On Your Way to a Healthy Weight. Lose and Win Session 1 Objectives Understand the benefits of weight...
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Transcript of On Your Way to a Healthy Weight. Lose and Win Session 1 Objectives Understand the benefits of weight...
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Lose and Win Session 1
Objectives• Understand the benefits of weight loss.
• Determine a healthy weight range.
• Understand the key components of weight loss.
• Review portion sizes.
• Learn everyday ways to move more.
• Discuss the importance of tracking.
• Set realistic and achievable goals.
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Things to remember
You can succeed!• Small changes really add up.
• Take it one step at a time.
• Setbacks are normal.
• Stay positive.
• Lean on family and friends for support.
• Keep your goals within reach.
• Always remember your motivation.
• Track your progress.
• Celebrate your success along the way.
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Benefits of weight loss
Why do you want to lose weight? • Avoid health problems.
• Feel better.
• Have more energy.
• Fit in your favorite clothes.
• Play with kids or grandkids.
• Sleep better.
• Decrease medication.
• Live longer.
Achieving and maintaining a healthy weight can lower your risk for type 2 diabetes, heart disease, high blood pressure and
certain types of cancer.
Source: American Heart Association
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Your weight will stay the same when the calories you eat and drink equal the calories you burn.
Weight loss formula
Maintaining Weight
v
energy in = energy out
Source: Centers for Disease Control and Prevention
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You will lose weight when the calories you eat and drink are less than the calories you burn.
Weight loss formula
Losing Weight
v
energy in < energy out
Source: Centers for Disease Control and Prevention
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You will gain weight when the calories you eat and drink are greater than the calories you burn.
Weight loss formula
Gaining Weight
v
energy in > energy out
Source: Centers for Disease Control and Prevention
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Portion size cheat sheet
Deck of cards = 3 ounce serving of meat
Checkbook = 3 ounce serving of fish
Four dice = 1 ounce of cheese
Baseball = 1 serving of fruits or vegetables
Golf ball = 2 Tablespoons of peanut butter
½ Tennis ball = ½ cup of rice or pasta
Medium fist = 1 cup of cereal
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Everyday ways to move more
• Park your car a block or two away and walk.
• Get off the bus early and walk the rest of the way.
• Walk to a co-worker’s desk instead of using email.
• Take the stairs every chance you get.
• Dance around the house to your favorite tunes.
• Clean the house.
• Walk the dog.
• Play with the kids.
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Keeping a food journal
Recording what and how much you eat and drink every day can
help you identify areas for improvement and helps you track
your progress.
• Write down everything that you eat and drink.
• Include how much you ate or drank — estimate if you’re unsure.
• Track the calories and fat for each entry.
• Record the time of day that you ate.
• Include thoughts and feelings.
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Ready. Set goals
Visit health and wellness on www.myuhc.com/hs for 24-hour online
resources and tools that help make it easier to live a healthy life and to
access an online health coach program for weight loss.
Consult with your physician before starting any exercise/diet program.
• Focus on healthy lifestyle changes.
• Set realistic and achievable goals.
• Engage in structured activity on most days of the week.
• Eat fewer calories each day:
• Eat smaller portion sizes
• Eat lower-calorie foods
• Eat high-calorie foods less often
Remember, losing just 10% of your body weight can lower your risk for disease.
Source: American Heart Association