Diet and Fitness Plan for Guaranteed Weight Loss and a Healthy Lifestyle. Facilitator Guide

Transcription

1 Diet and Fitness Plan for Guaranteed Weight Loss and a Healthy Lifestyle Facilitator Guide

2 Table of Contents (Point out that this is the table of contents for easy location of content) Overview 3 Introductory Activity Module 1: Mindset...5 Content...6 Web Diagram Reflection...8 Module 2: Goal Setting...9 Content..10 Weight Goal Discovery.11 Advice Columnist...12 Module 3: Diet...13 Content Diet Discovery...17 Case Study...18 Module 4: Exercise...19 Content Exercise Discovery Multiple Choice Questions Module 5: Documentation...29 Content Infographic Trivia Game Wrap-up Activity...34 Feedback References...37 Materials: 1. Laptop with HDMI cable wire 2. Projector 3. Online stopwatch (optional use for activities and assessments) 4. Participant Guides 5. Tables with six chairs facing the front of the room 6. Pencils and pens Directions: 1. Set up the laptop and projector before participants arrive in the room 2. Pass out the binders and utensils to the participants and ask them to write down their names. 3. Read the title of the workshop and welcome the participants 2

3 Overview (1-2 minutes) (Introduce the topic to the participants. Read the overview and the quote.) If you ve struggled to lose weight, you are not alone. The process of losing weight takes a lot of time, self-discipline and requires a deeper understanding of diet and exercise. The diet and fitness plan is made up of five steps. These steps are completed consecutively in order to formulate a successful plan. Step 1: Mindset Step 2: Goal Setting Step 3: Diet Step 4: Exercise Step 5: Documentation 3

4 Introduction (5 minutes) (Give the participants a chance to introduce themselves (name and occupation) then give them time to answer the following questions individually. Ask for volunteers to share their answers) Directions: Answer the following writing prompts. Why do you want to lose weight? - Ipsum Describe your past attempts to lose weight. What do you think you were you doing wrong? What were you doing right? 4

5 Step 1 MINDSET Introduce the first step Share the outcome (shifting the mindset) Read the inspirational quote "Shifting your mindset about how to lose weight is the biggest factor in losing weight. We can't shift our weight from the outside without realizing the correct inner resolve and intention." (NYC-based therapist Kathryn Smerling) 5

6 Step 1: Mindset (15 minutes) (Teach the content and give the participants time to ask questions at the end of the instruction) For the diet/fitness plan to work, you need to have the right mindset. Self-discipline o Our destiny changes with our thoughts; we shall become what we wish to become, do what we wish to do, when our habitual thoughts correspond with our desires. Orison Swett Marden o Get clear about what it is you want to accomplish and evaluate why you want to accomplish this goal. o Eliminate all distractions and prioritize your highest value tasks and activities. o Track your progress and keep yourself accountable. Patience o The key to everything is patience. You get the chicken by hatching the egg, not by smashing it open. Arnold Glasow, American humorist o Take the time to think and plan. o Endure the ups and downs of dieting. o Establish a sound and practical exercise regimen that you can adhere to weekly. Consistency o In essence, if we want to direct our lives, we must take control of our consistent actions. It s not what we do once in a while that shapes our lives, but what we do consistently. Tony Robbins o Make a conscious decision to remain consistent. Command your subconscious mind to act now, not later. o Revise your concept of time. The only time you have is right now, so keep your point of power in the present moment. o Remember that feelings and thoughts are temporary and subjective. Don t let temporary illusions of insecurity derail you from your plan. 6

7 Step 1: Web Diagram (7 minutes) (Read the directions, give the participants time to complete the activity individually then ask for two volunteers to share their responses) 1. In the middle circle, come up with your own title for your diet/fitness plan. 2. In the three outer circles, define self-discipline, patience and consistency in your own words. 7

8 Step 1: Reflection (7 minutes) (Read the prompt, allow participants to complete it individually then ask for two volunteers to share their responses) Please answer the following reflection prompt. Now that you have learned about the elements required to shift your mindset, I want you to explain WHY it is important for you to shift your mindset and HOW you will maintain your new mindset. 8

