Real Life Weight Management

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Real Life Weight Management

• YMCA of Metropolitan Fort Worth

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We Have Tried Them All

• Sugar Busters
• Eat, Cheat Melt Away Fat
• The Formula 40-30-30
• The Soy Zone
• Food Combining
• Eat Right For Your Type
• Awaken The Diet Within

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The Promises

• Fast
• Easy
• Revolutionary
• Fool Proof
• Permanent
• Lifelong

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The Truth

• Dieting is like holding your breath under water,
  eventually youll have to come up for air!

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Close Your Eyes And Pick One!

• Any diet will workbecause they
• Are low in calories
• Limit food choices
• Eliminate food groups
• Outline bad foods
• Are restrictive
• Are rigid

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The Success Is Short Lived

• What happens when we go off,
• or quit a diet?

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And Why Didnt This Diet Work?

• It was low in calories
• It limited my food choices
• It cut out entire food groups
• I felt guilty when I ate bad foods
• It was too restrictive
• It was so rigid!

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A New Concept Management

• We need to find a sensible way of eating that we
  can sustain for the rest of our lives.

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A Lifetime

• Its not what we do for the next six weeks, or
  the next 6 months
• but what we do for the next 6 years that will
  determine our weight 6 years from now.

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Real Life Success!

• There are three elements that work dynamically
  together to create
• Real Life Weight Management!

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Elements For Success!

• Adequate Activity
• Sensible Nutrition
• Self-Empowerment

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Adequate Activity

• This includes
• Aerobic, or Cardiovascular Exercise
• Strength Training
• Flexibility training

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Aerobic Activity

• Begin with 30 minutes 3 times per week of
  moderate intensity exercise
• Exercise in your Target Heart Rate Zone
• Choose activities that you enjoy!

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Strength Training

• Increases our bone density, improves posture
• Increases our strength for activities of daily
  living
• Increases our metabolism, the rate at which our
  body burns calories
• Ten to 12 exercises for the major muscle groups
  1 set, 8-12 repetitions.

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Flexibility

• Stretching helps us maintain our range of motion
• Provides an acute release of muscular tension
• Is an excellent tool for stress reduction.

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Sensible Nutrition

• (In a nutshell)

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Macro Nutrients

• Carbohydrate
• Protein
• Fat
• Vitamins
• Minerals
• Water

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Revisiting the Food Guide Pyramid

• This tool was developed to provide a standard
  measurement of both nutrients and of caloric
  content for any given food.
• It is under heavy scrutiny and we will see a
  New Pyramid in the near future.

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Communication Gap

• The Food Guide Pyramid is an excellent tool that
  hasnt served us well due to a communication gap.
  

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Disconnect Between

• Portion Size
• A portion is the amount of food that you choose
  to dish up on your plate at any given meal.

• Serving Size
• A serving size is a standardized measurement
  based on the food guide pyramid.

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Sensible Nutrition

• Choose a wide variety of foods based on the Food
  Guide Pyramid
• Monitor serving sizes
• No food is off limits
• Eat more fruits and vegetables
• Choose whole grains
• Choose lean meats, and low fat dairy

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Self-Empowerment

• The Missing Link

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Self-Empowerment Means

• Deciding You Are Worth It
• Exploring Your Self-Image Body-Image
• Working Toward A Positive Self-Image
• Being Able To Identify Barriers
• Allowing Yourself To Be Human To Make Mistakes

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Elements For Success!

• Adequate Activity
• Sensible Nutrition
• Self-Empowerment