 106 106
104 104 104 104 104 104 104 104 104 104 104 104 104 104 104
102 102 102 102 102 102 102 102 102 102 102 102 102 102 102
100 100 100 100 100 100 100 100 100 100 100 100 100 100 100
98 98 98 98 98 98 98 98 98 98 98 98 98 98 98
96 96 96 96 96 96 96 96 96 96 96 96 96 96 96
94 94 94 94 94 94 94 94 94 94 94 94 94 94 94
92 92 92 92 92 92 92 92 92 92 92 92 92 92 92
90 90 90 90 90 90 90 90 90 90 90 90 90 90 90