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4 stepS TO LOSE WEIGHT SAFELY I: Planning Meals for Weight Loss– Thuy Duong II: Incorporating Physical Activity for Weight Loss – Huong 70 III: Tracking Your Progress – Quynh Trang IV: Avoiding Unsafe and Unhealthy Diets Huong 71 Evaluating Lifestyle Habits and Your Eating Write up a meal plan Stock your kitchen with healthy foods Prepare new recipes Eat healthy snacks Consume indulgent mealssnacks in moderation
WELCOME TO TEAM SUNFLOWERS Sunflowers: Than Thi Thuy Duong Nguyen Thi Huong 70 Bui Quynh Trang Nguyen Thi Huong 71 STEPS TO LOSE WEIGHT SAFELY I: Planning Meals for Weight Loss– Thuy Duong II: Incorporating Physical Activity for Weight Loss – Huong 70 III: Tracking Your Progress – Quynh Trang IV: Avoiding Unsafe and Unhealthy Diets - Huong 71 I Planning Meals for Weight Loss 1.Evaluating Lifestyle Habits and Your Eating Write up a meal plan 3.Stock your kitchen with healthy foods 4.Prepare new recipes 5.Eat healthy snacks 6.Consume indulgent meals/snacks in moderation Evaluating Lifestyle Habits and Your Eating Sedentary lifestyle Measure your portion sizes Write up a meal plan Take an hour or two of your free time and write up your ideas for all meals and snacks Stock your kitchen with healthy foods Stock your refrigerator weekly with fresh fruits, vegetables, dairy (like low-fat milk, yogurt, and cheese) and lean proteins (chicken, fish, pork, or lean beef) Prepare new recipes Prepare one to two new recipes each week: - Cookbook - Check the Internet Eat healthy snacks Including fruits, vegetables and lean protein help keep snacks calorie-controlled while still being nutritious Consume indulgent meals/snacks in moderation - Cut out indulgent foods slowly - Portion-control your food - Counteract your higher calorie food with a longer workout session III TRACK YOUR PROGRESS Weigh yourself weekly Write down your goals Reevaluate your progress WEIGH YOURSELF WEEKLY • Weigh yourself about once or twice a week • Purchase a home scale • Regular weigh-ins have also been shown to help prevent weight-gain • Weigh yourself at the same time each week • Keep in mind that a number on a scale won't give you the full picture WRITE DOWN YOUR GOAL • Be specific with your goal • Set smaller goals • Set your goals outside of your weight loss REEVALUATE YOUR PROGRESS Monthly or bi-monthly check-ins can help you modify your diet, exercise or other behaviors to help continue your progress IV Advoiding Unsafe & Unhealthy Diets Ask question Avoid using shakes, diet pills or other diet aids Stay away from cleanses or detoxification programs Ask question • purchase special meals or supplements? • What type of weight loss certifications or experience does the staff or founder/creator have? • How much weight? • Does the program include a part to help me maintain my weight loss? • Can you show me any studies about the longterm effectiveness? Avoid using shakes, diet pills or other diet aids • Many diet pills and other medications that are sold over the counter are not regulated • Always check with your doctor before taking any over the counter medications or supplements You maintain the plan • Once the diet stops, the weight will slowly sneak right back up on you • =>This is why it’s important to focus on long-term healthy lifestyle changes 3.Stay away from cleanses or detoxification programs • Your body doesn't need to be "cleansed" or "detoxed“ => that's the role of your kidneys and liver ...4 STEPS TO LOSE WEIGHT SAFELY I: Planning Meals for Weight Loss– Thuy Duong II: Incorporating Physical Activity for Weight Loss – Huong 70 III: Tracking Your Progress... supplements? • What type of weight loss certifications or experience does the staff or founder/creator have? • How much weight? • Does the program include a part to help me maintain my weight loss? • Can... your higher calorie food with a longer workout session II Incorporating Physical Activity for Weight Loss Perform regular aerobic exercise Incorporate strength training weekly Find a workout