9 Step 2 GOAL SETTING Introduce the second step Share the outcome (Setting a weight goal) Read the inspirational quote "A dream written down with a date becomes a goal. A goal broken down into steps becomes a plan. A plan backed by action makes your dreams come true. -Unknown 9

10 Step 2: Goal Setting (10 minutes) (Teach the content and give the participants time to ask questions at the end of the instruction) What is Body Mass Index (BMI)? o Body Mass Index is a way to help you figure out if you are at a healthy weight for your height. o For most adults, the BMI is a good way to get an idea of healthy weight ranges. o Doctors and nurses often use BMI to help find out if a person might have a weight problem. BMI gives a good estimate of total body fat for most people, but it doesn t work well for everybody. For example, bodybuilders or other very muscular people can have a high BMI because of their muscle mass, even though they re not necessarily overweight. The BMI can also underestimate body fat in people who have lost muscle mass, such as some older people. 10

11 Step 2: Weight Goal Discovery (10 minutes) (Read the directions, allow participants to complete the activity individually, walk around the room and answer any questions) Please complete the following three tasks: Use the BMI chart to establish your current BMI and determine if you are overweight or obese. BMI Circle one: Overweight / Obese Use the BMI chart to set a weight goal and write down how many pounds they need to lose to be normal weight. Current Weight Weight Goal Number of pounds to lose Take a set of before pictures of each other. 11

12 Step 2: Advice Columnist (5 minutes) (Read the prompt, allow participants to complete it in pairs, then ask for one volunteer to share their responses) Directions: Read the prompt and complete the table. Five people need your advice on how many pounds they need to lose to achieve normal weight. Using their height and current weight, you will use the BMI Chart to determine if they are overweight or obese. Then you will give them advice on what their weight goal should be to be normal and how many pounds they need to lose. Name Height Current Weight Weight Goal # of Pounds to Lose Sara lbs Adam lbs Jake lbs Diana lbs Sam lbs 12

13 Step 3 DIET Introduce the third step Share the outcome (determine calorie intake, explore healthy food and fasting) Read the inspirational quote "Eat for the body you want, not for the body you have. -Unknown 13

14 Step 3: Diet (20 minutes) (Teach the content and give the participants time to ask questions at the end of the instruction) What are calories? o A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity. o Calories are essential for human health. The key is consuming the right amount from the right food. o Everyone requires different amounts of energy each day, depending on age, sex, size, and activity level. o The number of calories is usually found on the nutrition facts label on foods. 1. This will tell you the size of a single serving and the total number of servings per container (package). 2. Pay attention to the calories per serving and how many servings you re really consuming if you eat the whole package. If you double the servings you eat, you double the calories and nutrients. 3. Limit these nutrients. 4. Get enough of these nutrients. 5. The % daily value (DV) tells you the percentage of each nutrient in a single serving. If you want to consume less of a nutrient, choose foods with a lower % DV. If you want to consume more of a nutrient, choose foods with a higher % 14

15 What are nutrient-dense foods? o There is only a limited amount of food you can eat in a single day. o In order to maximize the amount of nutrients you take in, it makes sense to spend your "calorie budget" wisely. o The best way to do that is to simply eat the foods that carry the greatest amount and variety of nutrients. o Reduce sugar, salty food, fried food, and white carbs. These are examples of nutrient dense foods: 15

16 What is Intermittent Fasting? o Intermittent fasting is a type of scheduled eating plan where you adjust your normal daily eating period to an hours-long window of time. o It requires you to fast from food 18 hours from 6pm to 12pm and eat twice a day between 12pm and 6pm, preferably at 12pm and 5pm. o Therefore, you would divvy up your calorie intake between those two meals and make sure to drink lots of water and fluids when you fast. o Benefits: a. Increases your energy by burning stored fat. b. Reduces overeating c. Reduces the risk of chronic disease. d. Decreases inflammation e. Decreases weight gain and metabolic disease risk. 16

17 Step 3: Diet Discovery (7 minutes) (Go over the tasks and ask participants to complete them individually. Walk around the room and answer any questions. No sharing of responses) Please complete the following tasks: Use your phone to go to the online calorie calculator. Plug in your age, gender, weight, height, then select the activity level you will undertake: Daily calorie budget to lose 1 pound/week Activity level based on calorie budget Divvy up your calorie budget for the day between the two meals: First Meal calories Second Meal calories Establish the times you will eat and the times you will fast from food. Between what hours of the day will you eat Between what hours of the day will you fast from food List some of the nutrient-dense food you can commit to eating: List some of the food you will stop eating:

