Why We’re Here

• Let’s lose weight and get healthier between Halloween and New Years!

• That’s 9 weeks to make and meet your healthy lifestyle goals.

Competition!

• Team or individual?

• With individual competition, every person is competing against everyone else.

• In teams, you compare overall improvement between groups.

Let’s Earn Points!

• Earn points for weight loss!

• Earn points for exercise!

• Earn points for setting and meeting goals!

• Earn points for learning about healthy lifestyles!

Weight Loss Points

• You get 2 points for every pound lost.

• Weight loss points are capped at 16 per month.

Exercise PointsJingle, don’t jiggle, all the way

• You get 1 point for every 100 calories burned.

• Exercise points are capped at 20 per week.

Fruit and Veggie PointsDeck the halls with fruits and veggies

• You get 1 point for every day in which you consume 5 or more servings of fruits and vegetables.

• Get 5 points at the beginning of the month for setting a weight loss goal.

• You’ll get 5 more at the end of the month if you meet that goal!

Record Points

• Keep track of what you eat!

• You’ll get 5 points every week if you keep up to date records of what you eat and how much you exercise.

Attendance Points

• We’ll offer informational sessions that will provide strategies to help you eat right and lose weight.

• You’ll get 10 points for attending each session.

Points Recap

• 2 points for every pound lost• 1 point for every 100 calories burned• 1 point for every day with fruits and veggies• 5 points for setting a goal, 5 more for

achieving it, and 5 for every week of food records

• 10 points for attendance at info sessions

Together we’ll explore the resources at your disposal.

What You’ve Got

• Calendar

• “Achieving Weight Loss” booklet

• Summary

• Food Records

Meet the Calendar

• Mark today’s meeting on your calendar.

• At our meetings, we’ll do…– Weigh-ins– Calendar checks– Food record returns

Achieving Weight Loss Booklet

• Determining daily calories to promote weight loss.

• Let’s take a look at the exchange system.

• Exploring the guide to record keeping.

Daily Calories

• If you burn more calories than you consume, you’ll lose weight!

• Let’s figure out how many calories you should get each day.

Calorie Deficits• In order to lose 1 pound per week, you

would need to have a 500 calorie deficit.

• Balance the deficit between smaller meals and increased activity.

Exchange System

• You don’t have to memorize the calorie content of every food you consider eating.

• Use our simple exchange system to get an idea of the ballpark calorie content.

Eyeballing Calories

• 1 cup nonstarchy veggies = 20 calories

• 1 cup fruit = 50 calories• 1/2 cup starchy

vegetables = 80 calories

• 1/2 cup cooked dried beans = 100 calories

• 1 cup skim dairy = 100 calories

• 1/2 cup cooked grain or 1 slice bread = 100 calories

• 3 ounces lean meat = 150 calories

• 1 cup oil = 2000 calories

• 1 cup sugar = 774 calories

Record Keeping Guide

• Daily food records have space to log breakfast, lunch, supper, and three snacks.

• Write down what you eat!

Daily Food Records… Continued

• Fill in food type boxes too!

• Use an X for every 100 calories consumed.

• Use a / for every 50 calorie consumed.

Weekly Food Records

• You’ll use the same shorthand as your daily food records (X, /, etc).

• Remember to record your weekly goal at the bottom of each page.

More Resources!

• Extra calendars, daily food records, and weekly food records.

• We’ll also have copies of the handouts provided at information sessions.

Tips, Tricks, and WinningTips, Tricks, and Winning

We’re all in it to win it, right?We’re all in it to win it, right?

Indulge!But only a little bit

• Pick a favorite Halloween treat and have one or two.

• Stock treats that don’t tempt you.

Sneak in Exercise

• Find ways to work exercise into your holiday preparations.

• Get up early or stay up late to get a bit more activity in.

Start Comfortably

• The journey to healthy living can be a long road. Take things one day at a time.

• Practice, practice, practice!

• Sit less.

A Note about Holiday Weight Gain

Many people gain a few pounds during the holiday season and never take it off

-- this can lead to accumulation of weight gain through adulthood.

Check the Web

• www.choosemyplate.gov

• www.cnpp.usda.gov

• http://foodandhealth.com/

Questions? Comments?Questions? Comments?

Concerns?Concerns?