SESSION 3: KEEPING ACTIVE AND
HEALTHY WEIGHT LOSS
Mireille Moreau RD, MSc Human Nutrition
PHYSICAL ACTIVITY
¢  Refer
to physical activity handout for guidelines
HEALTHY WEIGHT LOSS
¢ 
Calories burned > calories consumed
¢  1
lb of fat = 3,500 calories
¢  Healthy weight loss = 1-2 pounds/week
¢  Mindful
eating
¢  Physical activity
— 
— 
Increasing physical activity on most or all days of the
week will help burn additional calories
Include resistance exercises to increase your
metabolism
Burn more calories, even at rest
¢  Maintain muscle and bone mass
¢ 
THINGS TO REMEMBER
¢  Muscles
weigh more than fat but as you gain
muscle, you lose fat
¢  The scale may show an increase or no change in
weight
BUT
¢  You will see results:
In the way your clothes fit
¢  In your ability to perform activities of daily living
¢  In the way you feel – More energy!
¢ 
MINDFUL EATING
¢  Be
— 
— 
aware of:
Plate sizes
¢  The larger the plate, the greater the risk of overeating
Food in plain view
¢ 
— 
Keep foods in pantry and/or do not buy foods you have difficulty
eating in moderation to avoid temptations
Portion sizes
¢ 
Read nutrition labels and follow 5/15 rule
5% Daily Value or less is a little (sodium, fat, saturated and trans fat);
¢  15% Daily Value or more is a lot (fibre, vitamin A, calcium, iron)
¢ 
¢ 
Use visual cues
MINDFUL EATING
¢  Be
— 
— 
aware of Surroundings/setting:
Eating as a family on a regularly basis is associated
with better weight management in later life.
Slow down; take the time to chew and savour your food
¢ 
— 
Avoid distractions - Your brain cannot do two things
at the same time
¢ 
— 
It takes 20-30 minutes for your brain to register that you
are full
You cannot savour food as much while watching TV which
can leave you less satisfied and therefore cause you to
overeat
Tendency to overeat :
All you can eat restaurants
¢  Potluck night with your friends or social event with plenty of
appetizers – Fill up on vegetable platter
¢  In front of the TV - Scoop out a small bowl of chips, don’t sit with
the entire bag
¢  Frequent snacking
¢ 
MINDFUL EATING
¢ 
Be aware of physiological and emotional feelings that
cause you to eat
—  Types of hunger:
Stomach : Physical need for food
¢  You have not eaten anything for 5 to 6 hours
¢  Your stomach is growling
¢  Mouth: Food craving
¢  It’s a hot summer day and you see a sign for ice cream
and choose to indulge
¢  You are looking for something with a certain taste or
texture
¢  Heart: Eating your emotions
¢  Learned behaviour – Eating because of how you’re feeling
mentally
¢ 
MINDFUL EATING
¢  Be
— 
aware of energy dense meals:
Meals that are smaller in size but high in calories
and not necessarily higher in healthy nutrients
SOME POINTS TO REMEMBER
¢ 
Eat a variety of foods rich in nutrients (protein, complex
carbohydrate, healthy fats, vitamins and minerals)
¢ 
Pay attention to serving size and energy density of meals
¢ 
Read nutrition labels
¢ 
Eat when you are hungry
¢ 
Enjoy your meal with your loved ones
¢ 
Be active
DEALING WITH NEGATIVE THOUGHTS
¢  Don’t
let negative thoughts discourage you from
being active and eating healthy
— 
— 
‘Talk Back’ to negative thoughts
Avoid:
Bad thoughts – No one is perfect, do your best!
¢  Excuses – You are responsible for your choices
¢  Should thoughts – Slipups happen; don’t dwell over it, learn
from your mistakes and move on
¢  Not as good as thoughts – Everyone is different; focus on
your own success
¢  Give up thoughts – Take one step at a time; think SMART
goals!
¢ 
MANAGING STRESS
¢  Be
physically active
¢  Share work with others
¢  Practice saying NO if you are overwhelmed
¢  Set SMART goals
¢  Take charge of your time
¢  Use problem solving steps
¢  Plan ahead
¢  Keep things in perspective
¢  Reach out – you are not alone!
STAYING MOTIVATED
¢  Keep
track of your weight, eating and physical
activity goals
¢  Add variety to your routine
¢  Set new SMART goals for yourself and find ways
to reward yourself sensibly when you meet each
goal
¢  Create some friendly competition
¢  Seek out support when you need it