1. The Magic of Weight Loss Weight Management Made Simple

2. Abracadabra Alacazam! Make me a healthier weight than I am!

3. Our Discussion 1.Think Positively 2.Environmental Control 3.Eat Right 4.Winning Strategies

4. Think Positively Acknowledge the possibility –Begin visualizing yourself as a thinner person with much more healthful eating habits –Imagine yourself 5 or 10 years from now explaining to someone how you lost weight and kept it off by changing your lifestyle –If you can dream it, it can happen

5. Think Positively Avoid negative self-talk –We very often become our own worst enemy –Dieters tend to be perfectionists, and if they “mess up” one time, they begin to feel that they are total failures

6. Think Positively Increase knowledge –Learn more about healthful foods and healthful lifestyles –You will be more likely to incorporate successful weight loss behavior into your daily life

7. Think Positively Learn to solve problems –Overeating does not make a person less tired or solve a stressful dilemma –Eating nourishes our bodies –Food has no control over stress, money or relationships

8. Environmental Control Use the buddy system: Exercise Meals Moral support Motivation

9. Environmental Control Keep the right foods on hand: Fruits Vegetables Fat-free dairy Whole grains Beans

10. Environmental Control Eliminate or reduce “trouble” foods: Chips Cookies Candy High-calorie snacks Desserts

11. Eat Right Avoid fad diets: Rapid loss, rapid return Avoid the diet approach Adopt a healthful lifestyle Use willpower for making the right choices, not going hungry

12. Eat Right Eat only when hungry Don’t skip breakfast Cue control Stay hydrated Eat 5-6 small meals

13. Eat Right Base your diet on whole grains: Brown rice Whole wheat Oatmeal Barley

14. Eat Right Eat plenty of vegetables: Broccoli Carrots Celery Cauliflower Tomatoes Lettuce

15. Eat Right Eat plenty of fruits: Apples Bananas Oranges Grapes Melon Berries

16. Eat Right Use fat-free dairy products: Milk Sour cream Yogurt Cheese

17. Eat Right Include beans in many of your meals: Soups Salads Pasta dishes Chili

18. Eat Right Choose fish and lean poultry

19. Eat Right Use fats, sugars and oils sparingly:

20. Winning Strategies Be more active Exercise regularly: –5-6 times a week –30-60 minutes of aerobic exercise –Resistance exercise (weights, calisthenics, resistance bands) 2-3 times a week –Stretching Keep an exercise log

21. Winning Strategies Goal setting: Small, attainable goals Long-range goal

22. Winning Strategies Understand the math: 3,500 excess calories = 1 pound Keep food records to enhance awareness

23. Winning Strategies Realize the magic is in the individual

24. Our Discussion 1.Think Positively 2.Environmental Control 3.Eat Right 4.Winning Strategies

25. Abracadabra Alacazam! Make me a healthier weight than I am!