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Section 5: Smart Weight Loss Strategies

Section 5: Smart Weight Loss Strategies. Introduction. When choosing a weight loss plan, BEHAVIOR is the most important thing that needs changing Identify the difference between HUNGER and APPETITE Avoid stress eating. Diet Planning . No diet plan is magical!

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Section 5: Smart Weight Loss Strategies

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  1. Section 5:Smart Weight Loss Strategies

  2. Introduction • When choosing a weight loss plan, BEHAVIOR is the most important thing that needs changing • Identify the difference between HUNGER and APPETITE • Avoid stress eating

  3. Diet Planning • No diet plan is magical! • The most effective plans do not eliminate any foods from your diet.

  4. Calories and Nutrients • To lose weight, one must lower the amount of calories eaten in one day. • By lowering calorie intake by 500, losing 1 lb. per week is possible. • Any diet that guarantees a lose of more than 1 lb. per week may not be effective. • Eating foods you enjoy is still possible, but make wise decisions. • Look at the chart on page 216.

  5. Timing of Meals • It is more effective to eat 4 or 5 tiny meals each day than eating the “normal” 3 large meals each day. • Drink plenty of water. • What should we do about cravings?

  6. Helpful Hints • Everything you eat should be planned ahead of time. • It may seem like it takes up all of your time, but after about 3 weeks, it will seem like a habit. • Once you believe that you eat like a thin person, you will start to become thin. • REWARDS: • Always reward yourself, but NEVER with food.

  7. Behavior Modification • If you begin to stop losing weight or it slows down ask yourself questions. • “What am I doing wrong?” • Only you can control your food behaviors.

  8. Create your own BEHAVIOR MODIFICATION PLAN • To eliminate inappropriate eating cues: • To reduce the cues you can’t eliminate: • To strengthen the cues to appropriate eating and exercise: • To practice the desired eating and exercise behaviors: • To arrange negative consequences to eating: • To arrange positive consequences of appropriate eating and exercise behaviors:

  9. Physical Activity • Weight loss is possible without exercise. • Weight loss is MUCH EASIER with exercise.

  10. Fat Content Experiement • Take out a clean sheet of paper • List #1-#7 down the left side of the sheet • List the right side of the sheet with the following: • 3 slices cheese pizza • McDonald’s Strawberry Milkshake • 15 potato chips • ½ cup peanuts • Wendy’s Triple Cheese Burger • 1 cup 2% milk • Burger King Whopper

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