weight loss ebook

8/3/2019 Weight Loss eBook

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EXTENSION

Agriculture and Natural Resources Family and Consumer Sciences 4-H Youth Development Community and Leadership Development

COOPERATIVE EXTENSION SERVICE UNIVERSITY OF KENTUCKY COLLEGE OF AGRICULTURE, LEXINGTON, KY, 40546

FCS3-534

DesignYour

PlanKeys to SuccessDesigninga Plan o Your Own

Learning to manage

your weight is a very

personal journey. This

factsheet explains how

you can increase your

chances of success.

BecomingWe

igh

t-eRealitySerie

s

Becoming Weight Wise


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Make healthy food choices

fChoose lean protein: re-duced-at dairy products,eggs, fsh, chicken, lean cutso bee & pork.

fCut back on certain carbohy-

drates: white rice, potatoes,sugars, low-fber breads, ce-reals, pasta. When you do eatthose carbohydrates, keepportions small and eat themwith protein.

fEat generous amounts o wa-tery, low-density ruits andvegetables.

fLook or high-fber grains

and legumes you like suchas oatmeal, beans, brownrice, and breads. Try prepar-ing them with more wateryoods such as apples, celery,onion, and peppers. Lookor products with at least 3grams o fber per servingand those with reduced car-bohydrate content.

More keys to successful results

What has worked for othersyKeep trying. Dont give up.

yDont deny yoursel.

y

Weigh yoursel oten.y Exercise one hour per day.

yHave an active day.

y Eat low-at, moderate carbohydrate,lean protein oods.

y Eat fve small meals a day.

Source: National Weight Control Registry

Calculate Your Weight LossTo lose weight, multiply your

current weight in pounds, by 10.

For 200 pounds, thats 2,000 calories per day.

Weight _______ x 10 = _________

Then take your current weight,

multiply by 7 and then 8.

For 200 pounds, thats 1,400 and 1,600calories per day.

Weight _______ x 7 = _________

Weight _______ x 8 = _________

Depending on your activity level:

At about 2,000 calories per day,

youll maintain your weight.

At 1,400-1,600 calories per day,

youll lose about 1 pound per

week. At 1,000-1,200 calories

per day youll lose about 2

pounds per week

f Include healthy ats in youroods that provide a eelingo ullness and satisaction:olive oil, reduced at saladdressings and mayonnaise,avocado, nuts, olives, salm-on. Eat enough at to avoideeling deprived: meats,cheeses, sauces.

Increase your activity level

fDo whatever it takes to ft ac-tivity into your lie. Take thestairs instead o the elevator.Walk at lunch, during the day,or ater work. Get out and en-

joy a nature walk or hike onthe weekend. Park your car

arther rom the door.

fTry to include some kind oweight and strength trainingas part o your routine. Us-ing hand weights and otherstrength-building techniquescan help you build muscleand sel-esteem. You becomeeven more active because youeel better and can do more.

Increase yourchances of success

Consume fewer calories thanyou burn.

A 40-year-old woman, 5 eet 6inches tall, 175 pounds, burns

about 1,500 calories per day(without physical activity).

A 40-year-old man, 6 eettall, 225 pounds, burns about2,000 calories per day (withoutphysical activity).


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Whatareyourideas,base

dobservationsofyour

currentbehavior,aboutw

hyyoueattoomuchand

arelessactivethanyoune

edtobetolose10percen

t

ofyourcurrent

weight?

__________________

____________

____________

_

___________________

____________

____________

___________________

____________

____________

__________________

____________

____________

_

__________________

____________

____________

_

Source: e National Weight Control Registry, e Brown Medical School, Provi-dence, RI, http://www.nwcr.ws/. Accessed July 2009.

Howmuch you

eat

How

active

you are

How

you feel

3 Key Elements

What you eat and

how much you eat

determines your

weight.

Activity is essential

to good physical and

mental well-being.

Discovering the motivations

for your current behaviors

will help you succeed.

Build a supportiveenvironment

fFind other people who wantto be active and whose com-pany you enjoy. Having some-one understand and supportyour eorts is important. Weall need a little help at home,at work, and at play.

fMake it easy to eat morehealthully and to movemore. Keep resh ruit andyour hiking boots handy.

fCreate a home where you canrest and rejuvenate. Gettingenough good quality sleepis essential to all your other

eorts.
http://www.nwcr.ws/http://www.nwcr.ws/


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Issued 1-2010

Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin. Issued in furtherance of Cooperative Extension work,Acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, M. Scott Smith, Director, Land Grant Programs, University of Kentucky College of Agriculture, Lexington, andKentucky State University, Frankfort. Copyright 2010 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educa-tional or nonprot purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Publications are also available on the World Wide Web at www.ca.uky.edu.

Prepared by Janet Tietyen Mullins, Ph.D., R.D., L.D., Extension Specialist in Food and Nutrition. Adapted from The Wildcat

Way to Wellness, 1999.

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