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The Path to Lifelong Fitness!

Why diets don’t work in the long run,

and what you can do about it!

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Agenda

• Why Diets Don’t Work!• Proper Nutrition & Exercise Revealed!• Demonstrations

• Exercise examples• Enrollment/weigh-in procedure

• Your Privacy• Getting Paid for Success• Program Cost• How you get started!

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63% Retention

Q1

56% Retention

Q2

47% Retention

Q3

44% Retention

Q4

Kickoff

Weight Loss Success with incentaHEALTH

incentaHEALTH performance data across multiple worksitesSOURCE:

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Does This Seem Familiar?

• How many of you have been on a diet?• How many of you have lost weight on a

diet?• How many of you kept the weight off for

more than 2 years?

• You’re not alone…95% of “dieters” return to their original weight (or worse!) within 2 years of starting a diet!

• Why does this happen?

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How Did We Get Here?• In 1907…(100 years ago)

– Walking 40 miles for water! (every week!)

– 8% of U.S. homes had a phone– 8,000 cars in U.S.– Active lifestyle at work (physical labor)– Active lifestyle at home (playing,

cooking, etc.)– Smaller portions– Unprocessed foods

• In 2007…– Drive to work– Park close to the door– Elevator to the office– Sit while working– Sit while at home (TV, Internet, etc.)– Expanding portions– Highly processed foods

• A lot has changed in 100 years…including our bodies!

The human body was designed to walk, run or stop; it wasn't built for coasting.

— Cullen Hightower

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Three Stages

= Weight Gain

= Weight Loss

WeightManagement=

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How much should I weigh?

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How Much Will I Lose?

• 1 to 2 pounds a week is your goal• One pound of fat = 3,500 calories• (7 days a week) x (500 cal. deficit)

= 3,500 calorie deficit per week = 1 pound of weight loss per week

• (1 pound) x (52 weeks) = 52 pounds lost in a year!

• Create a 500 calorie deficit per day• How to create a 500 calorie deficit?

• Eat less (250 calories less)• Move more (250 calories more…*plus secret weapon!)

• Losing weight faster than this is difficult, dangerous and unsustainable.

• Don’t become a statistic! (“95% return to original weight…”)

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Lifelong Fitness

24/7 OnlineHealth Guide

Online Journal

Cash Incentives

Access to Advisors Phone, Email & In Person

Customized Email Coaching

4,400 meal plans300 exercises500 health articles

Power of the Workplace Automated

Measurements

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Success Rewards!

• After each quarterly weigh in, the system will automatically calculate how much weight you have lost

At the end of each Quarter…

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Quarterly Reward Structure

1 - 1.9% $15.00

2 - 2.9% $21.00

3 - 3.9% $30.00

4 - 4.9% $36.00

5 - 6.9% $45.00

7 - 9.9% $51.00

10 - 14.9% $60.00

15 - 19.9% $75.00

20 - 29.9% $90.00

30 - >% $150.00

Percentage Weight Loss Reward!

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3

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A year long program!

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2

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4

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Four Quarters to Sustainable weight Management

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A Day-by-Day Approach

We take the principles of healthy eating and daily physical activity… and deliver it in easy-to-follow

daily emails.

USDA Guidelines

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It’s More Than Looks!

•Stroke •Sleep apnea •Type 2 Diabetes •Respiratory problems •High blood pressure •High cholesterol levels •Coronary heart disease •Congestive heart failure •Angina pectoris •Asthma•Gallbladder disease •Bladder control problems •Cancer•Poor female reproductive health •Musculoskeletal disorders •Gout•Osteoarthritis

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Before (157 pounds) After (and 21 pounds leaner!)

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Natalie’s Eating PatternsBEFORE incentaHEALTH AFTER incentaHEALTH

Breakfast

Mid-Morning

Lunch

Mid-Afternoon

Dinner

Evening

Chicken sandwich, fries, milk & dessert

Soda, Chips or pretzels

Fast food or frozen pizza

Ice cream, chips, cookies

Whole grain cereal w/ skim milk & fruit OR egg white burrito with veggies & LF cheese

Apple & string cheese

Turkey sandwich on whole grain bread, soup or salad on side

Yogurt OR whole grain crackers with LF cheese

Small lean protein, brown rice, skim milk, veggies

Rice cakes OR nuts OR sugar free fudgesicle

“Energy levels are definitely better, I used to get tired at certain times of the day. I don’t have that happen anymore since starting the program.”

