On Your Way to a Healthy Weight

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. 2

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. 3

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. 4 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

5 Body Mass Index (BMI) helps you determine a healthy weight

Your weight will stay the same when the calories you eat and drink equal the calories you burn. Weight loss formula 6 Maintaining Weight v energy in = energy out Source: Centers for Disease Control and Prevention

You will lose weight when the calories you eat and drink are less than the calories you burn. Weight loss formula 7 Losing Weight v energy in < energy out Source: Centers for Disease Control and Prevention

You will gain weight when the calories you eat and drink are greater than the calories you burn. Weight loss formula 8 Gaining Weight v energy in > energy out Source: Centers for Disease Control and Prevention

9 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

10 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 . 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.

11 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.

12 Sample food journal

13 Ready. Set goals Visit health and wellness on 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