1. What Works and What Doesn’t Nicki Rippee Bill Horn

2. Diets Don’t Work How do you define diet? How do you define diet? Lifestyle Change Lifestyle Change How you eat How you eat What you eat What you eat How you think about eating How you think about eating How you think about food How you think about food

3. No Quick Fixes – No Magic Headlines: Headlines: Lose Weight while you Sleep Lose Weight while you Sleep Lose 12 Pounds in 12 days Lose 12 Pounds in 12 days Be Thin by Swim Suit Season Be Thin by Swim Suit Season Problems w/ quick fixes Problems w/ quick fixes Diet pills Diet pills Deprivation Deprivation Quick loss/quick “re-gain” Quick loss/quick “re-gain” Can’t eat that way forever Can’t eat that way forever

4. So What Works? Make a Firm Commitment to Eating! Change what you eat Change what you eat Lower fat intake Lower fat intake More fruits & vegetables More fruits & vegetables Lower sugar intake Lower sugar intake More whole grains More whole grains Change how you eat Change how you eat Portion size Portion size How often you eat How often you eat

5. Add Physical Activity Moderate activity Moderate activity Cardiovascular/aerobic Cardiovascular/aerobic Build muscle Build muscle

6. What’s Moderate? Types of activity Types of activity Walking Walking Cleaning Cleaning Yard work Yard work Stair climbing Stair climbing Length of activity Length of activity 30-60 minutes a day 30-60 minutes a day 30 minutes 30 minutes 2 – 15 min. sessions 2 – 15 min. sessions 3 – 10 min. sessions 3 – 10 min. sessions 5-7 days a week 5-7 days a week

7. Focus on : Feeling Good Feeling Good Overall Health Overall Health Lowering blood pressure Lowering blood pressure Decreasing risk of heart disease Decreasing risk of heart disease Eliminating low back pain Eliminating low back pain Relieving depression Relieving depression Decreasing effects of stress Decreasing effects of stress Improving the immune system Improving the immune system