Step aerobics 2 times a week; weight lifting 2-3 times per week and walking at lunch time 2-3 times per week.

In h

er word

s

Egg McMuffin

Chips or Popcorn

Typical Exerc

ise

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Before (172 Pounds) 11 Months Later (and 20 pounds leaner!)

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NUTRITION

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Proper Nutrition Revealed!

I’m not going to teach you how to diet…

…I’m going to show you HOW TO EAT!

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Myth vs. FactNUTRITION

•MYTH: Eating right means three “square meals” a day.

•FACT: Eating 6 nutritious meals a day is a better way to feed yourself.

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Myth vs. FactNUTRITION

•MYTH: To lose weight, you need to severely limit your food intake.

•FACT: If you cut back too far, your body starts “hoarding” fat to keep you from starving!

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Myth vs. FactNUTRITION

•MYTH: You have to count every calorie you eat.

•FACT: You should count portions, not calories.

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Portions are Too Big in the U.S.

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Portions Through The Years

“The Portion Teller: Smartsize Your Way to Permanent Weight Loss” by Lisa Young

SOURCE:

0

10

20

30

40

50

60

70

Oun

ces

1973 1976 1978 1983 1988 2003

Soft Drink Sizes

Smallest Size

Biggest Size

64 ounces =

½ gallon =

800 calories!

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Portion Distortion!

1,244

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Counting Calories

• There is a target calorie level for everyone

• Based on:– Age– Gender– Activity Level

• The USDA has a set of tools at MyPyramid.gov

• Unfortunately, it’s usually very hardto count calories

• We have a better way…

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Portion Sizes

• Use your palm as a guide for a serving of poultry, fish and meat (the proteins)

• Use your fist as a guide for a serving of potato, pasta, rice, etc. (the carbs and starches)

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A Typical Meal

Proteins(Chicken, turkey, fish,

lean meats, cottage cheese, egg whites and substitutes)

Quality Carbs(Potato, brown rice, oatmeal, barley, pasta, sweet potatoes

& yams, yogurt, fruit, whole-wheat bread)

Vegetables(spinach, broccoli, tomatoes, carrots, lettuce, cauliflower,celery, cucumbers, greenbeans, squash, asparagus,

cabbage, mushrooms, etc.)

Vegetables(spinach, broccoli, tomatoes, carrots, lettuce, cauliflower,celery, cucumbers, greenbeans, squash, asparagus,

cabbage, mushrooms, etc.)

Healthy Fats

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Before…1,445 Calories!

861 Calories

330 Calories

91 Calories

163 Calories

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After…785 Calories

You’re still eating the foods you like, only now

you’re eating the right sized

portion! This saved 660 calories!

430 Calories

23 Calories

150 Calories

181 Calories

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Around the Clock

Don’t forget your water!

Try for 8-10 glasses a day!

• Focus on eating 5-6 smaller meals spread throughout the day

• Successful Weight Loss Maintainers:– Ate an average of

5 meals per day– 78% eat breakfast

daily

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Consistent Energy

• Eating smaller portions, more frequently stabilizes your energy and hunger levels throughout the day

Lunch Dinner

Energ

y L

evel

2-3 Meals Per Day

Breakfast Lunch

5-6 Meals Per Day

Mid Mid Dinner

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Eat the Right Foods

• FOODS TO BE LIMITED– Sugar– Highly processed foods– Saturated fats– Trans-fats– Alcohol– Salt

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6 Days a Week

• Follow the program 6 days a week• “Treat Yourself” day each week

• If you have a craving for something, go ahead and enjoy it on this day

• One day (the 7th day) is crucial– It makes the program

more realistic and sustainable

• Over time, the “Treat Yourself” day will become less important

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EXERCISE

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5 pounds of muscle…(*the secret weapon!)

