Weight Loss Strategies: A New Year, A New Approach. Steven Heaston, PhD, MPH
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1 Weight Loss Strategies: A New Year, A New Approach Moderator: Presenter: Ms. Valerie Kirby Steven Heaston, PhD, MPH
2 Webinar Courtesy Good Morning and thank you for joining us! To listen to the presentation, use the dial in: (877) Code: # We ask that all participants please mute your phone lines either by pressing *6 or the mute button on your phone. Please do not put your phone on hold at any point during the call. Navy and Marine Corps Public Health Center 1
3 Background: Weight gained during the holidays New year resolutions Yo-yo dieting Promises, promises (fad diets, supplements, even surgery) Ready, set, go (Preparation stage of change) 3 essential components for success: What you do: Nutrition Physical activity How you think: Self-talk and motivation Navy and Marine Corps Public Health Center 2
4 Objectives: Identify 6 realistic strategies to achieve energy balance Identify the 3 essential components to achieve permanent healthy weight management Describe how to make 2013 the last year of dieting Navy and Marine Corps Public Health Center 3
5 What You Do: Nutrition Balancing Calories with The Joy of Eating Navy and Marine Corps Public Health Center 4
6 Eat frequent small meals Start with a healthy breakfast Include healthy snacks mid-morning, midafternoon, and evening Can prepare your own meals, use prepackaged meals, order senior s meals, or use meal substitutes Evening snack before bedtime may not be necessary Navy and Marine Corps Public Health Center 5
7 Increase consumption of complex carbs Good nutrition that also supports weight control emphasizes: Making half your plate fruits and vegetables Making at least half your grains whole grains Navy and Marine Corps Public Health Center 6
8 Don t drink your calories Caution: May be hazardous to your weight Sugary soft drinks Eggnog Beer, wine, and liquor Fruit juice, 100% Navy and Marine Corps Public Health Center 7
9 Snack Healthy Avoid high sugar and high fat Include high nutrient and high fiber Navy and Marine Corps Public Health Center 8
10 Decrease or eliminate empty calories Desserts Sodas Candy Packaged foods High fat foods Alcohol Navy and Marine Corps Public Health Center 9
11 Portion control Eating at home Avoid eating in front of a screen Eat from a small plate Look for white space on your plate Eating out Pre-select from the menu Share a meal Take half home for your next meal Stop eating when you begin to feel full Avoid supersizing Avoid buffets Navy and Marine Corps Public Health Center 10
12 What You Do: Physical Activity Essential for Any Weight Control Strategy Benefits of Physical Activity Control your weight Reduce your risk of cardiovascular disease Reduce your risk for type 2 diabetes and metabolic syndrome Reduce your risk of some cancers Strengthen your bones and muscles Improve your mental health and mood Improve your ability to do daily activities and prevent falls, if you're an older adult Increase your chances of living longer Navy and Marine Corps Public Health Center 11
13 Planned Workouts Aerobic activity Strength training Stretching Navy and Marine Corps Public Health Center 12
14 What You Think: Psychological The Real Key to Success Practice Conscious Eating Eat when hungry Know what you re eating Stop eating when comfortable Slow down Find a time to eat favorite foods Focus on eating Select a time and place for eating Frame physical activity in a positive light Navy and Marine Corps Public Health Center 13
15 Avoid Stinkin Thinkin I can never be successful at controlling my weight I ll wait until later to tackle this problem I m not willing to make any big changes in my nutrition or physical activity It hurts to exercise, I don t like to sweat, it s embarrassing to exercise around other people, etc. I don t have time Navy and Marine Corps Public Health Center 14
16 Set a Goal & Make a Plan Specific: Who what where when why Measurable: How much how often Attainable: Seek out knowledge, attitudes, and skills Realistic: What are you willing and able to do? Timely: When will you take action? Navy and Marine Corps Public Health Center 15
17 Conclusion Balance calorie intake Include physical activity Adopt a positive mental outlook Navy and Marine Corps Public Health Center 16
18 RESOURCES: January Toolbox: NMCPHC Weight Management Website: ShipShape/Weight Management e-newsletter: Crews into Shape Navy and Marine Corps Public Health Center 17
19 QUESTIONS? Thank you for participating today! Navy and Marine Corps Public Health Center 18
20 Continuing Education NMCPHC is a designated provider of continuing education contact hours (CECH) in health education by the National Commission for Health Education Credentialing, Inc. This program is designated for Certified Health Education Specialists (CHES) to receive 1 Category 1 CECH but only when viewed during the live webinar. If you are a CHES and you viewed the live webinar, your name and CHES number to: Melissa.cazaux@med.navy.mil If you have viewed the recorded version of the webinar online and would like to request Cat. II CECH, download the certificate for this webinar from the NMCPHC Webinar website, complete it and send it to the NCHEC, Inc. for 1 Cat. II CECH Navy and Marine Corps Public Health Center 19
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