1. What Really Matters

2. The Reality of Weight Control…... in today’s world THE ONLY PLACE TO START IS WHERE YOU ARE NOW.

3. What You Eat Matters Less Than How Much and Why Fats, carbohydrates, and protein are important for healthy bodies. Foods from each food group have a role: –Fats are filling, but are high calorie –Protein can be filling, but some meats are high fat –Carbohydrates provide quick energy but often provide few nutrients and high sugar content Cutting back on carbohydrate – even for a short time, can help control your appetite. Atkins had a point – but the plan is too extreme. (20 grams carbohydrate/day)

4. What You Eat Matters Less Than How Much and Why Portion sizes have grown and so have we.

5. Commercial Contribution to Size Cookies are 700 percent larger than USDA standards Muffins are 300 percent larger Bagels are 195 percent larger Plates in restaurants are 12’’ instead of 10’’ One 64 ounce soda can contain 800 calories

6. What You Eat Matters Less Than How Much and Why In response to stress Due to boredom Because of loneliness Because it’s there and you want to It sure sounds good Being sociable

7. Don’t Deny Yourself! Getting rid of whole categories of foods often setup cravings Good to plan if you will indulge or overindulge Need enough fat to feel satisfied Decreasing carbohydrate can help control cravings and overeating

8. If You Are Overweight or Obese Do not be discouraged Know that a 5-10 percent weight loss has many advantages Physical activity for persons of any weight has many health benefits Have as a goal – slow, steady health improvements rather than rapid weight loss

9. Let’s Stop Gaining Weight The average person gains 20 pounds between the ages of 25-55 –An increase in caloric intake of 0.3 percent is all it takes! Physical activity that exceeds intake by only 2 percent will result in a weight loss of 5 pounds per year

10. Being Active Is Essential To Good Physical and Mental Well-being Working up a sweat kicks your metabolism up a notch Walking and running are good for your head – take time to think Begin by being active at least 30 minutes a day, 5 days a week Aim for 1 hour of activity daily most of the week

11. Before you begin your journey, find out where you are Make note of when you eat and why Keep track of how much you eat Review your records Learn about your options Now what?

12. For the First Week… Attend program (done) Record baseline data (done) Keep a journal Be food portion aware Be more active Think about why – write it down

13. A program to teach you basics about eating, activity, and thought behavior change. You will use a design tool to select the behaviors you’d like to try for the second week. By designing your own approach and making informed decisions, you will greatly increase your chances of success.

14. Mention or display of a trademark, propriety product, or firm in text or graphics does not constitute an endorsement and does not imply approval to the exclusion of other suitable products or firms. Stock images by 123rf.com Janet Tietyen, Ph.D., R.D., L.D. Extension Specialist for Food and Nutrition Associate Professor Department of Nutrition and Food Science School of Human Environmental Sciences May 2008 Copyright ©2012 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.