Weight Loss Program · 2018. 1. 29. · Your true ideal weight is the weight at which you feel...

Weight Loss ProgramProvided by Matria WellCare

Weight Loss Program •

More protein, no carbs, less fat, more fat... The fad diets and competing plans are enough to make your head spin! Our Weight Loss Program isa no-hype alternative that can help you lose weight the right way — and keep it off for the long-term.

Using the program is easy! Each week we’ll provide you with a specific goal and information and resources to help you achieve it. Then duringthe week one of our expert coaches will provide you with personalizedadvice based on your current situation. Just knowing that you have someoneon your side checking in on your progress will give you added motivation tostay with it.

If you’re able to use the Internet, you can log on for more support and personalized tips on-line.Here is an overview of the program:

Week One: Get StartedLearn the basics about healthy weight loss.

Week Two: Healthy PantryStart making healthier food choices at home. A few small changes can have an impact!

Week Three: Exercise the Pounds AwayLearn why exercise and weight loss go hand-in-hand.

Week Four: Meal StrategyIf you want to change your diet, you need to have a plan!

Week Five: Diet to GoLearn how to stay on your new diet from anywhere.

Week Six: Strategies for the FutureCommit to managing your weight for the long-term.

Healthy Regards!

Welcome to the Weight Loss Program!

Confused by mixedmessages on weight loss?


Week 1: Get Started

Your Goals This Week:

• Learn the basics about healthy weight loss and set your goal weight.

• Start keeping a food log to find your trouble spots.

• Know what your BMI is and what it means (see page 18).

• Set your target weight:

Welcome to your program! Ready tolose weight? Talk to your coach about customizing a meal plan that works foryou.

How to Lose WeightLose weight the right way and you’ll increase your chances of keeping it off. Here’s how.by Heather S. Zeitz, R.D., C.D.N.

Successful weight loss begins with a realistic goal. If you’reoverweight, shedding just 5-10% of your weight can significantly boostyour health and sense of well-being. But be patient. Weight that’s lostquickly through crash dieting almost always comes back.

When setting a weight-loss goal, keep in mind that the number glaring back at you from your scale reflects many factors, including bone size and density, body water, the size of your muscle mass and — last but not least — body fat. Losingbody fat is your primary goal.

Your true ideal weight is the weight at which you feel good, and your body fat, blood cholesterol profile and bloodpressure all fall within a healthy range.

Getting StartedTo successfully lose weight, you need to do two things: Cut the calories you take in, and increase the amount you burn.

• Plan to lose a half or one pound a week over the next six months until you’ve lost 5-10% of your body weight. It may seem like a slow pace, but extensive research reveals that this is the best rate for losing weight and keeping it off.

• A pound of body fat is about 3,500 calories. Cut 500 calories a day to drop about a pound a week.

• At first, most of this caloric “deficit” will come from dietary changes — until your fitness level allows you to burn more calories. Consider that a 150-lb. person burns about 240 calories during a full hour of brisk walking — and most people need to build up to this level of exercise.It’s more efficient to subtract about 500 calories from your usual intake, and use exercise to increase calorie-burning muscle mass to help sustain weight loss over the long run.

Thinking Thin • The good news: Subtracting or burning an extra 50 to 100 calories a

day can lead to weight loss of 5 to 10 pounds a year. The bad news:Eating an extra 50 to 100 calories a day can lead to a weight gain of 5 to 10 pounds a year.

• Any food can make you fat if you eat enough of it, including protein.Excess protein is converted to body fat.

• One common pitfall for dieters is to fall off the wagon and think, “I’ve been bad, so it doesn’t matter how bad.” It matters. If you overate at lunch, don’t throw in the towel and overeat at dinner. Pick up with a normal, calorie-controlled dinner and move on.

• Cutting calories too severely and ignoring hunger signals won’t help you control eating. You may learn to tolerate hunger, but when you start eating you may be less able to stop.

About 70% of the calories we burn each day go to keep our engines humming for basic processes such as breathing,staying warm, maintenance and repair. One of the best ways to increase your baseline calorie burning (basal metabolicrate) is to increase your muscle mass through strength training, because muscle tissue burns more calories than fat —even at rest.

You Can Stop Overeating!

Try these tips to gain control overyour eating habits:

Remove “problem foods” from your home and your desk at work.

Shop from a list. Don’t shop when you’re hungry.

Carry your own snacks to avoid vending machines that offer high calorie diet-busters.

Eating small meals and snacks 5-6 times a day will help you burn more calories daily by keeping you metabolic rate high. It will also prevent binge eating.

Beware of large, restaurant-size portions.

Research shows that writing down all the foods you eat every day is one of the most effective tools for weight loss. If youtake the time to keep a journal and review past entries, your trouble spots will become crystal clear. Typicalpatterns/problems revealed by a food log may include:

• Getting hungry at a certain time every day.• Losing energy after lunch.• Trigger foods that cause you to overeat.

