Obesity Management Modules Managing Your Appetite. Pause/play Backward/ Forward

Transcription

1 Obesity Management Modules Managing Your Appetite Pause/play Backward/ Forward Volume

2

3 Key Message There are many reasons that we eat when we are not physically hungry.

4 Printing and/or Writing Make note of the points and tips that could help you manage your appetite

5 Session Topics 1. Common appetite cues 2. Understand your eating habits 3. Tips for managing cues 4. Substitutes for eating

6 Why do we eat? Hunger a physical need for food physical changes in the body Appetite a desire for food associated with eating experiences

7 Why do we eat? ï Hunger occurs only when body needs food below the neck Appetite occurs at anytime above the neck

8 What Affects Your Appetite? Cues can affect what, when and how much you eat You don t notice cues but they are powerful Become aware of your appetite cues

9 Types of Cues Environmental Outside of us In world around us Appeal to our senses Personal Inside us Vary for each of us Tied with situations or events

10 The Magic of Food Styling Food styling is a specialty, not an accident!

11 Food Advertising

12 Tip Don t let ads cue you Be more aware of how advertising affects your appetite

13 Food is Visible and In Reach

14 See Food, Eat Food Study Dr. Brian Wansink s research See through container versus container they couldn t see through Ate 71% more from clear bowl

15 Close versus Far Study 3 candies when six feet away 9 candies when sitting on top of desk

16 Tip Out of sight, out of mind Do not leave food in plain view Cover or put in non-see through container

17 Tip Keep out of reach Make it more difficult to get high calorie foods and easier to grab healthier foods

18 Be Grocery Store Savvy You eat what you buy Stores are designed to make you buy more

19 Tip Resist store cues Go with a list Don t go hungry Buy groceries on-line Use the self-checkout

20 Are your eyes tricking you?

21 Plate Size à Portion Size

22 Glass Size à Portion Size

23 Larger Packages & Servings You eat more from a large package Larger containers make bigger portions seem normal

24 Get More Eat More Get twice the size eat twice the calories 10 from 100 seems small 10 from 20 seems like a lot

25 Tip Manage your portions Re-package bulk items in smaller portions Use smaller bowls and plates Drink out of smaller glasses Eat with smaller utensils

26 Variety à Increased Intake Eat more with more choices buffet! Dr. Barbara Rolls study Taste buds keep getting stimulated

27 Beware of Variety So many new foods to try! It s fun and enjoyable Understand how variety affects your appetite

28 Tip Make variety work for you Buy fewer varieties of the same food item, especially less healthy foods Increase the variety of healthy foods, such as vegetables and fruit At buffets, limit your selected items per trip At restaurants, limit the number of courses

29 Personal Cues Individual Tied to specific situations social events gatherings traditions habits

30 Social Situations Family gatherings Special occasions Office treats Going out with friends

31 Tip Suggest options Less variety of food choices More healthy, lower calorie options Substitute other activities for eating Try other pleasurable treats

32 Habits Develop when we do something in a certain way many times Eating can be tied to certain situations, places or times Are you really hungry or has eating become a habit?

33 Food and Situation Connections

34 Habits à Cravings

35 The Time Factor

36 Tip Identify personal cues Start with increased awareness Identify times, situations and places that may trigger your appetite Be creative and find other options

37 Tip Plan for success Plan your strategy ahead of time Reward your successes Breaking a habit takes: - effort - problem-solving - repetition

38 Tip - Break the connection Check s Walking in the door à à à à Eating Shower

39 Tip Find eating substitutes Image from Yale Rudd Center for Food Policy and Obesity

40 Tip Make a distraction list Make a list of ways to distract yourself from thinking about food and to keep you busy

41 My Eating Substitute List Distraction Relaxation - learn Spanish CD - massage my feet - Sudoku puzzles - do stretches - do a craft - take a quick nap - putter in garden - phone a friend - go for walk - read a joke book - write a poem - meditate

42 Steps Toward Change Become more aware of your appetite cues Try some of the tips Make one change at a time Be patient it takes time and repeated efforts to manage your desire to eat

43 In the next week... Throw out, repackage and rearrange Pay attention to food marketing Use smaller dishes, glasses and utensils Notice when eating seems automatic Start breaking the cue and eating connections Make a list of activities you can substitute for eating and try at least two this week

44 My SMART Goal My goal: To stop snacking while I m watching television in the evening. Specific: How will I do it? Measurable: How will I measure it? Achievable: Is this something I can do? Can I keep doing this? Rewarding: How will I feel rewarded? Time Frame: When I want to achieve this? I will work on a jigsaw puzzle while I watch television. Mark on my calendar each evening that I don t eat while watching television. Yes, because I can still eat a snack but just not when I m watching television. I will plan other activities I can do in the future. I won t be so full when I go to bed and I will feel more in control of my snacking. I will start on Tuesday and do this for one week.

45 Please evaluate this session! We appreciate your time in answering these questions

46 How did you learn about these Online Weight Wise sessions? Click beside your answer and click submit when done. A) From a healthcare provider B) From a family member or friend C) From a poster or brochure D) Other Submit

47 Have you ever attended in-person weight management classes through Alberta Health Services? Click beside your answer and click submit when done. A) Yes B) No Submit

48 Please type in the first 3 digits of your postal code. Click submit when done. Submit

49 Indicate how strongly you agree or disagree with the following statements. Click submit when you're done. The online format was user friendly. It was easy to access the presentation. I liked the online presentation format. This presentation helped me understand the topic. The pacing of this presentation was appropriate. Submit

50 Indicate how strongly you agree or disagree with the following statements. Click 'submit' when you're done. The length of this session was appropriate. I would like to see more online weight management presentations. I would recommend this session to friends or family. This presentation met my expectations. I am motivated to try some of the strategies from this session. Submit

51 Do you feel more prepared to successfully manage your weight since viewing this presentation? Click beside your answer and click submit when done. A) Yes B) No C) I'm not sure Submit

52 BEFORE you viewed this presentation, how would you have rated your knowledge about this presentation s topic? Click submit when done. A) Very low B) Low C) Moderate D) High E) Very high Submit

53 AFTER you viewed this presentation, how would you rate your knowledge about this presentation s topic? Click submit when done. A) Very low B) Low C) Moderate D) High E) Very high Submit

54 What did you like best about this presentation? Type no if no comment. Click submit when done. Submit

55 Were there any problems when using this presentation? Click submit when done. Submit

56 What would improve the experience with this online presentation? Type no if no comment. Click submit when done. Submit

57 Last question: Indicate how strongly you agree or disagree with the following statements. Click 'submit' when done. This session helped me identify ways to deal with appetite. I am better prepared to manage my appetite. Submit Thank You!

58 Weight Wise Sessions Getting Started: Planning for Success Benefits & Challenges Skills for Weight Management Success Finding Balance: Calories & Diets Tops 5 Calorie Culprits & Tips for Reducing Calories Managing Hunger & Appetite: Managing Hunger Controlling Your Appetite Moving Matters: How does moving matter? Help me get moving! I m ready! More on Nutrition: Transform your Eating for Weight Loss Meal planning Tips and Label Reading Eating Out and Special Occasions