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The Magic of Weight Loss
Weight Management Made Simple
Abracadabra Alacazam!
Make me a healthier weight than I am!
Our Discussion
1. Think Positively
2. Environmental Control
3. Eat Right
4. Winning Strategies
Think Positively
• Acknowledge the possibility
– Begin visualizing yourself as a thinner
person with much more healthful eating
habits
– Imagine yourself 5 or 10 years from now
explaining to someone how you lost
weight and kept it off by changing your
lifestyle
– If you can dream it, it can happen
Think Positively
• Avoid negative self-talk
–We very often become our own
worst enemy
– Dieters tend to be perfectionists,
and if they “mess up” one time,
they begin to feel that they are
total failures
Think Positively
• Increase knowledge
– Learn more about healthful foods
and healthful lifestyles
– You will be more likely to
incorporate successful weight
loss behavior into your daily life
Think Positively
• Learn to solve problems
– Overeating does not make a person
less tired or solve a stressful dilemma
– Eating nourishes our bodies
– Food has no control over stress,
money or relationships
Environmental Control
Use the buddy system:
• Exercise
• Meals
• Moral support
• Motivation
Environmental Control
Keep the right foods on hand:
• Fruits
• Vegetables
• Fat-free dairy
• Whole grains
• Beans
Environmental Control
Eliminate or reduce “trouble” foods:
• Chips
• Cookies
• Candy
• High-calorie snacks
• Desserts
Eat Right
Avoid fad diets:
• Rapid loss, rapid return
• Avoid the diet approach
• Adopt a healthful lifestyle
• Use willpower for making the right choices, not going hungry
Eat Right
• Eat only when hungry
• Don’t skip breakfast
• Cue control
• Stay hydrated
• Eat 5-6 small meals
Eat Right
Base your diet on whole grains:
• Brown rice
• Whole wheat
• Oatmeal
• Barley
Eat Right
Eat plenty of vegetables:
• Broccoli
• Carrots
• Celery
• Cauliflower
• Tomatoes
• Lettuce
Eat Right
Eat plenty of fruits:
• Apples
• Bananas
• Oranges
• Grapes
• Melon
• Berries
Eat Right
Use fat-free dairy products:
• Milk
• Sour cream
• Yogurt
• Cheese
Eat Right
Include beans in many of your meals:
• Soups
• Salads
• Pasta dishes
• Chili
Eat Right
Choose fish and lean poultry
Eat Right
Use fats, sugars and oils sparingly:
Winning Strategies
• Be more active• Exercise regularly:
– 5-6 times a week– 30-60 minutes of aerobic
exercise– Resistance exercise
(weights, calisthenics, resistance bands) 2-3 times a week
– Stretching
• Keep an exercise log
Winning Strategies
Goal setting:
• Small, attainable goals
• Long-range goal
Winning Strategies
Understand the math:
• 3,500 excess calories = 1 pound
• Keep food records to enhance awareness
Winning Strategies
Realize the magic is in the individual
Our Discussion
1. Think Positively
2. Environmental Control
3. Eat Right
4. Winning Strategies
Abracadabra Alacazam!
Make me a healthier weight than I am!