Transcript Simple changes

Losing Weight: Small Changes
Make a Big Difference
Alissa Pludeman
LiveLifeWell Health Coach
The Health
Small
Changes
Coach
Make
Experience
a Big Difference
January 2010
Company Confidential
© 2010
2012 Abbott
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Meet LiveLifeWell Health Coach, Alissa Pludeman
• Onsite Health Coach
in Lake County, IL
• B.S. Health Promotion
and B.A. Dance from the
University of Iowa
• Certified Health Coach,
Pilates instructor and
Personal Trainer
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
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Points Covered Today
• Steps to Creating a Plan
– Find Motivation
– Set Goals
– Take Action
• Simple Changes to Losing Weight
– Be Physical Activity
– Journal Eating Habits
– Make Healthier Foods Choices
– Manage Stress
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
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Did You Know?
• Nearly two-thirds of Americans are either overweight or obese
• According to the CDC, about two-thirds of American adults at any
given time are on a diet to either lose weight or prevent weight gain
– Of those Americans, 44 percent are women and 29 percent are men
• U.S. Surgeon General reports that obesity and overweight is the
second leading cause of preventable death and results in about
300,000 deaths per year
• The Federal Trade Commission estimates that each day Americans
spend about $109 million on dieting or diet-related products which
amounts to more than $34 billion per year
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
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Create a Plan – Find Your Motivation
• Weight loss can be difficult, so it’s important to begin the journey with
identifying what your true motivation is for losing the weight
• Write down what will motivate you to stick to your plan
– Fitting into a certain size
– Having more energy
– Limiting joint or back pain
– Being a good role model
– Eliminating or reducing your medications
– Simply becoming healthier
• Make a pros and cons list
– What will you gain by losing weight and becoming healthier?
– What will you lose?
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
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Create a Plan – Find Your Motivation
• Losing weight helps with:
– Lowering cholesterol by decreasing LDL and increasing HDL
– Lowering triglycerides
– Lowering blood sugar
– Decreasing chances of diabetes or if you are diabetic, it can help you get off
medications or at least lower the dose
– Increasing resilience to life’s stressors
– Preventing joint pain and back pain
– Decreasing your chance of heart disease, stroke and some cancers
– Losing as little as 10 pounds can help lower blood pressure
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
6
Create a Plan – Find Your Motivation
• Write down what motivates you and keep the list visible
– If you have a set back look at your motivators and remind yourself why you
want to lose the weight and make positive lifestyle changes
• Take pictures along the way
– Your body might be changing even if you don’t see the scale move. Taking
pictures will help you see a difference after the first few months
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
7
Create a Plan – Set Your Goals
• Once you have decided you are ready to start making changes to your
lifestyle, and are motivated to do so, you’ll need to set your goals
• Goals keep you organized and on track
– They help maintain the changes you’ve currently made and help you
continue your journey
• Once you make a goal, it becomes a priority
• Your goals give you something tangible to work toward
• They help measure your progress
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
8
Create a Plan – Set Your Goals
Make SMART Goals
• Specific – Goals should be well-defined
• Measurable – Be very clear about what exactly you want to accomplish
• Attainable – Your goals should be within successful reach
• Realistic – Challenge yourself, but be realistic
• Timely – Set a deadline that is not too far off
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
9
Create a Plan – Set Your Goals
• Set a long-term and short-term goals to keep you on the right path
– This will supply a roadmap for your journey
• Example of long term goal: I will lose 30 pounds in 6 months
• Example of short term goal: I will lose 15 pounds in three months
• Example of smaller goal: I will exercise 3 times this week for 30 minutes
on the elliptical
• Write down your goal and tell people about it
– This turns your idea into reality
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
10
Create a Plan – Take Action
• Put your goals to work
• Make simple changes to support your goals
• Focus on one change at a time. You don’t have to change all at once
• What is your first step?
– Keep a food journal?
– Watch portion sizes?
– Make healthier choices?
– Exercise more?
