Transcript Document
Weight Loss Challenge
Welcome!
• • Mobile phones turned off Write down all your questions
How does
Weight Loss Challenge work?
• • • • • Weekly meetings Weekly weigh-ins Nutrition education Personal coach £39 for 12 weeks • • • No requirement to purchase products Cost to attend goes into a prize fund Small weekly gift incentives
Monetary prizes
• 1 st place: 50% of prize money • 2 nd place: 30% of prize money • 3 rd place: 20% of prize money
You could even win a Cash Prize* if you are one of the top achievers in your challenge. Cash Prizes* awarded to 1st, 2nd & 3rd places
Criteria: Total weight loss as a percentage of body fat Monetary amount will vary depending of the number of participants within the challenge
Weekly topics: 1 - 6
• • • • • • Protein Meal Plans, Snacking and Water Energy and Metabolism Carbohydrates Nutrition Labels Fibre
Weekly topics: 7 - 12
• • • • • • Eating Out Bone Health Sugar Exercise Heart Health Maintenance: Long-Term Wellness
Commitment agreement
• • Signing your contract Your agreement to commit to the 12 week Weight Loss Challenge
Why
join?
People decide to join a Weight Loss Challenge for various reasons; • • • To improve your overall health To feel confident and look good To improve your quality of life
What is your
Why?
• • Any reason is a genuine reason Write down your reason for attending Weight Loss Challenge
Lets talk about food
• • • • Direct fuel – Carbohydrates Reserve fuel – Fat Building material – Protein (amino acids) Protective substances – Vitamins, Minerals and Trace Elements
Unbalanced diets
• • • • •
Too much
Fats Sugar Salt Simple Carbohydrates Alcohol • • • • • •
Too little
Vitamins Minerals Proteins Fibre Water Omega-3
World Health Organisation
• • • • • • Healthy weight Exercise and physical activity is fundamental for weight control Food energy intake is in balance Less intake of saturated fats and trans fatty acids Less intake of sugars and salts Eat more fruit and vegetables
Reality of unbalanced nutrition
There are specific nutrients which are essential for growth and maintenance of the body. Over time a diet and lifestyle consisting of unbalanced nutrition can lead to health issues.
1. Overweight and Obesity
; the imbalance between declining energy expenditure due to physical inactivity and high energy in the diet (excess calories whether from sugar, starches or fat) is the main determinant of the obesity epidemic
2. Diabetes;
weight gain, obesity and inactivity accounts for the increasing rate of type 2 diabetes worldwide
3. Cardiovascular Diseases;
are to a great extent due to unbalanced diets and physical inactivity
4. Cancer;
maintaining a healthy weight can reduce the risk of some cancers
T H I S W E E K
Protein
• This week we will be looking at Protein as the important basis of a healthy diet. http://www.hrblemea.com/wlc/vids/luigi/5050-gb-en wlc-introduction.html
The building blocks of life
1.
2.
3.
4.
Protein intake is particularly important for its role in cell maintenance and repair Protein aids the production of enzymes, hormones (such as insulin) and antibodies Protein plays a part in the transport of oxygen, fatty acids and minerals Protein can help to build and maintain lean muscle mass which is important for those on a weight management programme
Protein sources
• • • • There are two sources of proteins;
animal
and
vegetable
– sources of animal protein tends to be higher in fat, ensure you choose low fat options or lean cuts of meat
Animal
Meat Chicken and egg Fish Dairy Products • • • •
Vegetable
Pulses Nuts Cereals Tofu, soya
Reality of protein intake
Animal
+ High net protein utilisation + Essential minerals + Fish: Omega-3 - Saturated fat
Vegetable
+ Good or no fats + Dietary fibres, vitamins and minerals - Low net protein utilisation (except for soya)
How much protein should you eat each day?
RDA = 0.83 grams of protein for every kilogram of body weight for adults.
(European Food Safety Authority, 2012)
Protein content of foods
Food portions providing protein
Beef, lamb, pork 2 medium slices (75g) Chicken 1 small breast (75g) Fish 1 medium fillet/steak (100g) Baked beans ½ can (200g) Yoghurt (120g pot) Peanuts 1 handful (50g) 25g Herbalife Formula 1 plus 250mls semi-skimmed milk
g protein
20g 19g 20g 10g 6 10g 17.6
Personal Appointment
• • • • • • 1-2-1 with your Coach Measure and weigh-in Get your photo taken Recommended calorie intake calculated Recommended protein intake calculated
Register your personal appointment and Wellness Evaluation before you leave
Next week
• • • • Healthy Breakfast Meal Plans Snacking Water
Don’t forget
• • • • To bring pen and paper Keep a log of everything you eat and drink over the next week and bring it with you to the next meeting Write down
your goal
and
why it is your goal
Bring along a friend!