It's time to simplify weight control. Tips and advice by lq9323


									HealthyWeight guide
  It’s time to simplify weight control.
Tips and advice from your pharmacist.
Rite Aid Pharmacists: Helping You
Achieve a Healthy Weight
    Rite Aid is committed to providing the everyday products and
      services that help our valued patients lead healthier, happier lives.
       An important part of that quality service is found in patient
        education. That’s why Rite Aid has worked together with the
        experts at Lindora Medical Clinics to obtain information to
         develop this Healthy Weight Guide.

         Lindora is America’s leading medical weight control system.
          Much of the information included in this guide has been
           provided by Lindora. As Rite Aid continues its mission of
            ensuring customers receive the quality service that really
              makes a difference, Lindora has been an invaluable
               resource in helping us further that mission. For more
                 information on Lindora Comprehensive Weight Control,
                   call 1-800-LINDORA or visit

                             Did You Know? Obesity ranks second behind cigarette
                             smoking as the leading cause of preventable death in
                             the U.S.

               A Growing Epidemic
                The number of overweight or obese people throughout the
                world — and especially in the United States — is growing at an
               alarming rate. Over the past 20 years, obesity in the United States
               has increased dramatically by 36%. Nearly two-thirds or 64.5% of
              American adults are overweight or obese, which puts them at a
             greater risk for developing more than 50 health conditions and
             diseases. But this epidemic isn’t limited to adults. The percentage of
            overweight children and teens (ages 6-19) has more than tripled
          since 1980.

       In this Healthy Weight Guide, you’ll learn about lifestyle changes you
    can make, and preventive measures you can take, that can significantly
  improve your health — starting right now and lasting for the rest of your life.

What is Obesity?
We all have — and need — fat tissue in our bodies. When we have too much, the result
is excess weight and obesity. This is a serious medical disease, which experts agree has
three major contributors: genetics, environment and, most importantly, lifestyle.

Obesity By the Numbers
30.5%                   Percentage of American adults (20 and older) who
                        are obese

7,200                   Weekly deaths from obesity complications in the U.S.

300,000                 Premature deaths in U.S. caused by obesity each year

$123,000,000,000        Annual U.S. health care expenditure for obesity

The Power to Change
The good news is that we can make a change for the better. Small changes
can bring big results. Losing just 10% of our excess body weight can have a
positive affect on our health. Decreasing portion sizes, limiting snacks, eating
a healthy diet (one emphasizing fruits, vegetables, whole grain foods and
lean protein), and increasing our level of physical activity to 10,000 steps a
day are ways to achieve and maintain a healthy weight.

Taking in more calories (a measure of energy supplied by food or drink) than
your body needs results in weight gain. Each pound of fat represents an
excess of about 3,500 calories. To lose that pound of fat, we must burn 3,500
more calories than we eat. The more physically active we are, the more
calories we burn.

The Facts about Fat
FACT: When you regularly consume more calories than you burn, your fat
cells can swell up to six times their minimum size and begin to multiply.

FACT: When you lose weight, your fat cells shrink in size and become less
metabolically active, yet their numbers reduce slowly, if at all.

FACT: If you have excess fat, even in small amounts, your body starts
mounting an immune response as if the fat itself were an invading organism.

Obesity is a Medical Condition
Getting down to a healthy weight is about much more than looking better.
Many people think of fat as an inert substance. In fact, fat cells are
remarkably active ‘pumps’ that secrete a wide variety of dangerous
hormones and inflammatory chemicals into the bloodstream.

Inflammation is now accepted as a risk factor for heart disease, even more so
than the narrowing of arteries in the heart from cholesterol. The number one
cause of inflammation is obesity and inadequate activity, which leads to
insulin resistance. Insulin resistance can lead to diabetes, stroke, cancer and
heart disease.

                            Did you know? Less than a century ago, the greatest
                            killers in this country were infectious diseases. Today,
                            our leading causes of death are directly
                            related to our behavior and choices.

