Diet and Exercise Tips


COMPONENTS OF A SOUND WEIGHT LOSS PROGRAM

Posted by Cheryl Komline, Jun 21, 2010.
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COMPONENTS OF A SOUND WEIGHT LOSS PROGRAM

 

Complete the checklist to determine how many components the plan you are considering has.

 

Intake

                       ·          Based on food (not pill, products, etc.)

                       ·          Includes all food groups: Reduces calories but does not eliminate and/or emphasize any one dietary component

                       ·          Avoids skipping meals: Promotes eating at regular intervals beginning with breakfast

Flexibility

                       ·          Provides guidance on how to eat at parties and away from home

                       ·          Teaches how to plan menus and recipes

                       ·          Keeps your cultural needs in mind

                       ·          Adapts to your habits and tastes

Behavior Modification

                       ·          Teaches you to make positive and healthy behavior changes

                       ·          Includes goals that are reasonable and can be maintained

                       ·          Addresses mind-body connections (such as how to identify emotional eating vs. real hunger)

                       ·          Includes a plan if relapse were to occur

                       ·          Encourages or provides social support

Realistic and Safe Weight Loss Goals

                       ·          Initial weight loss goals of 5 to 10% of your current body weight

                       ·          Slow and steady weight loss of ½ pound to 2 pounds per week

                       ·          Includes a plan to keep the weight off after you have lost it

Exercise

                       ·          Promotes regular physical activity

                       ·          Offers tips to increase moderate-intensity physical activity

Other Items to Consider

                       ·          Does the program recognize that maintenance of a healthy weight requires lifelong changes in habits?

                       ·          Can you eat this way for the rest of your life?

                       ·          Is the program run by a team of trained and/or licensed health professionals?

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