Курс Designing Your Personal Weight Loss Plan

1. Welcome to Designing Your Personal Weight Loss Plan
2. Setting Your Goal Weight
3. Making a Plan for Exercise

ЦЕЛИ:

• Identify a realistic goal weight (Module 1).
• Formulate realistic weekly and monthly weight loss goals and specify a time frame to achieve your goal weight (Module 1).
• Plan when and how to monitor your weight as you begin to lose weight (Module 1).
• Describe the principles of energy balance (Module 2).
• Generate realistic goals for planned exercise frequency, duration, and intensity of specific activities (Module 2).

1. Nutrition
2. Grocery Shopping and Label Reading

ЦЕЛИ:

• Recognize which food groups to include for high diet quality and how many servings are ideal for each food group per day (Module 1).
• Choose a realistic level for calorie intake based on your goal weight and exercise plans (Module 1).
• Develop a plan for grocery shopping and a master list of groceries to keep on hand at all times (Module 2).
• Compare Nutrition Facts labels for key grocery items in order to select the healthiest options when at the grocery store (Module 2).

1. Eating Out
2. Identifying Support and Self-Monitoring

ЦЕЛИ:

• Identify three strategies for choosing the best menu options when eating in restaurants or cafeterias (Module 1).
• Identify three key people who can support you in your weight loss efforts (Module 2).
• Distinguish the importance of self-monitoring and develop a plan for peer coaching (Module 2).

1. Environmental Triggers
2. How Are You Doing?

• Select two key environmental “triggers” that can be barriers to weight loss (social settings, emotions, etc) (Module 1).
• Develop a plan for monitoring and managing your hunger level (Module 1).
• Evaluate your progress to date in terms of weight loss, calorie intake, diet quality, and exercise goals (Module 2).
• Modify your plan based on peer review (Module 2).

1. Relapse Prevention
2. Behaviors for Successful Weight Loss

• Demonstrate understanding of relapse prevention and strategies to dealing with relapses when they occur (Module 1).
• Identify three key strategies for keeping yourself on track for continued weight loss and adherence to goals (Module 2).