Want to get started? Go to page 19, and make enough copies to use for the next six weeks. Each day write down:

• All meals and snacks, including when and where you ate.• All foods and beverages with approximate portion sizes (you can use

measurements such as “1 cup,” or meaningful approximations such as “fist-size”).

• How you feel after eating. Are you full? Still hungry? Tired? Discouraged? Get it on paper.

Once you identify your problem areas, use the info to find solutions:

• Anticipate that daily craving and prepare for it with healthy snacks, such as sweet baby carrots.• Avoid energy loss by incorporating healthy protein sources in your lunch.• Identify your personal trigger foods and occasionally allow yourself a reasonable portion of them to avoid overeating.

What Does Your BMI Mean?Learn how your “body mass index” tips you off to health risks.by Sara Ryba, R.D., C.D.N.

The BMI (body mass index) is a general calculation used to help assess your body weight and risks for weight-related health problems. The BMI is a flexible guide and factors in a certain level of difference between individuals. Never-theless, it is still a general tool — your specific body make-up ultimately determines your healthy weight range.

One variable BMI fails to consider is lean body mass. A healthy, muscular individual with very low body fat still might be classified as “obese” using the BMI formula. Conversely, a thin person may fall within the healthy BMI range, but still have a percentage of body fat that is considered unhealthy.

The BMI ranges to the right are guidelines, and are used to screen and monitor large populations to detect risk of weight-related disease. There are other measurements, such as the waist-to-hip ratio and waist circumference, that can help you determine if you are carrying excess body fat in unhealthy places. Learn what is healthy for you and discuss anyconcerns with your healthcare provider.


Make Time for a Food JournalKeeping a log of what, when and where you eat reveals amazing clues for fixing your diet.by Heather S. Zeitz, R.D., C.D.N.

Start Your Weekly Journal

Go to page 19 and record your weight, log the foods you’re eating, and note your daily exercise. This will help you see patterns and problems in your routine so you know what to focus on.

Less than 18.5

18.5 to 24.9

25.0 to 29.9

30 or higher

Underweight

Healthy weight

Overweight

Obese

Weight Status BMI


Week 2: Healthy Pantry


• Clean out the junk food in your pantry and stock it with healthier options.

• Get tips on filling yourself up with less calories.

• Learn about food labels and how to use them in the supermarket.

Making smart choices when food shopping can have a big impact on your diet. Ask your coach for support!

The “Looking Good” PantryIf you don’t buy it, you won’t eat it — your guide for deciding which foods to keep, and which to purge.by Susan Stuck

If you have a lot of junk food in your house, the odds you will stick to your weight loss plan plummet. You need to do everything you can to avoid temptation when you’re trying to change the way you eat. Hoarding a jar of your favorite brand of cookies? Get rid of them. Be ruthless. Toss them or give them away.

One of the most important ways to support your weight-loss program is to give your cabinets a makeover.

First, the Purge: • Remove excess sugars and refined carbohydrates such as white breads, crackers, bagels, muffins, cake mixes, regular

sodas, sweetened teas and fruit drinks — these account for most of our excess calories.• Give away all packaged cookies, crackers and snacks with more than 3 grams of total fat per 100 calories.• Take the regular, high-fat dressings out of the fridge; replace with lower fat or fat-free versions.• Toss foods that list “partially hydrogenated” oil as an ingredient.

Now, the Fun Part... • Fill up your pantry, fridge and freezer with the right mix of foods so you can whip up a healthy snack or meal in minutes.• Go whole grain. Buy whole-wheat breads and pastas.• Think positive! Instead of focusing on what you shouldn’t eat, explore different seasonings and condiments to boost

flavor in the food you serve.

PANTRY ESSENTIALS

Beans: Canned beans are conven-ient, inexpensive and a tasty sourceof fiber, protein and minerals.

Broths: Choose low-sodium vegetable, mushroom or chickenbroth in cans or resealable packages.

Cooking oil: Olive or canola oils are preferred for their low saturated fat profile.

Grains: Whole-wheat couscous or bulgur are super-convenient, and barley is a pleasant change from rice.

Tomato products: Loaded with disease-fighting phytochemicals but low in calories. Some favorites:chopped tomatoes, spaghetti sauce, sun-dried tomatoes and tomatopaste.

Vinegars: Flavorful vinegars like balsamic or rice vinegar make for tasty calorie-free salad dressings.

FRIDGE ESSENTIALS

Dairy products: Reduced-fat cheeses, skim milk, 1% cottage cheese, nonfat or low-fat plain yogurt (an 8-ounce fruit-on-the-bottom yogurt will often weigh in at240 calories).

Produce: For maximum flavor and value, buy fresh fruits and vegetables in season.

Soy options: Consider trying soy milk, soy cheese, or tofu. Also, trythe various imitation meat options for sandwiches. They might surpriseyou!

Eggs or egg substitutes: Much of the fat and calories are found in the egg yolk; the white is pure protein.Egg substitutes contain no yolks.