Medical Complications of Obesity
Being overweight and/or obese puts you at greater risk for many diseases
and conditions, including:
     • Type 2 diabetes                 • Coronary heart disease
     • High blood pressure             • Stroke
     • Gallbladder disease             • Sleep apnea
     • Osteoarthritis (degeneration    • Dyslipidemia (high cholesterol
       of cartilage and bone)            and high triglycerides)
     • Depression and other            • Gastroesophageal reflux disease
       psychological disorders           (severe heartburn or GERD)
     • Increased surgery risk          • Menstrual irregularities
     • Pregnancy complications

Health Benefits of Losing Weight
By losing just 10% of your initial body weight, you will:
       • Look and feel better
       • Lower your blood pressure, cholesterol and triglycerides
       • Prevent type 2 diabetes
       • Improve insulin resistance and glucose tolerance
       • Move and breathe more easily
       • Have less stress on your hips, knees, ankles and feet
       • Reduce your risk of osteoarthritis in the weight-bearing joints

How Do I Know if I’m Overweight,
Obese or at a Healthy Weight?
Waist circumference is one way to assess obesity. A waist circumference of
more than 40 inches for men and more than 35 inches for women increases
the risk of diabetes and coronary heart disease. Another way to measure if
you are overweight or obese is to find out your body mass index (BMI).

Your Body Mass Index (BMI)
Your BMI does not measure or evaluate body composition, but rather provides
valuable information that can help you in assessing your health. The higher
your BMI score, the greater your risk of developing health problems.

              Body Mass Index Chart
                     Calculate your Body Mass Index

                                   Did you know? Staying hydrated can curb your
                                   appetite and contribute to weight loss. When dieting,
                                   try to drink 80 ounces of water each day.

 The following BMI scoring categories are based on guidelines
 established by the National Institute of Health:

 A BMI score of less than 18.5 indicates you are underweight.*
 A BMI score of 18.5 to 24.9 indicates you are at a healthy weight.*
 A BMI score of 25.0 to 29.9 indicates you are overweight.*
 A BMI score of more than 30.0 indicates you are obese.*

Eat Better, Feel Better
 The best way to look and feel better is to do it the “old fashioned” way —
 learn to eat healthy foods, increase your level of physical activity and develop
 new ways to manage stress.

What is a healthy diet?

 In general, if you’re a healthy adult trying to lose weight, your menu should
 consist of a low calorie, low carbohydrate, low fat and moderate protein eating
 plan. How many calories you need will depend on your age, sex, activity level
 and weight loss goals. For your specific calorie needs, talk to your doctor or
 healthcare provider. Also, make sure you read food labels to check portion sizes,
 and fat and nutrition information.

Color your way to healthy eating.

 The new food pyramid is a helpful guide to planning your daily menu.
 To find out exactly what foods and amounts are right for a person of your
 age, gender and activity level, go to, the USDA website,
 where you can enter your specific information and get a detailed portion
 plan. For more general information, refer to the dietary proportions on the
 next page.

 * Please remember that your BMI provides only general health information. No distinction is
   made, for example, between men and women, old and young, frame size, activity levels,
   muscle mass or ethnicity. BMI values are not accurate for body builders and professional
   athletes. If you believe your BMI results don’t accurately reflect your weight and/or level of
   overall health, we encourage you to talk with your doctor or pharmacist.

Focus on fruits.
   • Eat a variety of fruit.
   • Choose fresh, frozen, canned or dried fruit.
   • Go easy on fruit juices.

Vary your veggies.
  • Eat more dark green veggies.
  • Eat more orange veggies.
  • Eat more dry beans and peas.

Make half your grains whole.
  • Eat at least 3 ounces of whole grain bread, cereal,
    crackers, rice or pasta every day.
  • Look for “whole” before the grain name on the list
    of ingredients.

Meats & Beans
Make it lean protein.
  • Choose low-fat or lean meats and poultry.
  • Bake it, broil it or grill it.
  • Vary your choices with more fish, beans, peas, nuts
    and seeds.

 Get your calcium rich foods.
  • Go low-fat or fat-free.
  • If you don’t or can’t consume milk, choose
    lactose-free products or other calcium sources.

 Know your fats.
  • Limit total fats (especially cholesterol, and saturated
     and trans fats) in your diet.
  • Most fats should come from sources of
     polyunsaturated and monounsaturated fatty acids,
     such as fish, nuts, and vegetable oils.
  • Avoid or limit solid fats like butter, stick margarine,
     shortening and lard.

                            Apple-shaped people who store fat in their abdomen,
                            stomach and chest are more likely to develop health
                            problems than people who are pear-shaped
                            and carry body fat below the waist.

7 Weight Loss Success Strategies
1. Declare a specific, realistic goal.
The more specific your goal, the more likely you’ll achieve it. “I’d like to lose
weight and feel healthier” may be a desire, but it’s not a goal. “I will lose
35 pounds by my birthday, and I will do this by taking the following steps…”
is specific and measurable.

2. Focus on what motivates you and write it down.
Sometimes we forget why our goal was important to us in the first place. Focus
on the benefits by listing your top five reasons for wanting to lose weight.
Write these on note cards and put them wherever you’re likely to see them,
like the dashboard of your car or your bathroom mirror.