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
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It Works! What Your Co-Workers Have Experienced
• Sharon, an employee in Lake County, attended an on-site health screening last
year and found out she had a few numbers out of range
• She decided it was time to do something about her health and returned a call
she received from a LiveLifeWell health coach
• Sharon slowly changed her eating habits and worked her way up to
consistently including exercise in her life
• By taking small steps over time, Sharon has lost 20 pounds and is still
continuing her weight loss journey.
• Examples of small steps and goals that lead to her success include:
– Tracking her eating with a food journal
– Using a smaller plate to decrease portion sizes
– Increasing fruits and vegetables and staying away from junk food
– Eating a healthy breakfast every day
– Switching to skim milk from 2% and limiting butter use
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
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Simple Changes You Can
Make Today
Small Steps
Changes
for Success
Make a Big Difference
January 2010
Company Confidential
© 2010
2012 Abbott
13
Get Moving
• Exercise will help burn excess calories, increase self confidence,
decrease stress response, and boost your mood
• Simple changes:
– Find something that you like doing that doesn’t feel like a chore
– Not much time right now to add exercise? Count your steps and add walking
into your day
– Be active with your entire family. Bike riding, doing yard work, playing at the
park, or taking a family walk are all great things to keep your family active
and burn calories
– Schedule your workouts! Just like any other appointment put your workouts
in your calendar
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
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Keep a Food Journal
• Journaling is a key component to losing weight
– When you journal it’s like having a health coach keeping you on track and
reminding you of the foods you are eating
– Journaling is a solution to mindless eating. Writing it down makes you more
mindful of what you are consuming
• Tips for successful journaling
– Find a method that works for you (journal, notepad, phone application)
– Write down what you ate (and how much) right after you eat it to allow for
more accurate reporting
– Don’t under report what you are eating. Write everything down, even if it’s
not so healthy. This is not to make you feel guilty, just more aware
– Keep track of the time you ate and how you felt afterwards. This can help pin
point stress eating or eating out of boredom
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
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Keep a Food Journal
• Visit iLiveLifeWell.com
– Click ‘Resources’
– Click ‘LiveLifeWell Food Journal’
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
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Foods Choices – Increase Fiber
• Diets rich in dietary fiber have been
shown to have a number of beneficial
effects including keeping you satisfied
longer and a decreased risk of
coronary artery disease
• Simple changes:
– Use whole grain breads, pastas, brown rice or quinoa
– Add kidney beans, black beans, soybeans, artichokes or lentils to salads,
soups or stews
– Enjoy hummus or a black bean dip with some veggie sticks as a snack
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
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Food Choices – Watch Portion Sizes
• Portion sizes have been growing since the 70’s. Most of us can
decrease our calorie intake by being more mindful of our portions
• Simple changes:
– Use a smaller plate
– Increase vegetables on your plate and limit meat and starches
– When eating out limit portion sizes by putting half of your food in a to-go box
before you start your meal
– When determining portion size use your hand
• Tip of the thumb to first knuckle = 1 teaspoon
• Whole thumb = 1 tablespoon
• Palm of your hand for females = 3 oz., males = 4-5 oz.
• A bar of soap or deck of cards = 3 oz.
• Tight fist = ½ cup+
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
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Focus on Your Plate
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
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Food Choices – Increase Fruits and Vegetables
• Vegetables are nutrient dense and low in calories
• Helps prevent a number of diseases including cardiovascular disease
and some cancers
• Simple changes:
– Make sure you have at least one serving at each meal and snack
– Add fruit to cereal or as a snack
– Fruit is great replacement if you are craving something sweet
– Increase vegetables by adding a green leafy salad with a variety of sliced
veggies to your meals
– Veggies with hummus or reduced fat peanut butter is a great snack full of
protein and fiber
– Use help from the store. Veggies in steamer bags or pre-sliced makes it
quick and easy to add vegetables or fruit to every meal
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
20
Food Choices – Choose Lean Meats and Protein
• One portion of meat should be 3-4 ounces or the size of the palm of
your hand without your fingers
• Choosing leaner meat options will help lower your daily fat content and
in turn add to a healthier lifestyle
• Simple changes:
– Use lean ground turkey breast instead of ground beef for burgers, tacos, and
pasta dishes. Your family won’t even know the difference!