FROZEN FOODS

Chicken breast: Divide boneless, skinless breasts into individual portions and freeze in lock-tight bags.

Shrimp: Buy this protein-packed, practically fat-free seafood in bagsto make it easy to take out only the amount you need for a quick recipe.

Veggie burgers: Made from beans, grains, soy products, mushrooms or assorted vegetables; try different brands until you find your favorite.

Fruits and berries: Buy individually quick-frozen fruits and berries inbags.

Vegetables: Stock bags of peas, corn, cut beans, edamame (frozen green soybeans), leaf spinach and kale or collard greens.

How to Get More Nutrients Per CalorieAre you getting the most value from your calories? Each of the following examples shows two foods; both have the same amount of calories, but one of them gives you a lot more nutrition.

Salad: Toss in more calcium and vitamin A by choosing a dark green leaf. Spinach, for one, has almost 15 times more vitamin A than iceberg lettuce.

Fruit: All fruit is good, but some choices are more nutritious than others.

Sandwich bread: White bread slices off the nutritional value you get from the whole-grain alternative for the same calories.

Chicken: The leg and thigh have more than twice as much fat as the breast;they also deliver less protein and B vitamins per calorie.


Making Your Calories CountYou’ll be happier (and slimmer) if you learn how to satisfy your appetite on fewer calories. by Heather S. Zeitz, R.D., C.D.N.

Want to feel full without overloading on calories? Pick foods that have fewer calories in a given portion, and are thus less “energy dense.”Research shows that when people eat meals that are lower in energy density, they consume fewer calories while feeling filled up.

Food (100 calories)

Iceberg lettuce

Spinach

Vitamin A (IU)

2,799

37,145

Calcium (mg)

161

617

Food (100 calories)

Watermelon

Strawberries

Vitamin C (mg)

30

190

Iron (mg)

0.5

1.3

Dietary Fiber (gm)

1.5

8.0

Food (100 calories)

White bread

Whole-grain bread

Potassium (mg)

43

115

Magnesium (mg)

8

30

Dietary Fiber (mg)

0.8

2.2

Food (300 calories)

Chicken leg and thigh, without skin

Chicken breast, without skin

Total Fat (g)

15

6

Saturated Fat (g)

3.6

0.0

Protein (g)

42

60

Vitamin B6 (mg)

0.3

1.2

CALORIES

60

100

150

200

200

LESS FILLING

3 pieces melba toast

1/4 cup raisins

2 oz. lean hamburger, broiled

1/2 medium potato with one tbsp.of butter

1 cup canned cream of mushroom soup, made with reduced-fat (2%) milk

MORE FILLING

2 medium carrots

2/3 cup grapes

4 1/2 oz.lean fish, baked

1 medium baked potato

2 1/2 cups canned vegetarian vegetable soup

Fill Up WithLess Calories!

Calories from Fat What It Tells You: How many of the calories in a serving come from fat.How To Use It: A broad rule of thumb: Choose products with less than 30% calories from fat.

Total Fat What It Tells You: The total number of fat grams per serving.How To Use It: Total fat counts — for example, a “low-fat” product cannot exceed 3 grams of total fat — but the kind of fat is important to know.

Saturated Fat What It Tells You: Saturated fat gets special attention because it raises blood cholesterol levels and increases heart disease risk.How To Use It: Try to choose foods with little or no saturated fat.

Trans Fats What It Tells You: These fatty acids also raise blood cholesterol levels.How To Use It: Choose foods with little or no trans fat.

Cholesterol What It Tells You: Dietary cholesterol in milligrams per serving.How To Use It: Try to keep your daily intake to less than 300 mg.

Sodium What It Tells You: Sodium in milligrams per serving.How To Use It: If you’ve been advised to watch your salt, try to keep it to less than 2,400 mg (2-3 grams) per day.

Total Carbohydrates What It Tells You: The combined total per serving of three types of carbohydrates — dietary fiber, simple sugars andcomplex carbohydrates — in grams.How To Use It: This line does not tell you much; look at Dietary Fiber and Sugars for more details.

Dietary Fiber What It Tells You: Total fiber in grams per serving. A good source of fiber has at least 3-5 grams.How To Use It: Your goal is to get 25-35 grams a day.

Sugars What It Tells You: The total amount of sugar in grams, including both naturally-occurring sugars and added sweeteners.How To Use It: Currently, there are no standard guidelines for sugar intake. Added sweeteners load up the calories withzero nutrients, so try to limit them.

Protein What It Tells You: The number of grams of protein per serving.How To Use It: Protein deficiency is almost never a problem in the United States.


Nutrition Facts: A Visual GuideUse this roadmap to understand nutrition labels. You’ll eat smarter!

Serving Size What It Tells You: The suggested portion size for a food product.How To Use It: Watch your portions! If you eat more than one serving you must adjust the numbers to get an accurate count of what you’ve eaten.

Servings Per Container What It Tells You: The total number of portions in the package.How To Use It: If you don’t have time to measure your servings, thisis a quick guide to the amount of food in the entire product.

