1. Weight Loss Challenge

2. Welcome! Mobile phones turned off Write down all your questions

3. How does Weight Loss Challenge work? Weekly meetings Weekly weigh-ins Nutrition education Personal coach £39 for 12 weeks No requirement to purchase products Cost to attend goes into a prize fund Small weekly gift incentives

4. Monetary prizes 1 st place: 50% of prize money 2 nd place: 30% of prize money 3 rd place: 20% of prize money Criteria: Total weight loss as a percentage of body fat Monetary amount will vary depending of the number of participants within the challenge You could even win a Cash Prize* if you are one of the top achievers in your challenge. Cash Prizes* awarded to 1st, 2nd & 3rd places

5. Weekly topics: 1 - 6 Protein Meal Plans, Snacking and Water Energy and Metabolism Carbohydrates Nutrition Labels Fibre

6. Weekly topics: 7 - 12 Eating Out Bone Health Sugar Exercise Heart Health Maintenance: Long-Term Wellness

7. Commitment agreement Signing your contract Your agreement to commit to the 12 week Weight Loss Challenge

8. Why join? To improve your overall health To feel confident and look good To improve your quality of life People decide to join a Weight Loss Challenge for various reasons;

9. What is your Why? Any reason is a genuine reason Write down your reason for attending Weight Loss Challenge

10. Lets talk about food Direct fuel – Carbohydrates Reserve fuel – Fat Building material – Protein (amino acids) Protective substances – Vitamins, Minerals and Trace Elements

11. Unbalanced diets Too much Fats Sugar Salt Simple Carbohydrates Alcohol Too little Vitamins Minerals Proteins Fibre Water Omega-3

12. World Health Organisation Healthy weight Exercise and physical activity is fundamental for weight control Food energy intake is in balance Less intake of saturated fats and trans fatty acids Less intake of sugars and salts Eat more fruit and vegetables

13. Reality of unbalanced nutrition There are specific nutrients which are essential for growth and maintenance of the body. Over time a diet and lifestyle consisting of unbalanced nutrition can lead to health issues. 1. Overweight and Obesity; the imbalance between declining energy expenditure due to physical inactivity and high energy in the diet (excess calories whether from sugar, starches or fat) is the main determinant of the obesity epidemic 2. Diabetes; weight gain, obesity and inactivity accounts for the increasing rate of type 2 diabetes worldwide 3. Cardiovascular Diseases; are to a great extent due to unbalanced diets and physical inactivity 4. Cancer; maintaining a healthy weight can reduce the risk of some cancers

14. Protein This week we will be looking at Protein as the important basis of a healthy diet. http://www.hrblemea.com/wlc/vids/luigi/5050-gb-en- wlc-introduction.html T H I S W E E K

15. The building blocks of life 1.Protein intake is particularly important for its role in cell maintenance and repair 2.Protein aids the production of enzymes, hormones (such as insulin) and antibodies 3.Protein plays a part in the transport of oxygen, fatty acids and minerals 4.Protein can help to build and maintain lean muscle mass which is important for those on a weight management programme

16. Protein sources There are two sources of proteins; animal and vegetable – sources of animal protein tends to be higher in fat, ensure you choose low fat options or lean cuts of meat Vegetable Pulses Nuts Cereals Tofu, soya Animal Meat Chicken and egg Fish Dairy Products

17. Reality of protein intake Vegetable + Good or no fats + Dietary fibres, vitamins and minerals - Low net protein utilisation (except for soya) Animal + High net protein utilisation + Essential minerals + Fish: Omega-3 - Saturated fat How much protein should you eat each day? RDA = 0.83 grams of protein for every kilogram of body weight for adults. (European Food Safety Authority, 2012)

18. Protein content of foods Food portions providing proteing protein Beef, lamb, pork 2 medium slices (75g)20g Chicken 1 small breast (75g)19g Fish 1 medium fillet/steak (100g)20g Baked beans ½ can (200g)10g Yoghurt (120g pot)6 Peanuts 1 handful (50g)10g 25g Herbalife Formula 1 plus 250mls semi-skimmed milk 17.6

19. Personal Appointment 1-2-1 with your Coach Measure and weigh-in Get your photo taken Recommended calorie intake calculated Recommended protein intake calculated Register your personal appointment and Wellness Evaluation before you leave

20. Next week Healthy Breakfast Meal Plans Snacking Water

21. Don’t forget To bring pen and paper Keep a log of everything you eat and drink over the next week and bring it with you to the next meeting Write down your goal and why it is your goal Bring along a friend!