2. Mindfulness for Weight Management Lunch & Learn
March 6th 2019

3. Why is Weight Management Important?
Improved quality of life
Lower Health Care costs
Longer life expectancy
Reduce risk of being diagnosed with certain diseases
Improved Mental health and well-being
According CDC in % of adults were classified as obese
The prevalence of obesity was 39.8% and affected about 93.3 million of US adults in 2015~2016
the medical cost for people who have obesity was $1,429 higher than those of normal weight ( The medical costs for people who have a weight within recommended ranges had medical cost $1,429 lower than those dx with obesity)
Reduce risk of cancer. The American Cancer Society says excess body weight is associated to types of 13 cancers. Read more: 
Chronic state of inflammation

4. Other Factors Than Food In Weight Management
Adequate sleep
Amount of stress
Other medical conditions
Genetics
Activity level
Some of these things we can control other are already decided for us. Something I love about what we can control is the food aspect, the sleep, the activity, the stress. Looking at the glass half full we have more factors we can manage than what is already decided for us
How can we recognize what role these factors as well as our food choices play in weight management?

5. What is Mindfulness?
Being aware of what you are doing and when you are doing it. Cannot recognize a habit or an issue if you are not aware of it. Then once you are aware then you can take steps to change or stop the habit

6. Mindful Eating
The core principles of mindful eating include being aware of the nourishment available through the process of food preparation and consumption, choosing enjoyable and nutritious foods, acknowledging food preferences nonjudgmentally, recognizing and honoring physical hunger and satiety cues, and using wisdom to guide eating decisions. – Cheryl Harris, MPH, RD
Acknowledging food preferences nonjudgmentally- Knowing what you like and what you don’t like. It is okay to not like some F/V you don’t have to like them all to be healthy. Understanding what works for you to eat a balanced diet
Recognizing when you are hungry and when you are full
Using the knowledge you have been taught when grocery shopping or eating out
Being fully aware of the eating process

7. How can Mindfulness help with weight management?
Identify if you are eating because you are hungry or if you are bored, emotional eating, overeating, in habit of eating
Better enjoy food that is better for you
Feel better about your food choices and how you prepare them
Understand which portions are right for your body
Take the time to truly enjoy your food
Emphasizes purposeful eating

8. Why do I eat? Physical hunger Emotions Time of Day Social settings
Sometimes it can be helpful to use a scale from 1-10 to assess how hungry you are. 1 being completely famished, 10 being so full you are uncomfortable.
Remember it is okay to feel hungry and okay to feel full both are natural and normal sensations

9. What do I choose to eat?
Taste
Convenience
Nutrition
Comfort

10. How do I eat? Rushed With other people Distracted Secretive Relieved
Big bites vs. small bites
With beverages

11. How do I decide how much to eat?
Measure out servings
Package size
Amount I am served
Until I feel Full
Serving suggestion

12. How do I feel after I eat?
Energized
Sluggish
Satisfied
Guilty

13. Benefits of Mindful Eating
Weight management
Better relationship with food
Enjoy what you are eating
Decrease stress

14. Next time you eat, try asking yourself-
On a scale of 1-10 how hungry am I?
How does this food smell?
How does it taste?
What is the texture like?
How will this food contribute to my health?

15. Questions?