18 Step 3: Case Study (7 minutes) (Read the prompt and ask participants to pair up with a different person to answer the questions. Ask a pair to share their responses) Read the following case study and answer the questions below. Scenario: You happen to come across an old friend at the mall and she tells you she s been struggling with her weight. She s 29 years old, 5 feet tall, 150 pounds and exercises two days a week. Her doctor told her she needs to lose 25 pounds in order to be at a normal, healthy weight. She doesn t know how to control her diet, however, and asks for your help. Please answer the following questions: What should be her daily calorie intake if she wants to lose 1 pound a week? How should she divvy up her calorie budget between the two meals? How many hours should she fast? Between what hours of the day should she eat? What kinds of food should she eat? Give examples. What kinds of food should she avoid? Give examples. 18

19 Step 4 EXERCISE Introduce the fourth step Share the outcome (establish weekly activity level) Read the inspirational quote "Exercise is like telling your body--you re gonna hate me for this, but you ll thank me later. -Unknown 19

20 Step 4: Exercise (15 minutes) (Teach the content and give the participants time to ask questions at the end of the instruction) What is exercise? o Exercise is also known as physical activity. o It is any movement that works your body at a greater intensity than your usual level of daily activity. o Exercise raises your heart rate and works your muscles and is most commonly undertaken to burn calories and achieve the aim of weight loss and physical fitness. o The best time to exercise is during a fasted state, usually in the morning before any food is consumed. How to find a suitable exercise for your body? o Start gently and slowly then increase the intensity and length of time that you exercise for. o Your aim is to start burning calories each exercise session and gradually increase your activity levels over time to burn over 300 calories. o Choose a type of exercise that you will enjoy and based on your available resources, that way you are more likely to continue doing it on a regular basis. 20

21 21

22 22

23 Number of Calories burned differ based on the person s current body weight Exercise & Calories Burned per Hour 130 lbs 155 lbs 180 lbs 205 lbs Aerobics, general Aerobics, high impact Aerobics, low impact Aerobics, step aerobics Basketball game, competitive Basketball, playing, non game Basketball, shooting baskets Bowling Boxing, punching bag Cycling, <10mph, leisure bicycling Cycling, >20mph, racing Cycling, mph, light Cycling, mph, moderate Cycling, mph, vigorous Cycling, 16-19mph, very fast, racing Football or baseball, playing catch Football, competitive

24 Football, touch, flag, general Jumping rope, fast Jumping rope, moderate Jumping rope, slow Rock climbing, ascending rock Rock climbing, mountain climbing Roller skating Rowing machine, light Rowing machine, moderate Rowing machine, very vigorous Rowing machine, vigorous Running, 5 mph (12 minute mile) Running, 5.2 mph (11.5 minute mile) Running, 6 mph (10 min mile) Running, 6.7 mph (9 min mile) Running, 7 mph (8.5 min mile) Running, 7.5mph (8 min mile) Running, 8 mph (7.5 min mile) Running, 8.6 mph (7 min mile)

25 Running, 9 mph (6.5 min mile) Running, 10 mph (6 min mile) Running, 10.9 mph (5.5 min mile) Running, general Running, stairs, up Soccer, competitive Soccer, playing Stationary cycling, moderate Stationary cycling, very light Stationary cycling, very vigorous Stationary cycling, vigorous Stretching, hatha yoga Swimming backstroke Swimming breaststroke Swimming butterfly Swimming laps, freestyle, fast Swimming laps, freestyle, slow Swimming leisurely, not laps Swimming, treading water, fast

26 Swimming, treading water, moderate Tennis playing Volleyball playing Volleyball, beach Walking 2.0 mph, slow Walking 2.5 mph Walking 3.0 mph, moderate Walking 3.5 mph, brisk pace Walking 3.5 mph, uphill Walking 4.0 mph, very brisk Walking 4.5 mph Walking 5.0 mph Walking, under 2.0 mph, very slow Water aerobics Weight lifting, light workout