• 5 pounds of muscle burns 250 calories each day!

• That’s 1,750 calories a week!

• That’s exactly 1 pound of weight loss every 2 weeks (3,500 calories)

• 2 pounds a month! 26 pounds a year! And so on!

• REMEMBER: Fat just sits there. Muscle acts as a furnace and continually burns calories (energy)!

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Myth vs. FactEXERCISE

•MYTH: If you exercise, it doesn’t matter what you eat.

•FACT: If you exercise, it matters even more what you eat.

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Myth vs. FactEXERCISE

•MYTH: I have to kill myself in the gym to get results.

•FACT: Even exercise at a moderate level (breathing slightly harder than at rest) will increase your metabolism, build strength, and leave you feeling energized!

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3 Levels of Exercise

Exercise LevelDescription

Combines cardio with strength training.Programs for home or gym exercise.

4 days of exercise each week. 2 days of cardio and 2 days of

strength training. Mostly walking and simple exercises.

5 days of exercise each week. 3 days of cardio and 2 days of

strength training.This program brings more rigor and intensity to the

program, yielding more dramatic results.

6 days of exercise each week. 3 days of cardio and 3 days of

strength training.Most aggressive program. Designed for

employees that want the most dramatic results in the shortest amount of time.

Foundation*

Intermediate*

Advanced*

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Other Benefits

• You will have more energy!• Your clothes will fit differently!• You will sleep better!• You will crave healthier foods (foods

that fuel the body!)• Even when you are sitting at your

desk, your body will be burning more calories!

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DEMONSTRATIONS

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Exercise Ideas

• Strength Training• Form• Intensity (1 to 10)• Resistance• Reps• Tempo

– “Healthy body”– “I am building a healthy body”

• Equipment– No equipment– Resistance Bands– Gym equipment

• Cardio– Examples– Having a conversation?

• When is the best time to exercise?

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Electronic Support System

•Daily Email Coaching:

–Motivation–Exercise schedule–Nutrition/Meal plan–Customized based on individual profile

•Interactive Guide:–Meal ideas/recipes–Food facts and ‘Ask the Dietitian’–Animated exercise explanations–Components of a workout–Discussion forums with other participants!

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CustomizedDAILY

Coaching

Personalized Each email is customized with

the employer’s logo and participant’s name.

Creative Tips Every day a new tip is presented

with practical advice on how to succeed!

Interactive Prompts Participants are prompted to interact with

the incentaHEALTH online tools and Fitness Advisors.

Exercise InstructionDetailed video instructions

are provided for every exercise. Full routines are

provided for both home and gym workouts.

How to Eat! Creative meal ideas and

recipes are provided each day…covering home, office

and restaurant eating!

Online Health Guide Participants can click through

the email to connect to our world-class online health guide

for even more information about eating and exercise!

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Customized GRADUATE

Coaching

Personalized Each email is customized with

the employer’s logo and participant’s name.

Creative Weekly Tips Every week a new tip is presented

with practical advice on how to succeed!

Exercise InstructionWeekly exercise instructions

based on either home or gym program.

Online Health Guide Participants can click through

the email to connect to our world-class online health guide

for even more information about eating and exercise!

Recipe of the WeekCreative healthy recipes are

provided each week!

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Online Enrollment

http://nm.incentaHEALTH.com

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Enrollment

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Enrollment

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Enrollment

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Barriers Assessment

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Success Strategy #21 Todd says:“I don’t have time to cook, so we buy a lot of fast food.”

Prepare 10 on-the-go snacks every Sunday. Buy a bag of apples and a 10 pack of string cheese. Bring these to work on Monday morning and you are set for the week with a mid-morning and a mid-afternoon snack each day!

•Each week, a different coping strategy is presented.•Once all the coping strategies have been presented, the next barrier is displayed and then same process is followed.

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Motivation Assessment

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Payment Info

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Weighing In

176.4

CURRENT WEIGHT

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Track Your Progress

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Progress ReportProgress Report

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Weekly Tracking

• Weekly reminder to update you 60 Second Journal

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My Journal

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Online Journals

Journal Summary

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Your Privacy is Protected

• Your weight and health data is personal information…incentaHEALTH was designed to keep your information private.

