The Magic of Weight Loss

Weight Management Made Simple

Abracadabra Alacazam!

Make me a healthier weight than I am!

Our Discussion

1. Think Positively

2. Environmental Control

3. Eat Right

4. Winning Strategies

Think Positively

• Acknowledge the possibility

– Begin visualizing yourself as a thinner

person with much more healthful eating

habits

– Imagine yourself 5 or 10 years from now

explaining to someone how you lost

weight and kept it off by changing your

lifestyle

– If you can dream it, it can happen

Think Positively

• Avoid negative self-talk

–We very often become our own

worst enemy

– Dieters tend to be perfectionists,

and if they “mess up” one time,

they begin to feel that they are

total failures

Think Positively

• Increase knowledge

– Learn more about healthful foods

and healthful lifestyles

– You will be more likely to

incorporate successful weight

loss behavior into your daily life

Think Positively

• Learn to solve problems

– Overeating does not make a person

less tired or solve a stressful dilemma

– Eating nourishes our bodies

– Food has no control over stress,

money or relationships

Environmental Control

Use the buddy system:

• Exercise

• Meals

• Moral support

• Motivation

Environmental Control

Keep the right foods on hand:

• Fruits

• Vegetables

• Fat-free dairy

• Whole grains

• Beans

Environmental Control

Eliminate or reduce “trouble” foods:

• Chips

• Cookies

• Candy

• High-calorie snacks

• Desserts

Eat Right

Avoid fad diets:

• Rapid loss, rapid return

• Avoid the diet approach

• Adopt a healthful lifestyle

• Use willpower for making the right choices, not going hungry

Eat Right

• Eat only when hungry

• Don’t skip breakfast

• Cue control

• Stay hydrated

• Eat 5-6 small meals

Eat Right

Base your diet on whole grains:

• Brown rice

• Whole wheat

• Oatmeal

• Barley

Eat Right

Eat plenty of vegetables:

• Broccoli

• Carrots

• Celery

• Cauliflower

• Tomatoes

• Lettuce

Eat Right

Eat plenty of fruits:

• Apples

• Bananas

• Oranges

• Grapes

• Melon

• Berries

Eat Right

Use fat-free dairy products:

• Milk

• Sour cream

• Yogurt

• Cheese

Eat Right

Include beans in many of your meals:

• Soups

• Salads

• Pasta dishes

• Chili

Eat Right

Choose fish and lean poultry

Eat Right

Use fats, sugars and oils sparingly:

Winning Strategies

• Be more active• Exercise regularly:

– 5-6 times a week– 30-60 minutes of aerobic

exercise– Resistance exercise

(weights, calisthenics, resistance bands) 2-3 times a week

– Stretching

• Keep an exercise log

Winning Strategies

Goal setting:

• Small, attainable goals

• Long-range goal

Winning Strategies

Understand the math:

• 3,500 excess calories = 1 pound

• Keep food records to enhance awareness

Winning Strategies

Realize the magic is in the individual

Our Discussion

1. Think Positively

2. Environmental Control

3. Eat Right

4. Winning Strategies

Abracadabra Alacazam!

Make me a healthier weight than I am!