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WEIGHT MANAGEMENT:ACHIEVING LIFESTYLE CHANGE
Presented by: Megan E. Thompson, RD, LD
Information adapted from “Weight Management”
KRAMES personal action guide
STEPS TO SUCCESS:
Work with Your Doctor
Separate Fact from Fiction
Ditch the Diet Mentality
Learn New Skills Skill #1: Decide Where You Want to Be Skill #2: Make Healthier Food Choices Skill #3: Recognize Emotions & Habits
Breaking Through Barriers Breaking the Cycle
Committing to Change
TALK TO YOUR DOCTOR
If you answer “yes” to any of the following, work with your
doctor to develop a safe weight-loss plan.
Yes No
Do you have diabetes?
Do you have a heart problem?
Are you pregnant or planning to be?
Are you nursing?
Know the truth about nutrition and weight loss.
“SKIPPING MEALS WILL HELP ME LOSE WEIGHT.”
WHEN YOU SKIP MEALS…
You do not provide your body with energyYou get hungry, therefore…
You are more likely to overeat later on!
Instead…Spread your calories throughout the dayEat at least three meals/dayEat breakfastSnacks are okay!
“The faster I lose weight, the better.”
RAPID WEIGHT LOSS IS NOT THE ANSWER
Typically a result of water losses or muscle mass
THESE ARE THINGS YOUR BODY NEEDS To lose fat and achieve long-term weight loss:
Aim to lose ½ pound to 1 pound/week
“THE FEWER CALORIES I EAT, THE BETTER.”
METABOLISM
• Your body acts as if its on a desert island
• No food coming in=• Metabolism slows down to save
energy• The rate at which your body
burns kcals• An average person should not
consume fewer than 1200 calories/day
Too few calories makes it harder to lose weight!
“LOW FAT AND FAT-FREE MEANS LOW-CALORIE.”
TEMPTATION TO OVER-INDULGE
“It’s low-fat!....I can have two…”Even fat-free foods have caloriesSome low-fat and fat free foods have MORE calories
TOO MANY CALORIES=WEIGHT GAIN
***Practice portion control***
“ONCE I LOSE WEIGHT, I CAN GO BACK TO LIVING THE WAY I DID
BEFORE.”
Make realistic changes you can stick to….for life!
WHY “DIETS” DO NOT WORK
The concept of going “on” and “off” a diet
Old eating pattern
+
Old physical activity pattern
=
Not achieving weight loss
DITCH THE DIET MENTALITY
Making lifestyle changes instead of “dieting” means losing weight more slowly…but you’ll be more likely to
keep the weight off…
FOR GOOD!
Learn New Skills
CHOOSE A SKILL TO MASTER
Practice that “skill” until it becomes a habitThis takes time
KEEP AT IT!Choose another challenge or skill to masterContinue to build upon previously established skills
Small changes made one at a time can add up to a lifetime of feeling good!
SKILL #1: DECIDE WHERE YOU WANT TO BE
Choose an overall long-term goalChoose short-term goals What do you need to do to be successful?
Its easy to be motivated at first….
Its hard to stay motivatedAvoid this problem
Set SMART goalsCommit to making change
WRITE IT DOWN & MAKE YOUR LIST VISUAL
“New Habits in My Life”• Examples:• “I will eat breakfast everyday”• “I will not skip meals”• “I will drink at least 64 fluid ounces of water daily”
• Work up to new challenges• “I will try one new fruit or vegetable each week”• “I will consume at least 30 grams of fiber/day”
Repetition will help you to make these habits just a part of your routine.
LIFESTYLE CHANGE
Keep track of the new habits you createRefer to your list often to see how well you’re doingBuild them stronger through repetition
Make these wonderful habits part of your
life forever!
SKILL #2:MAKE HEALTHIER FOOD CHOICES
Food=Energy
SURPRISE…
You need to eat to live!! Excess energy is stored as fat
General rule: 3500 calories=1 pound of fat Simple changes add up to fewer calories
You do not have to starve yourself!
