Weight Loss &

Management Education

By, Lindsay K. Johnson, RD, LDClinical Registered Dietitian, BJEC

Photos used are licensed: free for commercial use and sharing via google or personal photos

What you will learn

Energy Balance

Tracking Your Energy Input and Output

MyPlate Method When Meal Planning

Healthy Snacking

Pleasure and Flexibility

Physical Activity

Emotional Wellness

Take-Home Tips

Food is Energy

& Information

What we eat provides “fuel” to every cell in our body

Similar to the gas, oil, and coolant we place in our cars

With the right combinations of “food/fuel” your body can thrive or it can crash

In order to effectively lose weight an then maintain it, nutrition education is key

Learn how to plan a balanced meal

How to stay hydrated

What amount of fuel your body needs for safe and enjoyable weight loss

Physical activity and how it effects weight loss

Emotions and their impact on your appetite and motivation

Energy Balance is similar to

a bank account

Your body shape is a result of how much energy “money” you

deposit into your account versus how much energy you “burn off”

by moving your body

The type of money you deposit into your account also makes a

difference, deposit a $100 dollar bill to provide longer savings

This is similar to eating a well balanced meal with vegetables, lean

protein, heart healthy fat and whole grains, fresh fruit

You will feel energized and full until your next “deposit” meal

For tech savvy persons download a free app

“Lose It” app allows you to track your energy balance

Customize your specific needs for your lifestyle and goals

Not a tech user, keep a food and fitness journal on paper

Track your food and drink intake by calorie counting and write your

minutes of physical activity each day

Step on the scale at least 1x per week

After a month, review your weight trends, eating patterns and adjust your plan

as needed

calculate your energy needs

Myplate

for meal planning

Use MyPlate as a visual aide to plan portion sizes at meals

Experiment with a daily snack if you are more active

The largest portion of you plate should be your green vegetables (salad, broccoli, green beans,

asparagus)

The palm of your hand is the portion size for your protein (chicken, beans, fish, eggs,

nuts/cheese, pork, beef)

A tight fist is the portion of carbohydrate/grains (whole wheat bread, brown rice, pasta, potato,

corn/peas)

Save fruit as a dessert, the smallest part of the plate (a few slices of apple, orange, banana, or a

handful of berries)

Drink 1 c of water with meals, and sip on water between meals

For calcium, add a daily cup of low-fat milk/almond milk or have a low-fat fruited yogurt with

your daily snack (which also provides a natural source of probiotic for a healthy digestive system)

Balanced Meals Examples

MyPlate Method

Balanced

snack

Always pair a carbohydrate with a protein/fat

Carbohydrates: fruit, crackers, cereals, fruited

yogurt, potato chips, bread

Proteins: eggs, cheese, dairy, nut butters, deli

meat

This keeps your blood sugar stable longer and

keeps you full until your next planned meal

Create a reference meal plan of food you enjoy and feels good

Repeat what works

Allow a little flexibility from this reference meal plan

Enjoy a favorite food, but ask yourself if it is true hunger or emotional hunger

Use the acronym LATE

Are you: Lonely/bored, Angry, Tired, or Emotionally overwhelmed

Connect with that emotion and find a way to “self-sooth” that does not involve eating

Eat your planned meal and then move on to your next task, it can take 10-20 minutes for your body to feel satisfied after eating a colorful balanced meal or snack

Change your thinking, food is mainly “fuel and nourishment” not mainly pleasure

Flexibility, enjoyment,

self-control

Physical Activity Move your body daily

When you enjoy a “fun food” stay active so your body can metabolize the extra energy better

Walking daily (split it up into 10 minute increments as needed)

Seated movements to encourage blood flow work similar to walking

Aim for 30-60 minutes total per day beyond your normal routine (10,000 steps/day helps promote gradual weight loss)

Think outside of the box

Cleaning

Dancing

Gardening

Organizing

Biking

Swimming

Change your frame of mind to enjoy daily movement, don’t call it exercise

Emotional hygiene

Just like brushing your teeth daily, your mind needs daily cleansing

When an emotion comes into your mind, honor it, seek an answer for it as possible, and

then move on mentally

Thoughts left in your mind can be energy draining and potentially effect your health in a

negative way

If you cannot “self sooth” or have never been taught how, a counselor or therapist can

help teach you techniques

Talk therapy can sometimes provide relief, call a close friend or family member

Hobbies: Reading, painting, exercising, listening to music, spiritual connection,

cooking, or giving back to others by volunteering or mentoring

Rest your mind, try a daily power-nap and maintain a healthy work/life balance

Take-home tips

Make your health a priority so that you can be strong enough to help others

Plan, prepare, practice and put into action what works for you

Honor your unique needs, not what works for someone else

Find your “wellness routine” and learn to be flexible by enjoying a treat here and there

Avoid reading “fad diets and extreme exercise plans” on the internet, this can be dangerous and

leave you feeling emotionally overwhelmed

Work with a professional at first to help simplify things

Check with your doctor before you start a new fitness and health routine

References

1. Mahan, L. Kathleen., Escott-Stump, Sylvia., Raymond, Janice L. Krause, Marie V., eds.

Krause’s Food & The Nutrition Care Process. St. Louis, Mo. : Elsevier/Saunders, 2012. Print.

2. U.S. Department of Agriculture. http://www.ChooseMyPlate.gov Website. Washington, DC.

3. Academy of Nutrition and Dietetics. Adult Nutrition Care Manual.

http://www.nutritioncaremanual.org.

Thank you!

Learn, Grow & Live Well