• All enrollments and weigh ins are performed in private…no one else sees what you are doing.

• All information is encrypted and stored in a secure datacenter at incentaHEALTH.

• You (the participant) are the only one who sees your personal information.

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Program Cost

• Pay just $9.95/month• That’s just a little over $100/yr! vs.

$600/yr. with Weight Watchers at workYOU GET…• Daily email coaching• 24/7 access to the Online Health Guide

(additional recipes, exercise demonstrations, discussion groups, etc.)

• Unlimited phone and email support from incentaHEALTH Fitness Advisors

• Incentives when you lose weight!!

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Group Competition

• Pick a group of 4-10 participants– Name your group and weigh in by May

31st

• Examples:» Shape Shifters» Absolutely FLABuless» Cruisin’ for a losin’» Defeat De-Fat

– Quarterly payout of $50 per team member with the highest cumulative weight loss percentage!

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Program Opt Out

• If you decide to opt out of the program:

•You can do so on a Quarterly basis•You must contact incentaHEALTH by

the 25th day of the last month prior to the next quarter to avoid subsequent charges.

•Contact us via email or phone

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What’s Next?

• Go to the web site and read all the program details. Choose your workout plan.

• Enrollment starts NOW! • Weigh Ins Begin Next week (April 30 – May 4)

• Station located:– Downtown – outside the Health Clinic at E2B– Franklin – inside the Health Clinic

– Daily Online Coaching starts May 7th • You will receive customized emails 7 days a week

• 1st Quarterly Check Up Occurs in July• Satisfaction Survey at end of 90 days via email• Repeat the Process every 3 Months

• Keep on Getting Healthy!

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For More Info

• http://nm.incentahealth.com

• Information on everything covered today is available in greater detail at the above web address.

• 24 hours a day, 7 days a week!

• Pick up a free address bookmark after the session.

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Congratulations!

• Congratulations on taking the first step!

• This program is all about decisions…you have made your first one by deciding to come to this session.

• Over the next 12 months there will be many more decisions to make. Try to make the right decisions.

• Your next step is to study the web site to learn about the program!

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Sources

1. Center for Disease Control (CDC) Advance Data Report #330, September 6, 2002

2. “Obesity: Obesity Trends and Genes”, Charles R. Attwood, M.D., F.A.A.P.3. “National Health and Nutrition Examination Survey (NHANES)”, October 9 2002 Journal of

the American Medical Association4. “The Relationship Between National Heart, Lung, and Blood Institute Weight Guidelines and

Concurrent Medical Costs in a Manufacturing Population” January/February 2003, Vol. 17, No. 3, American Journal of Health Promotion

5. Mercer Human Resource Consulting Report, December 10, 20026. “Is Fat the Next Tobacco?’ Fortune, February 3, 20037. “The Perfect Diet”, Newsweek, January 20, 20038. “Excess Weight Linked to 90,000 US Cancer Deaths Annually”, American Cancer Society

Research Report, April 23, 20039. Margaret L. Watkins, Sonja A. Rasmussen, Margaret A. Honein, Lorenzo D. Botto, and

Cynthia A. Moore “Maternal Obesity and Risk for Birth Defects” Pediatrics 2003; 111: 1152-1158.

10. CCH, Inc. 12th Annual Unscheduled Absence Survey, 200211. The Surgeon General's call to action to prevent and decrease overweight and obesity /

Office of Disease Prevention and Health Promotion; Centers for Disease Control and Prevention, National Institutes of Health. - - Rockville, MD : U.S. Dept. of Health and Human Services, Public Health Service, Office of the Surgeon General ; Washington, D.C.

12. American Obesity Association/The Lewin Group. Costs of Obesity. September 13, 2000. 13. “The Impact of a Worksite Health Promotion Program on Short-Term Disability Usage”, The

Journal of Occupational and Environmental Medicine, Volume 43(1), pp 25-29, January 200114. “Weight Loss”, Money Magazine, p. 101, Fall 2003,

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Body Mass Index (BMI)

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BMI Table