What About Vitamins?

Food labels are required to include four key vitamins and minerals: Vitamin A, Vitamin C, Calcium, Iron.A “good” source provides about 10-19% of the Recommended Daily Value for each.


Supermarket TourNow that you know how to read labels, put your knowledge to work in the supermarket!by Heather S. Zeitz, R.D., C.D.N.

Here’s a look at a few food categories to help you cut through the clutter and make quick, meaningful comparisons when shopping. Make a list!

Bread, Cereals and Grains

Dairy Products

Snacks: Popcorn, Chips and Cookies

Salad Dressings


Week 3: Exercise the Pounds Away


• Learn why exercise and weight loss go hand-in-hand.

• Find ways to add more physical activity to your daily routine.

Talk to your coach about settingexercise goals to support your weightloss program.

A Dynamic Duo: Exercise & Weight LossFor long-term weight control, physical activity may be even more important than diet.by Susan Moores, M.S., R.D.

Why is exercise so important in a weight loss program? Here are five good reasons.

1) Exercise burns calories: Weight loss comes down to a very simple equation:Burn more calories than you take in. Every time you move, you help tip the scalein your favor.

2) Exercise preserves and builds muscle: Muscle burns calories. The more muscle you have, the more calories you burn all day long — even at rest. The right exercises help you maintain the muscle you have, and build even more.

3) Exercise can change your shape: Women (particularly as they approach menopause) and men alike often find that excess fat tends to settle or accu-mulate in the midsection — where it poses a greater risk of heart disease, highblood pressure and diabetes than fat on the hips and thighs. The good news:Research suggests that abdominal fat may be more responsive to hormones released during exercise that cause fat to break down.

4) Exercise supports long-term success: Dieting can help you lose weight, but exercise strongly influences whether or not it stays off. Studies show that dieting plus physical activity is the most effective recipe for losing weight, but for keeping it off, physical activity matters most.

5) Testimonials count: The National Weight Control Registry tracks thousands of dieters who have lost, on average, 60 pounds and kept it off for five years.More than 80% of registry members say exercise was and is integral to main-taining their healthy weight. Other studies agree that regular exercise is a good predictor of long-term weight loss success.

Beyond Weight LossApart from its role in weight loss, there are other major benefits to gettingregular exercise.

1) Exercise keeps you physically sharp. Physical activity bolsters yourendurance and energy levels, and helps improve flexibility. At any age, exercise can rebuild lost muscle, and improvestrength and stamina.

2) Exercise boosts attitude. Studies show physical activity improves self-esteem, offers a mental lift, reduces depres-sion and eases anxiety.

3) It’s integral to good health. Even without weight loss, exercise can:• Cut the risk for heart disease by improving cholesterol levels.• Protect against diabetes by increasing the body’s sensitivity to insulin.• Strengthen bones.• Improve sleep.• Possibly lower the risk of some cancers, including those of the breast and colon.

Use Your Journal!Remember, yourWeekly Journal

(page 19) has a space to mark down your

daily exercise. Get into the habit of

recording it each day. It can help you set

goals and stay on track.

Early-Bird Exercise

Don’t have time to exercise? You might find you could squeeze it in by waking up a bit earlier than usual. While getting out of bed might not be fun, you’ll find the payoff is a bonus in energy throughout your day. Try it at least two or three times a week this month and see if it works for you!


Get More Active!Opportunities for exercise are all around you. Get moving!by Mark Holmes

One of the keys to a healthy lifestyle is daily exercise. While a full work-out at the gym is ideal, it’s not the only way to get active. Here are someways to make it happen in a hurry:

1) Keep a log to record your daily exercise, even down to the smallest activities. Use Your Weekly Journal on page 19.

2) Motivate with music! Wear headphones when exercising to get yourself moving.

3) To maximize your hard work at the gym, hire a personal trainer to help you get started. The money you spend will pay itself back in increased energy and better health.

4) Recruit a friend as a workout buddy! You’re more likely to keep up with an exercise program if you have support.If the friend is trying to lose weight, even better!

5) Purchase a resistance exercise ball for quick and easy workouts at home.

6) When using a treadmill try walking at a slight incline for a more intense workout.

7) Squeezing a tennis or racquetball will help to strengthen the muscles in your hands and arms.

8) When eating out, choose a location within walking distance. Burn calories getting there and getting back!

9) Wear a pedometer and track your total mileage in a day. Challenge yourself to become more active each week.

10) Cycling provides excellent aerobic exercise without the pressure on your knees associated with running. Do some exploring in your neighborhood!

11) Take a hike! Or if you’re feeling more adventurous, try mountain climbing. Both are great for your body and the views are spectacular.

12) Make your breaks at work count. Take a walk or simply get up and do some simple stretches.

13) Exercise at the mall! Walk laps with a friend and get a great cardio workout while window shopping.