3. Maintain a daily food diary.
For one week, keep a daily list of everything you eat and drink and the
nutritional values for each item. In just seven days, you’ll solve the mystery of
where your excess calories are coming from.

4. Pay attention to portion sizes.
Thanks to oversized restaurant servings, we have a skewed concept of how
much food we actually need. A typical restaurant steak, for example, is triple the
size of a USDA serving. A good rule: Eat half of your restaurant entree and take
the other half home or leave it behind. Also, when eating packaged foods,
always read the labels to determine correct portion sizes.

5. Weigh yourself daily.
A daily weigh-in can reinforce the fact that you’re making progress. It can also
serve as a warning sign for weight gain. It’s much easier to manage a slight weight
gain than to discover you’ve gained ten pounds since you last stepped on a scale.

6. Eat breakfast every morning.
In addition to providing energy, breakfast also helps jump start your
metabolism and moderates your appetite, which makes it easier to avoid
those cravings and binges.

7. Watch the “wining” with your dining.
If you’re looking to lose weight, eliminating or cutting back on alcohol can
enhance your results. Alcohol consumption inhibits fat burning and triggers
carbohydrate cravings. Plus, alcohol calories are empty calories, which means
they have no nutritional value.

The Importance of Vitamins
and Supplements
 Vitamins and supplements are an essential component of any weight loss
 program. They help maximize absorption and utilization of the food you eat and
 also safeguard against nutritional deficiencies. Weight loss can increase the
 body's need for vitamins and minerals above the United States Recommended
 Daily Allowance (USRDA). The USRDA for vitamins and minerals represents the
 lowest levels at which the body is able to ward off disease, but not necessarily
 the level for optimal performance.

 We recommend that in addition to taking a high-quality daily multi-vitamin, you
 talk with your physician or Rite Aid pharmacist about the health benefits of
 Essential Fatty Acids and Calcium. In some cases, your physician may also
 recommend Potassium and Sodium.

Stress Less
 When we’re stressed, we tend to eat too much and exercise too little. And if that
 isn’t enough, stress hormones also encourage our cells to store more fat. Stress
 triggers the release of cortisol (a stress hormone), which converts extra calories
 into fat deposits that gravitate to one area of your body—your waistline.

Stress Busters: 10 Things You Can Do Today to Reduce Stress
 Learning to manage stress is definitely an achievable goal. Here are some
 steps you can take:

  1. Exercise.
  2. Eat a balanced meal.
  3. Drink plenty of water.
  4. Schedule “down time”and honor it like you would any other appointment.
  5. Write in a journal.
  6. Spend time with positive friends and family members.
  7. Laugh.
  8. Forgive.
  9. Focus more on those things you can control and less on things you cannot.
 10. Prioritize. You can’t do everything at once. Pay attention to what really
     matters most to you – and do it!

                                 Did you know? To burn the 2,040 calories in a small
                                 fast food cheeseburger, large French fries and large
                                 chocolate shake, an average-sized person
                                 would need to walk more than 10 hours!

Keep It Moving
 The human body was designed for movement, and all of our mental and
 physical systems depend on keeping our bodies in good working order.

The Exercise Advantage

 The people who are most successful at losing weight — and keeping it off —
 are those who make daily exercise a priority in their lives. Regular moderate
 exercise is an investment in your health that:

        • Lowers your risk of diabetes, high blood pressure, heart disease and
          many other health problems
        • Reduces stress and enhances your overall sense of well-being
        • Naturally controls your appetite
        • Accelerates weight loss and strengthens your immune system
        • Naturally elevates your mood and works as an antidepressant
        • Increases your level of energy, strength and stamina
        • Helps you sleep better
        • Improves your overall strength, flexibility, balance and coordination
        • Improves cholesterol and blood glucose levels

3 Exercise Success Strategies*

 1. Start slow. If you’re not physically active, ease into a program.* Three
 10-minute walks a day is a good goal. As you feel capable of doing more, go for it!

 2. Exercise with a partner or group. The support and structure of the
 “buddy system” will keep you motivated. When you know someone is
 waiting for you, you’re more likely to show up.

 3. Work at becoming LESS Efficient. Make a game of finding ways to increase
 your level of activity. Rather than circling the parking lot for that “good” spot,
 park in the first space you see and walk. Instead of using the remote control, walk
 across the room to change channels. Small changes can add up to substantial
 increases in your overall activity level.

 * We recommend you visit your health care provider before commencing any weight loss or
   exercise program. This guide is provided for educational purposes only and should not be used
   during any medical emergency or for the diagnosis and treatment of any medical condition.

