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!