Why Should I Exercise?If you ever need some motivation to get active, remember these three no-brainers:

1) You’ll Lose Weight: Exercise is a key for weight maintenance.

2) You’ll Build Muscle: Strength training, such as lifting weights or working with a resistance band, builds and tones muscle. Muscle burns calories even at rest.

3) You’ll Feel Great: Exercise stimulates the release of endorphins — “feel good” hormones that help make you come back for more. If stress tempts you to eat, take a walk instead of grabbing a cookie, and see how much better you feel.

The Skinny on Energy Bars

Energy bars can be a good choice for a quick snack.

But choose wisely. Be sure to check out the nutrition label before you buy. Key things to look for are calories, fat, carbohydrates and fiber.

Try to keep it between 100-200 calories and no more than 3-6 grams of fat. An energy bar should have at least 15-30 grams of carbs, and 3-5 grams of fiber.


Week 4: Meal Strategy


• Learn how to swap foods to save calories.

• Find easy ways to eat more healthy foods.

Being smart about weight loss means having a plan for your meals andsnacks each day. Ask your coach forsupport.

Simple Food Swaps That Save CaloriesSee what a difference a few easy choices can make.by Heather S. Zeitz, R.D., C.D.N.

If you think little changes in your diet don’t mean a lot, think again.Those small changes can really add up.

The difference between maintaining your weight and gaining weight, for example, may be as little as 200 calories a day— one candy bar.

If your weight is stable, but too high, then making choices that save 250 calories a day may result in a weight loss of ahalf-pound a week. Save 500 calories a day, and you may lose one pound per week. Everyone is different, of course, butbig lifestyle changes happen one change at a time.


Easy Ways to Eat Healthier FoodsThe key to eating more healthy foods is to make it easy for yourself. by Robert A. Barnett and Susan Stuck

If you have healthy, tasty options around, you’re more likely to try them.Here are some ways to incorporate diet-friendly veggies, fruits, grains and beans into your diet. You can do it!

Eat Your Veggies! The more accessible vegetables are, the more likely you are to get into the habit of eating them every day. Here are five ways to get started.

1) Toss a bag of baby carrots into your bag or briefcase, and nibble on them throughout the day.2) Buy ready-to-eat, pre-washed salad greens for convenience.3) At a salad bar, fill up your plate with salad greens first.4) The next time you make pasta with vegetables, use half as much pasta and twice as many vegetables.5) Microwave asparagus (covered) with a squeeze of lemon for two or three minutes.

Eat More Fruit! Find new ways to enjoy fruits. They make great replacements for high-calorie junk food!

1) Apples won’t weigh you down; take one with you to work for a snack.2) Add berries or sliced bananas to low-fat or fat-free yogurt.3) Instead of a candy bar, munch on mixed dried fruit (raisins, apricots, cherries, prunes).4) Fruit slushies and smoothies are low in calories, delicious and satisfying.5) Work melons into the beginning or end of your meal. Perfectly ripened melon slices make a tasty starter that will cutyour hunger before you dig in for your main course.

Eat More Beans! Beans are a great low-fat source of nutrients. And they soak up flavor!

1) Keep a can of chick peas (aka garbanzos) in the refrigerator for a cool addition to salads. Rinse, drain and toss with alittle olive oil and chopped parsley before combining with a mix of dark or bitter salad greens.2) Add flavor to bland chicken soup by stirring in black beans, minced jalapeños, sliced cherry tomatoes and a squeeze oflime juice.3) Microwave no-fat-added refried beans in a covered dish for 2 minutes on high. Smear 2 tablespoons of the beans on awarmed tortilla, top with grated low-fat cheese, pepper slices, chopped scallions and your favorite salsa. Roll up and dig in.4) In a food processor or blender, puree 1 can drained cannelini or other white beans along with 1/4 cup chopped red bellpepper, 1 clove garlic and a pinch of thyme. Use as a dip for raw vegetables or triangles of whole-wheat pita bread.5) For a quick-and-dirty Hoppin’ John, stir canned or frozen black eyed peas into a pan of simmering rice pilaf about 5minutes before the rice is done.

Eat More Whole Grains! If you’re stuck eating white bread and white rice, find out what you’re missing!

1) Try oatmeal for breakfast. If you prefer cold cereal, look for shredded wheat or another whole-grain product.2) Choose whole-grain snacks. Munch on whole-grain crackers rather than a donut, bagel or candy bar.3) Use whole-wheat flour. If a recipe calls for flour, use at least half whole-wheat.4) Garnish foods with bran. Sprinkle wheat or corn bran into casseroles, or add some to yogurt for extra crunch.5) Try whole-wheat pasta and brown rice. Look for quick-cooking brands of brown rice for convenience.


Week 5: Diet to Go


• Order healthier foods when eating out.• Learn how healthy snacking can

help you lose weight.

Some of us can stick to our diet at home,but when eating out or at a party we gooff-course. Learn how to stay on trackfrom anywhere.

