Why We’re Here

2. 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.

4. Competition! • Team or individual? • With individual competition, every person is competing against everyone else. • In teams, you compare overall improvement between groups.

5. 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!

6. Weight Loss Points • You get 2 points for every pound lost. • Weight loss points are capped at 16 per month.

7. 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.

8. 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.

9. 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!

10. 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.

11. 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.

12. 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

13. Together we’ll explore the resources at your disposal.

14. What You’ve Got • Calendar • “Achieving Weight Loss” booklet • Summary • Food Records

15. Meet the Calendar • Mark today’s meeting on your calendar. • At our meetings, we’ll do… • Weigh-ins • Calendar checks • Food record returns

16. 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.

17. 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.

18. 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.

24. 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.

25. 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 Eyeballing Calories

26. Record Keeping Guide • Daily food records have space to log breakfast, lunch, supper, and three snacks. • Write down what you eat!

27. 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.

28. 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.

29. More Resources! • Extra calendars, daily food records, and weekly food records. • We’ll also have copies of the handouts provided at information sessions.

30. Tips, Tricks, and Winning We’re all in it to win it, right?

31. Indulge!But only a little bit • Pick a favorite Halloween treat and have one or two. • Stock treats that don’t tempt you.

32. 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.

33. Start Comfortably • The journey to healthy living can be a long road. Take things one day at a time. • Practice, practice, practice! • Sit less.

34. 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.

35. Check the Web • www.choosemyplate.gov • www.cnpp.usda.gov • http://foodandhealth.com/

36. Questions? Comments? Concerns?