– Add fish to your weekly rotation. This is a low fat option and high in protein
– Choose vegetarian sources for protein such as beans, nuts, and soy
products
– When choosing dairy products choose low fat or fat free options
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
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Food Choices – Limit Sugary and High Fat Drinks
• What we drink adds a lot of excess calories and fat
• How can you save some calories?
– One 12 oz. can of Pepsi has 150 calories
– One 16 oz. Mocha Frappuccino 370 calories and 15 grams of fat
• Simple changes:
– Drink at least 64 ounces of water daily
– If you drink soda, choose diet options
– When ordering coffee drinks ask for low fat and low calorie options:
• Skim milk instead of whole
• Hold the whip
• Order sugar free syrup and ask for one or two less pumps
– 16 ounce light mocha Frappuccino is 140 calories and 1 gram of fat
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
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Food Choices – Limit Alcohol
• Limit alcohol intake to two drinks per day for men and one for women,
if you drink at all
• Alcohol adds empty calories to your diet which can sabotage your
weight loss goals
• Research shows that if you drink before or during a meal, both your
inhibitions and willpower are reduced. In this state, you are more likely
to overeat — especially greasy or fried foods
• Simple changes:
– Eat first, then have a cocktail
– Choose low carb beers and use diet soda for mixers
– Drink sparkling cider instead of wine
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
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Be Aware of What’s in Your Cocktail
Drink
Serving Size
Calories
Red Wine
5 oz.
100
White Wine
5 oz.
100
Champagne
5 oz.
130
Light Beer
12oz.
105
Regular Beer
12oz.
140
Dark Beer
12oz.
170
Cosmopolitan
3oz.
165
Martini
3oz.
205
Long Island Ice Tea
8oz.
400
Gin and Tonic
8oz.
175
Rum & Soda
8oz.
180
Margarita
8oz.
200
Whisky Sour
4oz.
200
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
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Food Choices – Have 3 Balanced Meals
• Eating at least 3 meals a day is a key to weight loss
• Skipping meals will lower your metabolism and can cause binging later
• Simple changes:
– If you don’t eat breakfast, starting adding it to your morning routine
– Add mid-morning and mid-afternoon snacks to your day to help with hunger
• You will find that you consume less calories throughout the day
– Balance your meals with lean proteins, healthy carbohydrates, fruits and
vegetables.
• Adding fiber and lean protein choices will help you feel fuller longer
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
25
Manage Stress
• As we become more stressed, new changes to your daily routine (like
walking 15 minutes each day) may become difficult to keep up.
Exercise and healthy eating tend to fall to the wayside when stress
takes over. Many of us cope by eating quick, easy comfort food
• Simple changes:
– Manage stress eating with journaling and finding low fat/calorie options
– Keep exercising! Exercise combats stress and releases mood boosting
endorphins that provide relief to stress
– Find stress management techniques that works for you
Contact LifeWorks at 800-626-0738 or www.LifeWorks.com
(User ID: abbott; password: 1020)
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
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Final Thoughts
• Establish motivation and commit to your goals
• Keep a food journal
• Pick a few simple changes to start with. Once you’ve been consistently
successful, add a few more
• Add movement to your day
• Increase your resilience to personal stressors
• Reward your successes
• Find ways to encourage yourself during relapses
Small Changes Make a Big Difference
Company Confidential
© 2012 Abbott
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Thank you!
Please visit iLiveLifeWell.com
for more information
SmallWell,
Live
Changes
Steps
Stress
for Success
Make
Lessa–Big
Healthy
Difference
Diet
May 12, 2010
January
Company Confidential
© 2010
2012 Abbott
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