10 Tips for Restaurant DiningFrom cheese sauce to super-sized portions, restaurant meals sabotage healthy eating. But don’t let that keep you at home.by Hope Warshaw, M.M.Sc., R.D., C.D.E.

1) Eat as you would at home.Don’t think that every time you eat out you have a special license toeat as much as you want. After all, how many times in the past weekdid you eat a meal that was prepared by someone else outside yourhome? If you eat out frequently, ordering in moderation is even moreimportant.

2) Pick your spots more carefully. When you approach a restaurant that’s new to you, feel free to ask for a menu. Review it for healthy options before you sit down or place a take-out order.

3) Visualize your healthy meal. On your way to a restaurant, think about what healthy food youmight order. Imagine waving away the menu and asking for some-thing healthy. Then visualize walking out of the restaurant feeling happy and satisfied.

4) Be on guard for fat. Limit butter or margarine on bread, and keep the bowl of deep-fried tortilla chips or Chinese noodles at arm’s length. Inspect menus for foods that contain cheese sauce, cream sauce, butter, oil, avocado,and high-fat cuts of meats or sausage. Be wary of phrases like “deep-fried,” “golden brown” and “crispy.”

5) Build a better plate. Is your plate SAD? The Standard American Diet includes lots of high-fat animal protein foods, but not many whole grains, vegetables and fruits. When you order, visualize a plate where meat, chicken or fish takes up only 1/4 of the space, leaving room for grains and vegetables.

6) Know when to say when. The best way to eat less is to order less. Look for words like “regular,” “small,” “single,” “appetizer” or “kiddie.”

7) Outsmart the menu.Get the food you want in the amounts you need. If restaurants insist on serving gigantic portions, then take advantage of appetizers, soups, salads, a la carte items and side dishes. Split menu items with a dining partner.

8) Speak your mind (but be polite). Don’t hesitate to ask for the food you want. Tell your server your needs when you’re handed the menu, ask for an opinion of what you should order — and keep your requests practical. For example, substitute pretzels or a baked potato for chips or fries,or ask for mustard instead of mayonnaise.

9) Resign from the “clean-plate club.” Eat slowly, enjoy your meal and push the plate away when you’ve had enough.

10) You can take it with you. If a portion is too big, don’t feel like you’re wasting your money if you can’t eat it all — ask for a doggy bag and take ithome. If there’s a lot left, ask your server to put the food into two take-home containers for a couple of meals.

Ordering Tips: Chinese• Try to order some vegetables you don’t

usually eat at home (when’s the last time you cooked bok choy?).

• Try a dish steamed with your favorite sauce on the side for dipping.

• Look for dishes with bean curd and tofu.Chinese food is a great opportunity to add more soy to your diet.

• Steer clear of anything that says fried or crispy.You can do without it!

Ordering Tips: Italian• Don’t be afraid to ask your server how your meal

is prepared. The difference between a tomato sauce and a cream sauce is substantial in calories and fat.

• If you’re ordering pasta, ask if they have whole-wheat varieties.

• Always order your favorite vegetable on the side to mix into your dish.You’ll boost the nutrients and lower the overall calories of your meal.

Ordering Tips: Mexican• Traditional Mexican restaurants offer a wider

range of flavors and more healthy options than typical American “Tex-mex” restaurants.

• Look for dishes with fresh vegetables. They’re out there!

• Eat your beans! Most Mexican dishes come with beans, which are a healthy source of protein.

• Choose soft flour or corn tortillas over the crispy fried ones.


Snack SavvyTips to make snacks your secret weapon, not your downfall.by Heather S. Zeitz, R.D., C.D.N.

You might think that the best way to a trim waistline is to avoid eating between meals. If so, it’s time to reverse your thinking. Snacking can be one of the healthiest habits you embrace, and can actually help you lose weight.

Snacking OpportunitiesInstead of looking at snacks as diet disasters, think of them as opportunities to try new things and get added nutrients youdon’t get at mealtimes. Here are some tips for adding healthy snacks:• Focus on fruits and vegetables: Ideally you should be getting five to seven servings of fruits and vegetables a day. Use

snacks to help you get there! • Plan your snacks ahead of time: Set aside a spot in your refrigerator, pantry or desk for nutritious ready-to-eat snacks,

and keep it well stocked. If you have a healthier option available, you won’t have an excuse to fill up on junk food.• Watch your portion sizes: Buy snacks in single serving sizes or divide larger bags into individual bags to make sure

you’re really eating snack-size portions.• Check your nutrition labels! Remember, low-fat means no more than 3 grams of fat per serving.

Snack IdeasReady to get snacking? Below are some ideas to help get you started.

