1. LESSON 2: ACHIEVING YOUR GOAL BODY WEIGHT

2. LEARNING OBJECTIVES DETERMINE GOAL BODY WEIGHT
UNDERSTAND THE WEIGHT LOSS PROCESS AND HOW TO LOSE WEIGHT
DISCUSS WEIGHT LOSS BENEFITS OF BEING PART OF A GROUP
DISCUSS ONLINE TOOLS FOR TRACKING WEIGHT LOSS
ESTABLISH 2 ACCOUNTIBILITY CONTACTS

3. DETERMINE YOUR GOAL BODY WEIGHT
NEW ENGLAND JOURNAL OF MEDICINE STUDY: LOSE 7% OF INITIAL BODY WEIGHT
SIGNIFICANTLY REDUCED BLOOD SUGAR VARIABILITY & IMPROVED LONG TERM SUCCESS
DETERMINE GOAL BODY WEIGHT: FORMULA
WEIGHT IN LBS X 0.93 = WEIGHT LOSS GOAL

4. LOSING WEIGHT IS A PROCESS
CREATE A CALORIE GAP
EAT LESS CALORIES
BURN MORE CALORIES WITH EXERCISE
EAT LESS & BURN MORE WITH EXERCISE
WEIGHT LOSS PROCESS
AIM TO LOSE 1-2 POUNDS PER WEEK
IT IS IMPORTANT TO HAVE THE RIGHT ATTITUDE WHEN APPROACHING WEIGHT LOSS; IT IS A LONG-TERM PROCESS THAT REQUIRES SUSTAINED COMMITMENT.

5. WEIGHT LOSS AS A SOCIAL PROGRAM & HOW TO TRACK YOUR PROGESS
ADDING A SOCIAL COMPONENT TO HEALTH AND FITNESS GOALS CAN SIGNIFICANTLY INCREASE YOUR SUCCESS RATE.
ONLINE TOOLS THAT CAN USE:
MYFITNESSPAL
SUPERTRACKER
FAT SECRET
SPARK PEOPLE
KEEP RECORDING FOOD INTAKE, ACTIVITY, AND BLOOD SUGAR RESULTS IN LOG BOOK.

6. ACCOUNTABILITY CONTACTS
TELL 2 OTHER PEOPLE ABOUT YOUR WEIGHT LOSS GOALS.
CONTINUE TO COMPLETE FOOD, ACTIVITY AND BLOOD GLUCOSE LOGS.
THERE WILL BE TIMES WHEN YOU FEEL FRUSTRATED THAT YOU ARE NOT REACHING YOUR GOALS FAST ENOUGH. THIS IS A NORMAL FEELING.
THE ONLY WAY TO FAIL IS IF YOU GIVE UP AND QUIT TRYING.
This Photo by Unknown Author is licensed under CC BY-NC-ND