Slim Down and
Firm Every Inch with                                             

Looking for a workout that will really get you moving? Designed by Cindy
Sherwin, R.D., head trainer of the Gym in New York City, this workout is
designed with multiple fitness levels in mind.*

Your Workout Schedule. All you need here are dumbbells, a stability ball and a
step or yoga block. For Tuesday’s biking session, feel free to use a stationary or regular bike,
or take a cycling class – whatever is most convenient for you. Do the recommended cardio
first so you have plenty of energy to really challenge yourself, then go directly into the
strength moves. You’ll keep your heart rate elevated and the calories burning!

MONDAY                   TUESDAY                  THURSDAY                  Advanced: Do a
CARDIO                   CARDIO                   CARDIO                    5-minute jump-rope
                                                                            warm-up followed
Beginner: Walk on        Beginner: Cycle          Beginner: Do a            by 15 minutes on a
a treadmill for          for 45 minutes;          5-minute jump-rope        stationary bike.
40 minutes at            maintain exertion        warm-up followed          Maintain exertion at
3.5 mph, alternating     at around 5 or 6 on      by 15 minutes on a        7 to 8 on a scale of
the incline from         a scale of 1 to 10.      stationary bike.          1 to 10. Next, hit
1 percent to             Intermediate:            Maintain exertion at      the treadmill for a
6 percent every          Cycle for 45             5 to 6 on a scale of      15-minute hill-
2 minutes.               minutes; maintain        1 to 10. Then hit the     interval run that
Intermediate: Do         exertion at around       treadmill and walk        graduates in the
intervals on the         6 or 7 on a scale of     uphill (4 percent to      intensity: Keep
treadmill for 40         1 to 10.                 6 percent incline)        speed constant at
minutes – alternate      Advanced: Cycle          for 15 minutes at         6.5 mph but change
walking at 4 mph         for 30 to 45 minutes;    3.5 mph. Do a             the incline every
at a 2 percent           maintain exertion at     5-minute jump-rope        3 minutes, from
incline with             7 to 9 on a scale of 1   cooldown.                 1 percent all the
jogging at 6 mph         to 10. Follow with a     Intermediate: Do a        way up to 8 percent.
at 2 percent             15-minute easy jog       5-minute jump-rope        Do a 5-minute jump-
incline, switching       (around 2 percent        warm-up followed          rope cooldown.
every 2 minutes.         incline at 6.2 mph)      by 15 minutes on a        STRENGTH
Advanced: Do a           on a treadmill.          stationary bike.          MOVES
40-minute cardio         STRENGTH                 Maintain exertion at
                                                  5 to 6 on a scale of      Squat with
circuit, switching       MOVES                                              overhead press
machines every                                    1 to 10. Then hit the
                         Squat with               treadmill for a           Push-up with
5 minutes. Maintain      overhead press
exertion at 6 to 7                                walk/jog with the         switch drill
on a scale of 1 to       Arm step                 “hills” for
10. Be sure to           Kneeling biceps          15 minutes:               FRIDAY
include machines         curl                     Alternate speed           Rest
that use upper-body                               and incline every
muscles, such as the     WEDNESDAY                3 minutes to              SATURDAY
rowing machine or                                 maintain exertion at
                         STRENGTH                 about 7 or 8 on a         Repeat Monday’s
an elliptical with       MOVES                                              workout
handles.                                          scale of 1 to 10.
                         Squat with back          Do a 5-minute
STRENGTH                 extension                                          SUNDAY
MOVES                                             jump-rope
                         Row on a ball            cooldown.                 Repeat Tuesday’s
Lunge with twist                                                            workout
                         Push-up to side
Triceps press            plank
Push-up with
switch drill
* We recommend you visit your health care provider before commencing any weight loss or
  exercise program. This guide is provided for educational purposes only and should not be used
  during any medical emergency or for the diagnosis and treatment of any medical condition.
                             Step It Up! Ten thousand steps a day is considered
                             a minimum for good health and can be easily tracked
                             with a pedometer.

The Moves
1. Lunge With Twist
 Targets glutes, hamstrings, quads, shoulders,
 triceps, obliques
 Hold a 3-pound weight in each hand and extend arms
 in front of you at shoulder height. Lunge forward with
 your right foot without letting your right knee go past
 your toes. Rotate arms and upper body to the left.
 Return to center and step back to start position.
 Repeat on the opposite side; do 10 reps per side.
                BEGINNERS: Skip the rotation – simply hold weights in front of
                your body as you lunge.