Home:• Hummus spread on cucumber slices or rolled into a lettuce wrap • Homemade fruit smoothie: Try 1 cup frozen strawberries (or other fruit of choice)

blended with 1 cup vanilla fat-free yogurt• Frozen grapes or banana halves• Baked apple or pear: Core fruit, place in a microwave-safe bowl. Sprinkle with

1/4 cup cider or water and a dash of cinnamon. Microwave until soft, about 10 minutes

• Baked tortilla chips topped with salsa and melted low-fat cheese• Raw veggies dipped in low-fat dressing or chilled dip made with fat-free sour cream • Steamed edamame sprinkled with salt (you can get edamame in the frozen foods

aisle)

Office:• Sliced apple dipped in all-natural peanut butter • Whole-wheat pretzel nuggets • Handful of nuts • Trail mix • Low-fat string cheese • Low-fat butter popcorn • Light hot cocoa (calcium bonus: use skim milk)

On the go: • Piece of fruit • Low-fat cookies (ginger snaps, graham crackers, animal crackers, Fig Newtons) • Small can of vegetable juice • Bag of mixed raw veggies (mini carrots, grape tomatoes, bell peppers, cucumbers,

broccoli) • Wheat crackers with shelf-stable low-fat spreadable cheese • Ready-to-eat serving-sized boxed cereals (with at least 3g of fiber, less than 3g of fat) • Homemade snack mix: wheat cereal, mini pretzels, peanuts and dried cranberries • Sliced turkey breast rolled in lettuce with mustard, tomato and cucumber


Week 6: Strategies for the Future


• Learn weight loss secrets from successful dieters.

• Get tips to control your portion sizes.• Commit to managing your weight for

the long-term.• Complete a final assessment with

your coach.

Congratulations for getting through six weeks! Talk to your coach about strategies to keep the weight off. This is only the beginning!

Weight Loss All-StarsEver see those before and after pictures and wonder how theydid it? Here’s your chance to find out!by Katherine Raymond

These real-life triumphs vary greatly — from modest makeovers tototal body transformations — but they share one common approach.Each of these people lost weight gradually, through minor, incrementalchanges in diet and activity. And by practicing moderation, each wasable to maintain the weight loss.

Happy, Healthy and Fit“When I became pregnant, I went from 180 pounds to 290. After the birth of my child, I was huge. I had no self-esteem and no drive to do much of anything. I was depressed; I didn’t want to go out with my son because I worried that people were judging me. One day — and I don’t really know why — something changed. I got up and decided to go for a walk. From then on I walked a mile a day, and soon further. I also paid closer attention to how much I was eating, and stopped snacking late at night. Within a month I needed a new pants size.

“Now, a year later, I have passed my goal of my previous weight and am 20 pounds from my ‘ideal weight’ based on my height. I really want people to know that you don’t need a magic get-thin-fast pill, just hard work and determination. I never wanted to look like a Victoria’s Secret model — still don’t. I am happy being healthy and fit enough to run around at the park with my son.” — Tamara G.

Stick to It“I decided to lose weight because of my health and my age. I wanted to have healthy blood levels and be considered heart-healthy. Over the past four years I’ve lost 143 pounds and am still losing.My usual diet is 1,200 calories, high in fiber and protein, and low in fats and carbs — but nothing is totally prohibited. Isay, ‘Work it in and it’s not a sin.’ I’m very active, going to the gym daily, walking and swimming. And I keep a food log ofeverything I put in my mouth! My advice to others is to find a program that you can live with for life and stick to it — don’tkeep jumping from one to another just because it works for someone else.” — Gretchen T.

Healthy Mind, Slimmer Body“I lost 20 pounds in three months and have kept it off for a year. I had just gone through a bad breakup and I needed achange! So I put my mind and body into yoga. Before, I had only gone to class once a week or every other week (and Iate too much). I started doing Bikram yoga every day — that’s the yoga in a hot room. I went down seven dress sizes,from a 10-11 to a 4. I’ve maintained the weight loss by continuing this yoga practice. It’s really changed my life in everyway.” — Ilana R.

From Size 16 to 6“Back in May, I was under a lot of stress, personally and professionally. I tipped the scales at 184 lbs. I’m 5’2” and waswearing a size 14-16 as of last year. I decided I needed a lifestyle change — I didn’t want to call it a diet, because I’vefailed at diets in the past. I found an exercise buddy at work, and during lunch hour we started doing a walk/jog combina-tion three times a week. I started eating breakfast. I stopped drinking soda (at my peak I was having 6-8 regular sodas aday, which is close to 1,000 extra calories!).

“By July, the pounds and inches were coming off. My workout buddy and I were jogging four miles without stopping, and we added biking and weight lifting two nights a week. Since then, I’ve lost 48 more pounds; I’m now a size 4-6. I’mnot as hard on myself as I used to be. I have more energy to run around with my kids. I sleep better, I feel better, and I’mhoping to be around a lot longer. My cholesterol has dropped over 50 points. I’m in better shape than I was at 21, andthat is a great feeling.” — Cherie W.


End Portion Distortion!by David Heber, M.D., Ph.D., Director of the UCLA Center for Human Nutrition

Portion control is the big bear of weight loss and weight management.Everyone loves to eat; the key is knowing when to stop. America has become the land of huge sandwiches, enormous burgers and hubcap-sized restaurant plates.

