Weight Loss Challenge

Welcome! Mobile phones turned off Write down all your questions

Housekeeping Have you signed your contract? Have you paid the fee? Have you had your personal appointment and Wellness Evaluation?

Who has lost weight this week? Congratulations!

Recap: Proteins Who has consumed enough protein over the last week? Share your experiences…

Healthy Breakfast, Meal Plans, Snacking and Water What did you have for breakfast this morning? What do you snack on throughout the day? Do you drink enough water throughout the day? T H I S W E E K

Why is a healthy breakfast important? A healthy breakfast provides essential nutrients and fluids at the most critical time of the day After going over 10 hours without food, your energy reserves are low and your body and indeed your brain, needs fuel Studies show that people who eat breakfast are less likely to be overweight than people that don’t

What should your breakfast consist of? 1. Macronutrients Proteins Carbohydrates Fibre Fats 2. Micronutrients Vitamins Minerals Trace Elements 3. Water A lot!

Common breakfast choices N O B R E A K F A S T ? N U T R I E N T P O O R B R E A K F A S T ?

Balanced nutrition begins at breakfast! The choice to skip breakfast or eat a nutrient poor breakfast can have long term negative effects on nutrition You may end up depriving your body of essential nutrients to re- fuel each morning and to help you stay healthy

Rules for your breakfast Protein-rich: building blocks Good carbohydrates: long lasting energy Water Fibre Vitamins, minerals

Snacking What are the benefits of healthy snacking? 1.They provide some of the essential nutrients you need each day 2.They provide you with energy between meals 3.They may help to prevent overeating at meal times by preventing you from getting too hungry between meals Snacking is commonly seen as negative, because as consumers, we are bombarded with and often choose unhealthy snack options wlc-ht-w3.html

Healthy snack options A snack should be something that offers complex carbohydrates and a source of protein. This will provide energy and can help keep you going between meals. When working towards a weight management goal, calories should also be considered: a snack should be no more than 150 kcal One hard-boiled egg with tomato and cucumber 1/2 tub of cottage cheese with tomato and gherkin A tub of light yoghurt with one tablespoon of raisins Apple or other fruit Baby carrots, cucumber or pepper 300 ml tomato juice One handful of strawberries with low-fat yoghurt grams of tuna in water

Water Our bodies consist of 60-70% of water –Drink at least 2 litres of water a day (more if exercising) –Water is vital for proper cell function and helps to process nutrients, maintain circulation, body temperature and the right balance of fluids gb-en-wlc-ht-w2.html

Next week Metabolism How many calories do you burn at rest? How can we improve our metabolism? Don’t forget to bring along a pen and paper …And keep your food and drink diary this week!