1 / 16

Support Group Meeting

Support Group Meeting. Saturday 13 December 11.00am - 1.00pm. The Twelve Days of Christmas or How to survive (and enjoy) the festive season!. 7000kcal 2lbs fat 1 day. Overeating at Christmas.

chibale
Download Presentation

Support Group Meeting

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Support Group Meeting Saturday 13 December 11.00am - 1.00pm

  2. The Twelve Days of ChristmasorHow to survive (and enjoy) the festive season!

  3. 7000kcal 2lbs fat 1 day

  4. Overeating at Christmas • Christmas is NOT just one day, nor even twelve days any more – for most of us it starts at the beginning of December or before! • Schedules become busy and unpredicatable • Usually several events, dinners and Christmas do’s to go to • Most of the foods available are high in fat, sugar and calories • There is increased social pressure to eat – “Go on, it’s Christmas!” etc • There is increased stockpiling of potentially tempting foods • There is stress from catering for / accommodating relatives and friends • It’s your holiday too!!

  5. Self Monitoring • Why is it so important? • Awareness – by keeping a complete record, you gain a keen awareness of your calorie intake and expenditure • Accountability – from a complete record of intake and expenditure, you can identify exactly which parts result in weight loss or gain • Behavioural change – by identifying exactly which parts of your intake and expenditure need work, you can bring about behavioural change • Unless you self – monitor at least 75% of the time, • you are unlikely to succeed long term in losing weight!

  6. Self Monitoring Researchers divided study subjects into 2 groups, one of which carried out self-monitoring relating to food intake, fat intake and physical activity. The other group did not self-monitor and served as a comparison. The researchers then measured weight change in the 2 groups across a two-week holiday period (Christmas and New Year). They found that those who self-monitored did much better than those who did not. Daniel S. Kirschenbaum Boutelle KN, Kirschenbaum et al. How can Overweight Weight Controllers Minimize Weight Gain during the High Risk Holiday Season? By Self-Monitoring Very Consistently. Health Psychology 1999; 18: 364-368

  7. Self Monitoring

  8. Planning Holidays need careful planning….!

  9. Planning WHAT do you need to do? HOW will you do it? WHERE will you do it? WHEN will you do it? I want to increase my physical activity I want to do 7600 steps/day next week I will get off the bus one stop early I will park further from the supermarket I will walk for 30 minutes during my lunch break I will walk on a treadmill for 30 minutes At the office / on my way to the office Whilst making shopping trips At the gym Before and after work, at 8am and 6pm At 12pm when my lunch break starts At 7pm on Monday and Wednesday evenings

  10. Planning • Change is difficult – we are creatures of habit and instinct. • Yet we have to overcome our well-established routine to be successful at weight loss. • Planning lays the foundation for change, without which new behaviours will not happen. Planning – Specific : Focused : Detailed If you fail to plan, you plan to fail!

  11. How many calories? Mince Pie (85g) 240 kcal Pringles (14 crisps) 160 kcal Cream Liqueur (35ml) 94 kcal Xmas Pudding (100g) 305 kcal Mulled wine (250ml) 490 kcal Potato Salad (1 tbsp) 140 kcal

  12. How many calories? Mixed nuts (50g) 295 kcal Champagne (125ml) 91 kcal Quiche (1 slice) 430 kcal Pork Pie (100g) 379 kcal Xmas cake (1 slice) 216 kcal Cider (1 pint) 240 kcal

  13. Healthy Christmas tips Don’t go to a party hungry We often eat faster and more when we are hungry- eat breakfast and use your shakes to spoil your appetite. Watch your portion Have a little of what you like but always watch your portions. Go for small portions. Moderation is key. Make a conscious choice to limit high fat items High fat foods can be found in fried foods, cream-based soup, cheese-filled treats, pies, processed meats such as sausages, pastries and scotch eggs.

  14. Healthy Christmas tips Avoid too much alcohol or try other versions of alcohol Limit your consumption or even choose to drive! Avoid creamy drinks which are calorific and try spirits with diet mixers which have fewer calories (e.g. single vodka & diet coke - 50 kcals, double vodka & coke 185 kcals). Drink plenty of water Alcohol can dehydrate your body. Keep topped up with water. Physical activity Take nice brisk walks with your loved ones and enjoy the Christmas holidays whilst burning some calories off.

  15. Any questions?

  16. A very merry Christmas and happy new year from all of us at Healthier Weight!

More Related