1. Weight Loss 101 A’nna Sewall, B.S., Doctoral student, NASM-CPT, Dietetic Intern

2. Focus on the Big Picture

3. Calories Count but you don’t need to count calories  Need to create a calorie deficit  Burn > Intake  Focus on eating patterns rather than calories

4. Where to Start

6. Lean Protein

7. Veggies!  Make at least ½ of your plate non-starchy vegetables  Always add vegetables  Provide micronutrients necessary for metabolism & health  Good source of fiber & water

8. Go for whole grains  Make at least ½ of your grains whole grains

9. Make sugar a treat  Sugar causes inflammation  Makes you hungry  Promotes weight gain  Eat treats sparingly  Sugar is hidden…  Ketchup/BBQ sauce  Yogurt  Salad dressings  Instant oatmeal  Dried fruit  Frozen meals  Fruit juice  Cereals  Granola/bars  Pasta sauce  Canned fruit

12. Make your plate great!

14. Move Your Body  Take the stairs  Park farther away in the parking lot  Go for walks on your lunch break  Every hour walk/move for at least 10 minutes