Lose and Win Participant Guide Lose and Win Tablesession of Contents1: Facilitator Guide
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Lose and Win Participant Guide Lose and Win TableSession of contents1: Facilitator guide Introduction 1 On your way to a healthy weight 7 Move to lose 13 Planning ahead for healthy eating 19 Healthy habits 27 Overcoming exercise barriers 32 Eating healthy – in and out 37 Stress management and problem solving 42 Staying positive 47 Appendix 52 Lose and Win Introduction session Introduction Welcome and congratulations on your decision to make a positive change in your life. The Lose and Win program was designed to help you understand the many benefits that you will win when you lose unwanted pounds, including reducing your risk for disease and disability, increasing self-esteem and living a longer healthier life. The Lose and Win program will give you the fundamentals of weight loss and offer you practical everyday tips on how to lose pounds or maintain a healthy weight. Program components: } Participant workbook } Group sessions } Food and activity journal } Healthy resources and tips } Pre and post questionnaire (Optional) One of the key components of Lose and Win is the support you will receive from others in the program. That’s why it’s so important to attend and participate in all the group sessions. Take this opportunity to learn from others and share your own personal challenges and successes. 1 Ready to get started? Adopting a healthy new lifestyle will require diligence and patience. Changing old habits and learning new skills are not always easy. Think about why you are ready to change and challenges that you may encounter. Answer these questions. What do you hope to achieve by participating in this program? How would you define success? __________________________________________________________________________________ What are some of your reasons for wanting to change? ______________________________________ __________________________________________________________________________________ What are some of the disadvantages of staying the same? ____________________________________ __________________________________________________________________________________ What are some disadvantages of making changes? __________________________________________ How confident are you that you can make lifestyle changes? __________________________________ What changes do you think you will need to make? ________________________________________ What changes are you most likely to make? _______________________________________________ How would you feel if you achieved your ideal weight? ______________________________________ What are some things that you could see yourself doing once you begin losing weight? _____________ __________________________________________________________________________________ What kind of challenges may come up when making these changes? ___________________________ __________________________________________________________________________________ How could you overcome these challenges? _______________________________________________ __________________________________________________________________________________ Who will you turn to for support as you make changes? _____________________________________ __________________________________________________________________________________ Where is taking care of yourself on your list of priorities? ____________________________________ __________________________________________________________________________________ What can you do to create more time for taking care of yourself? ______________________________ __________________________________________________________________________________ 2 Keys to success You probably already know that regular activity and eating a balanced diet is the key to achieving a healthy weight. Here are some other key behaviors that will help you succeed: } Track everything you eat or drink and } Eat regularly timed meals and snacks record calories and fat throughout the day } Weigh yourself at least once a week } Plan ahead } Engage in regular structured activity } Manage stress at least 5 days a week } Find everyday ways to move more } Decrease your portion sizes 3 Food & activity journal Keeping a food and activity journal is one of the keys to successful weight loss. However, many people find this challenging. Don’t get caught up trying to keep a ‘perfect’ journal. You want this to be a helpful tool. Food journals can help you identify your eating patterns. } Do you find that you always eat on the run? } Do you eat when you are bored, upset, stressed? } Do you skip meals or eat regularly throughout the day? } Do you eat at the same time everyday or is your eating schedule sporadic? } Do you eat out or from vending machines or take time to prepare meals at home? } Do you eat a large portion of your calories at a certain time of day? } Do you tend to overeat when you are alone or with friends? 4 Other things to keep in mind as you begin your weight loss journey: } You can succeed! } Small changes really add up } Take it one step at a time } Set backs are normal } Stay positive } Welcome changes, but know they are not always easy } Lean on family and friends for support } Keep your goals within reach } Always remember your motivation We recommend that you talk to your doctor before beginning any } Track your progress type of weight loss program. } Celebrate your success along the way Be safe If you are planning to become much more physically active than you are now, start by answering these seven questions. 1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? 2. Do you feel pain in your chest when you do physical activity? 3. In the past month, have you had chest pain when you were not doing physical activity? 4. Do you lose your balance because of dizziness or do you ever lose consciousness? 5. Do you have a bone or joint problem that could be made worse by a change in your physical activity level? 6. Is your doctor currently prescribing drugs for your blood pressure or heart disease? 7. Do you know of any other reason why you should not do physical activity? If you answered YES to one or more questions, talk to your doctor by phone or in person before you start a new physical activity program. 5 Try some of these tips to help you jumpstart your weight loss. Burn 100 calories* Cut 100 calories Walk upstairs for 10 minutes Drink a diet soda in place of a regular soda Jump rope for 10 minutes Skip the cheese on your burger or sandwich Play with kids for 25 minutes Leave a few bites on your plate Dance for 15 minutes Trim the fat from meat before cooking Work in the garden for 20 minutes Bake or grill foods instead of frying Mow the lawn for 20 minutes Skip the bread or appetizer when dining out Stretch or do yoga for 20 minutes Share a dessert with a friend Walk for 25 minutes Choose a side of veggies instead of fries Clean the house for 25 minutes Ask for dressings and sauces on the side Race walk for 15 minutes Drink skim milk instead of whole milk * Calories burned vary by individual depending on your weight. 6 Lose and Win Session 1 On your way to a healthy weight The healthy advantage You probably already know that there are many good reasons to maintain a healthy weight including lowering your risk for type 2 diabetes, heart disease, high blood pressure, and even certain types of cancer. There are likely many other reasons why you want to lose weight. It’s important to keep these reasons top of mind as you reach towards your goal. What’s your motivation? } Feel better } Fewer doctor visits } More energy } _______________________ } Fit in your favorite clothes } _______________________ } Play with kids or grandkids } _______________________ } Sleep better } Decrease medication 7 Find your healthy weight Many of us may rely on the bathroom scale or how our clothes fit to judge whether we’re at a healthy weight. For a more reliable tool, health professionals use the body-mass index (BMI). The BMI is a mathematical formula that uses your height and weight to determine if you are in a healthy weight range. The higher your BMI, the greater your risk for health problems. Use the chart below to determine your healthy weight range. 1. Find your height on the left hand column. 2. Look at the numbers in the lightest shade for your healthy weight range. Example: A healthy weight range for someone 5'8" would be 125 – 158 lbs. My healthy weight range is: ________________________________________________________ Healthy Weight Overweight Obese BMI 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 Height Body Weight (pounds) 4' 10" 91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167 172 177 181 186 191 4' 11" 94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173 178 183 188 193 198 5' 0" 97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179 184 189 194 199 204 5' 1" 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185 190 195 201 206 211 5' 2" 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191 196 202 207 213 218 5' 3" 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197 203 208 214 220 225 5' 4" 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204 209 215 221 227 232 5' 5" 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210 216 222 228 234 240 5' 6" 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216 223 229 235 241 247 5' 7" 121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223 230 236 242