27 Step 4: Exercise Discovery (7 minutes) (Go over tasks and ask participants to complete them individually. No sharing of responses) Please complete the following tasks: Revisit your activity level from the diet discovery activity. Write it down below: Activity level based on calorie budget Days of the week you will exercise List five types of exercises that you can do to help you burn calories or more each session

28 Step 4: Multiple Choice Questions (7 minutes) (Read the questions and ask the participants to answer them individually. Go over the questions and answers as a group) Please select the right answer: 1. To determine weekly activity level, you must base it on: a. The weather b. Your daily calorie intake c. The workout machines d. Your mood for the week 2. What is exercise and when is a good time to exercise? a. The act of designing instruction at night b. The act of using your rights to defend your case in court c. Any movement that works your body at a greater intensity than your usual level of daily activity. Best time to exercise is during fasted state. d. A performance on a stage that requires actors, props and lighting. 3. What are the benefits of exercise? a. Raises heart rate b. Works the muscles c. Burns calories to achieve weight loss and physical fitness d. All of the above 4. What is the best way to exercise? a. Start gently and slowly then increase the intensity and length of time that you exercise for b. Push yourself hard in the beginning c. Choose an exercise you enjoy doing d. Both a and c 5. How many calories should you begin to burn in each session? a b c d Answers: 1. B 2. C 3. D 4. D 5. B 28

29 Step 5 DOCUMENTATION Introduce the fifth step Share the outcome (how and when to document progress) Read the inspirational quote "You gotta do this for you. This is for you. This isn t about anybody. Live for you. Honor you. Never lose sight of that. Brittany Josephina 29

30 Step 5: Documentation (10 minutes) (Teach the content and give the participants time to ask questions at the end of the instruction) What is documentation and why do you need to do it? Documentation is material that provides official information or evidence that serves as a record. By documenting your progress on a daily basis, you will witness how your weight fluctuates and be able to set your weekly weight loss goal. What do you need to document your progress? Calendar Digital Scale 1. Hang your calendar where it s easily accessible. Make sure the scale is placed near it. 2. Weigh yourself in the morning and at night and record those numbers on the calendar everyday. Make sure to include the whole number with decimals. 3. Record your exercise for the day on the calendar. You may include the calories you burned. 4. Set a weekly goal on Saturday. Begin with your current weight and subtract one pound every Saturday. Your final weight is the one you take at night. 30

31 (Use this as an example to explain the documentation process. Sunday marks the first day of the week and Saturday marks the last day. The red number on Saturday is the weight goal / Weight in the morning and at night 250 C - Number of calories burned during exercise Weight goal 31

32 Step 5: Infographic (7 minutes) (Read the prompt and allow the participants to complete it individually. Ask one participant to share their infographic) Please complete the following activity: Draw an infographic that will include graphic visual representation of the information you learned about documenting your progress. It should be simple, understandable and depict how you will personalize your documentation. 32

33 Step 5: Trivia Game (7 minutes) (Read the directions, ask the participants to pair up with a different person and ask each pair to share on of their responses when the time is up) Directions: Based on the information you learned, create five questions (and answers) that could potentially be used in a review game. 1. Question: a. Answer: 2. Question: a. Answer: 3. Question: a. Answer: 4. Question: a. Answer: 5. Question: a. Answer: 33

34 Wrap-up (7 minutes) (Let the participants know the workshop has reached the end. Ask them to complete the wrap-up activity. No sharing of responses) Directions: Pull together your results and create your personalized diet and fitness plan. Diet/Fitness plan title: What three things will you practice to shift your mentality? What is your current weight? What is your BMI? What is your weight goal? How many pounds do you need to lose? What is your daily calorie budget to lose 1 pound a week? How many times a day do you need to eat? How many hours do you need to fast? List three examples of food you will eat List three examples of food you will avoid How many days a week will you exercise? What days of the week will you exercise? List three example of exercises you will perform How will you document your progress? When will you begin your diet and fitness Plan? 34

35 Your Feedback is Valuable! (2 minutes) (Ask the participants to complete the survey so you can improve the intervention) 35

36 Your Feedback is Valuable! 36

37 References (Encourage the participants to refer to the articles if they want to learn more) o o o o o o o o