On Your Way to a Healthy Weight

2

Lose and Win Session 1

Objectives• Understand the benefits of weight loss.

• Determine a healthy weight range.

• Understand the key components of weight loss.

• Review portion sizes.

• Learn everyday ways to move more.

• Discuss the importance of tracking.

• Set realistic and achievable goals.

3

Things to remember

You can succeed!• Small changes really add up.

• Take it one step at a time.

• Setbacks are normal.

• Stay positive.

• Lean on family and friends for support.

• Keep your goals within reach.

• Always remember your motivation.

• Track your progress.

• Celebrate your success along the way.

4

Benefits of weight loss

Why do you want to lose weight? • Avoid health problems.

• Feel better.

• Have more energy.

• Fit in your favorite clothes.

• Play with kids or grandkids.

• Sleep better.

• Decrease medication.

• Live longer.

Achieving and maintaining a healthy weight can lower your risk for type 2 diabetes, heart disease, high blood pressure and

certain types of cancer.

Source: American Heart Association

5

Body Mass Index (BMI) helps you determine a healthy weight

6

Your weight will stay the same when the calories you eat and drink equal the calories you burn.

Weight loss formula

Maintaining Weight

v

energy in = energy out

Source: Centers for Disease Control and Prevention

7

You will lose weight when the calories you eat and drink are less than the calories you burn.

Weight loss formula

Losing Weight

v

energy in < energy out

Source: Centers for Disease Control and Prevention

8

You will gain weight when the calories you eat and drink are greater than the calories you burn.

Weight loss formula

Gaining Weight

v

energy in > energy out

Source: Centers for Disease Control and Prevention

9

Portion size cheat sheet

Deck of cards = 3 ounce serving of meat

Checkbook = 3 ounce serving of fish

Four dice = 1 ounce of cheese

Baseball = 1 serving of fruits or vegetables

Golf ball = 2 Tablespoons of peanut butter

½ Tennis ball = ½ cup of rice or pasta

Medium fist = 1 cup of cereal

10

Everyday ways to move more

• Park your car a block or two away and walk.

• Get off the bus early and walk the rest of the way.

• Walk to a co-worker’s desk instead of using email.

• Take the stairs every chance you get.

• Dance around the house to your favorite tunes.

• Clean the house.

• Walk the dog.

• Play with the kids.

11

Keeping a food journal

Recording what and how much you eat and drink every day can

help you identify areas for improvement and helps you track

your progress.

• Write down everything that you eat and drink.

• Include how much you ate or drank — estimate if you’re unsure.

• Track the calories and fat for each entry.

• Record the time of day that you ate.

• Include thoughts and feelings.

12

Sample food journal

13

Ready. Set goals

Visit health and wellness on www.myuhc.com/hs for 24-hour online

resources and tools that help make it easier to live a healthy life and to

access an online health coach program for weight loss.

Consult with your physician before starting any exercise/diet program.

• Focus on healthy lifestyle changes.

• Set realistic and achievable goals.

• Engage in structured activity on most days of the week.

• Eat fewer calories each day:

• Eat smaller portion sizes

• Eat lower-calorie foods

• Eat high-calorie foods less often

Remember, losing just 10% of your body weight can lower your risk for disease.

Source: American Heart Association