               2. Squat With Overhead Press
               Targets glutes, hamstrings, quads, shoulders
               Stand with feet slightly wider than shoulder-width apart, toes
               turned out slightly. Holding a 3- to 8-pound weight in each
               hand, bend arms at 90 degrees, elbows aligned with shoulders,
               palms facing forward. Squat as you simultaneously press your
               arms overhead. Return to starting position; do 20 reps.
               BEGINNERS: Eliminate the overhead press; your shoulders will
               get a workout if you hold the weights overhead. If it still feels
               difficult, do the exercise without weights.

3. Row On A Ball
 Targets glutes, back
 Position a stability ball about 2 feet in front of you. Stand with feet together
 and an 8- to 12-pound weight in your left hand. Bend at the waist to form a
 90-degree angle; rest your right palm on the
 ball. Keeping back flat and left arm hanging
 toward the ground, extend your right leg
 straight behind you. Row left arm alongside
 your body until your elbow is bent at 90
 degrees. Return to starting position; do 15
 to 20 reps per arm.
 BEGINNERS: Keep both feet on the ground.


4. Push-up With Switch Drill
 Targets chest, shoulders, triceps, abs, hip flexors
 Do 8 push-ups on your toes. Next, still in
 push-up position, bring your left foot in
 toward your hands about 18 inches without
 letting hips rise. Keeping abs tight and back
 stable, switch the left and right foot 20 times
 in quick succession. Return to push-up
 position; do 8 push-ups.
 BEGINNERS: Do the push-ups on your knees.

5. Push-up Into Side Plank
 Targets chest, shoulders, triceps, abs, obliques
 Do 1 push-up on your toes. Next, still in push-up position, rotate your body
                               to the right and balance on your right arm with
                               feet stacked, hand directly beneath shoulder.
                               Extend your left arm straight up and hold for
                               5 seconds. Return to push-up position and hold
                               for 5 seconds. Return to push-up position and
                               repeat on the other side. Do 16 reps.
                               BEGINNERS: Break this exercise into two
                               moves: Do 15 push-ups on your knees. Next,
                               hold a side plank on your left side for
                               10 seconds, then the right side for 10 seconds.
                               Build up to doing 5 reps on each side.

6. Triceps Press
 Targets triceps, glutes, hamstrings
 Lie back on a stability ball with your head, neck and shoulders on the center
 of the ball, holding a 3- to 5-pound dumbbell in each hand. Keep your feet
 flat on the floor and hip-width apart; bend knees at 90 degrees to form a
 tabletop position. Extend your arms
 straight up, palms facing each other
 above your shoulders. Keeping upper
 arms stable, bend arms down until
 weights are beside your ears. Return
 to starting position; do 20 reps.
 BEGINNERS: Do 20 triceps presses
 on a bench. Then, as a separate
 move, hold the tabletop position on
 a ball for 20 seconds.

                         Small Changes. Big Results. Every day, we can make healthier
                         choices. One less soft drink, one more glass of water.
                         One less escalator, one more flight of stairs.

7. Kneeling Biceps Curl
 Targets biceps, abs
 Kneel on a mat with knees bent at 90 degrees, holding an
 8- or 10-pound weight in each hand, palms forward.
 Keeping abs tight and shoulders back, curl the weights to
 your shoulders. As you get stronger, kneel on a Bosi
 rather than the ground. Do 20 reps.
 BEGINNERS: Begin by doing biceps curls in standing
 position before progressing to the ground.

a                                     8. Squat With Back Extension
                                 b   Targets quads, glutes, hamstrings,
                                     a. Stand with feet slightly wider than
                                     hip-width apart, toes turned out
                                     slightly. Holding a yoga block over
                                     your head, squat until your knees are
                                     bent just above 90 degrees.
                      b. Keeping your arms alongside your ears, hinge at
                      the waist and try to touch the block to the floor,
                      keeping your back flat. Raise arms overhead again
                      and return to the starting position. As you get
                      stronger, use a 3-pound dumbbell or 2- or 4-pound
                      medicine ball instead of the block. Do 10 to 12 reps.
 BEGINNERS: Eliminate the squat. Raise arms overhead, hinge at the waist to
 make 90-degree angle, then come back up.

 Targets abs, triceps, shoulders
 Come into a push-up position with your feet together and your hands on the
 end of a step or two yoga blocks placed
 next to each other. Maintain stability as
 you “step” right hand onto the ground,
 then the left. Reverse, placing right hand
 back up onto step, then left. Do 10 reps
 leading with the right hand; switch hands
 and repeat.
 BEGINNERS: Do the exercise on your
 knees instead of your toes.


#460912 Rev 10/06                 Form #2077

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