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Section 5: Smart Weight Loss Strategies

Discover the essential components of successful weight loss in this guide. Understand the critical role of behavioral changes, distinguishing between hunger and appetite, and avoiding stress eating. Learn to create a balanced diet plan that allows for enjoyable foods without deprivation. By reducing daily calorie intake and incorporating meal timing strategies, such as smaller, frequent meals, you can achieve steady weight loss. Supplement these dietary changes with planned physical activity and positive self-rewards that don't involve food for long-term success.

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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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