Make lower-calorie choices so you can
Consume less calories without eating less
HOW TO CUT THE CALORIES
Instead of these items… Choose these items:
Whole milk Skim (fat-free) or 1% milk
Regular mayonnaise Reduced-fat mayonnaise/low-fat yogurt
Sour cream 1% or fat-free sour cream/low-fat yogurt
Cream cheese Neufchatel cheese, Greek® cream cheese
Eggs 2 egg whites per egg or ¼ cup egg substitute per egg
Bacon/Breakfast sausage Lean Canadian bacon, lean ham, turkey or chicken
1 lb ground beef ½ lb extra lean ground beef (at least 90% lean) plus one 14-oz can cooked lentils/beans OR 90% lean ground turkey, chicken or pork
French fries Baked potato (with 2 tbsp. plain, non-fat Greek yogurt)
TRIM THE FAT
Fat packs more calories per gram than carbohydrates & protein.FUN FACT: Replace 2 cup of whole milk/day with 2 cups of fat-free
milk. CALORIE SAVINGS/YEAR: 10 pounds!
Read food labels before you buy Take a look around for a lower-fat option
REMEMBER: Fat is a necessary part of your diet Choose healthy fats! Adults should get:
20-35% of kcals from fat (45-65 % of kcals from carbs & 10-35% of kcals from protein)
Refer to RMC dietitians for help!
MAKE REALISTIC CHANGES
If you really like meat & potatoes…
?is this a realistic change?
MAKE HEALTHIER FOOD CHOICES:TIPS
Eat slower 20-Minute Rule
Don’t clean your plate when eating out Get a to-go box right away Split the dessert
3-Gram Rule Choose foods that have 3 or fewer grams of fat for every 100 calories Read food labels
Don’t guilt-trip yourself! It’s okay to indulge occasionally 80/20 Rule
Listen for your Sign (Jill Fleming, RD) https://www.youtube.com/watch?v=3Q6bFMfFPm0
MAKING HEALTHIER FOOD CHOICES:TIPS
Drink plenty of water Good for digestion Helps to make you feel full
Keep a food journal Write down what & how much you eat
Choose high-fiber foods daily Fruits, vegetables & whole grains
Choose lean sources of protein More fish Skinless poultry Consider meatless meals (perhaps one day/week)
SKILL #3: RECOGNIZE EMOTIONS & HABITS Eat to give your body energy,
not because you’re bored, nervous lonely or upset. Before taking another bite, stop & think about:
WHAT YOU EAT Comfort foods are okay at times...practice portion control
WHERE YOU EAT At your desk, in front of the TV, in the car, standing in the kitchen Set strategies to avoid having food in these situations
WHEN YOU EAT Establish an eating pattern (regular meals, healthy snacks at set times) Listen to your body!
HOW YOU EAT Do you inhale your food? Overindulge because you’re not sure when you’ll have it again?
BREAK THROUGH PERSONAL BARRIERS
“I DON’T WANT TO DENY MYSELF.”Then don’t! Portion control 80/20 Rule To-go box
“I LOST WEIGHT BEFORE BUT I GAINED IT RIGHT BACK.”Make this time different! Write down what worked and didn’t work last time. Choose REALISTIC changes that you are willing to stick with.
Feel good about yourself!You are a valuable, worthwhile person,
no matter the size or shape.
“VICIOUS CYLE” Do you eat more because you feel bad about yourself…
…then feel worse as you gain weight? BREAK THE CYCLE! Get support
Physician Counselor Wellness coach Health coach Personal Trainer Dietitian Join a club or fitness center
Make a list of qualities you like about yourself
MAKE YOUR COMMITMENT Fill out a contract for yourself, share your plan and put your plan into
ACTION!My Weight-Management Contract
I, _____________________, set the following specific, measurable, and achievable goals for myself:
1. _________________________________________________________________________________________
2. _________________________________________________________________________________________
3. _________________________________________________________________________________________
I will give myself the following rewards for reaching these goals:______________________________________________________________________________________________________________________________________________________________________________________
I will keep track of my progress in the following ways:
• _________________________________________________________________________________________
• _________________________________________________________________________________________
Signed: ______________________________________________Date: _________________________________
Witness: _____________________________________________ Date:_________________________________
THANK YOU! ENJOY YOUR SUCCESS!