And it’s not just the size of the portions that we get wrong — it’s the ratios. Most of our meals have a much larger propor-tion of animal proteins then they should, with far less whole grains and veggies then we need.

If you’re serious about losing weight, you need to retrain yourself to better manage portions. These visual cues can help:

The tray’s the thing • To ease into portion undistortion, save a plastic pan from a frozen

diet dinner. Use it to measure servings of your home-cooked meals.

Picture this... • One portion of meat or other protein is the size of your palm.• One portion of rice, pasta or potato is the size of a tennis ball.• One portion of vegetables or fruit is the size of two baseballs.

Size matters Knowing the number of ounces or cups in a portion helps you controlthe number of calories in your food, too.• One portion of meat or other protein is 3 ounces.• One portion of rice, pasta or potato is 1/2 cup.• One portion of vegetables or fruit is 1 to 2 cups.

What’s a “Serving”?The U.S.D.A. has specific definitions of serving sizes. When you hear that you should eat 5-8 servings of fruits and vegetables a day, it might sound intimidating, but serving sizes are smaller than you think.

• One serving of fruit or vegetable equals:o 1 cup raw leafy vegetables o 1/2 cup chopped raw or cooked vegetables o 1 medium fresh fruit o 1 cup berries or melon

• One serving of high-fiber grain or vegetable equals:o 1 slice whole-grain bread o 1/2 cup cooked whole-grain cereal, whole-wheat pasta or brown

rice o 1/2 cup potatoes, peas or corn

• One serving of a protein food equals:o 3 oz. cooked skinless chicken or turkey breast o 3 oz. cooked seafood o 1/2 cup tofu or tempeh o 1 cup nonfat milk or plain yogurt o 3 egg whites


Your Healthy Meal IdeasReady to test out your new diet with some tasty new recipes? These low-calorie dishes don’t skimp on flavor. Ask yourcoach to give more specific suggestions based on your tastes. Dig in!

ORANGE GINGER CHICKENThe unmistakable hint of orange sweetens tonight’s simple, yet satisfying, chicken dish.

What You’ll Need • 2 tsp. canola oil• 2 boneless, skinless chicken breasts (approximately 6 oz. each)• 4 scallions, thinly sliced — keep green and white parts separate• 2 tsp. grated fresh ginger• 2 tbsp. orange juice concentrate• 1 tbsp. hoisin sauce or low-sodium soy sauce

Preparation1) Heat oil in a small, heavy-bottomed skillet over medium-high heat. Season chicken breasts with salt and pepper.Brown chicken on both sides, about 3 minutes per side.2) Add scallion white parts and ginger. Cook for 1 minute, stirring. Add orange juice concentrate, hoisin or soy sauce, and 1 - 2 tablespoons water. Bring to a simmer and cook until chicken is cooked through, about 3 minutes.3) Remove pan from heat, stir in scallion greens and serve.

Serve with soba (Japanese buckwheat noodles) tossed with a little peanut butter and rice vinegar; steamed green beans or broccolini.

Serves 2Nutrition Information: 164 calories, 6g fat, 1g saturated fat, 18g protein, 8g carbohydrate, 1g fiber, 315mg sodium

TROPICAL RASPBERRY SMOOTHIE POPSTwo intense fruit flavors come together in one frozen treat.

What You’ll Need• 1 envelope unflavored gelatin• 3/4 cup (6 fl oz/180ml) tropical passion-fruit juice cocktail pourable concentrate• 2 1/2 cups (10 oz/300g) fresh or frozen unsweetened raspberries• 16 oz. (480g) nonfat vanilla yogurt

Preparation1) Sprinkle gelatin over juice concentrate in a small saucepan. Let stand for 1 minute or until gelatin softens. Cook oververy low heat, stirring, until the gelatin dissolves, about 2 minutes.2) Combine raspberries, yogurt and the gelatin mixture in a blender or food processor and puree until smooth. Spoonthe mixture evenly into 10 3-oz. (90ml) paper cups. Cover the tops of the cups with aluminum foil and insert a wooden-treat stick through the foil into the center of each cup. Freeze until firm, at least 3 hours.3) To serve, remove the foil and peel cups from smoothie pop.

Takes over 60 minutes, Makes 10 popsNutrition Information per pop: 90 calories, 0g fat, 0g saturated fat, 4g protein, 20g carbohydrate, 2g fiber, 33mg sodium

Coach Recipe/Food Suggestions:

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What Is Your BMI and What Does It Mean?The BMI (body mass index) is a general calculation used to help assess your body weight and risks for weight-relatedhealth problems. It’s a flexible guide and factors in a certain level of difference between individuals. Nevertheless, it is stilla general tool — your specific body make-up ultimately determines your healthy weight range.

To use this chart, find the row that represents your height (see the left column). Then look to the right to find your weight.The number at the top of that column is your BMI.

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Weight Loss Program · 2018. 1. 29. · Your true ideal weight is the weight at which you feel...

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