Weight Loss Mistakes To Avoid

1
Weight Loss Mistakes To Avoid
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Unrealistic Goals

• Setting unachievable,
• unrealistic weight loss
• goals is far more
• harmful than helpful.
• You will feel an
• enormous amount of
• pressure and when you
• dont achieve your goal,
• it can leave you depressed
• and ready to give up
• on weight loss altogether.

3
Setting a Goal Weight

• A goal to lose 5-10 of your starting weight
• is realistic and achievable.
• A good tool to use when trying to set a goal
• is the Body Mass Index (BMI) chart.
• Resolve to lose slowly. Choose an appropriate
• time frame to lose the weight. A loss of 1-2
• pounds per week is safe and effective.
• Set short term goals to keep you motivated.

4
BMI
BMI
Less than 18.5 Underweight 18.5 to 24.9
Normal 25 to 29.9 Overweight 30 or
Greater Obese
5
Have a Specific Plan of Action

• ? Its important to have a plan in order to
  keep on track.
• ? Break your ultimate goal into small weekly
  goals.
• ? Write down behavior changes you will make in
  order to reach your healthy weight.

6
Helpful Tips

• Weigh only once a week.
• Avoid being a perfectionist.
• Dont obsess over counting calories.
• Believe in yourself!
• Record or chart your
• progress.

7
The Fad Diet Trap

• How to Spot a Fad Diet
• Promotes rapid weight loss
• Claims there are magical or miracle foods.
• Encourages large portions of one particular food
  or type of food.
• Promotes rigid menus that are typically hard to
  follow.
• Suggests that weight loss can occur without
  changing your eating habits or increasing
  physical activity.
• Omits warnings for those who have medical
  complications such as diabetes or high blood
  pressure.

8
Popular Fad Diets

• Cabbage Soup Diet
• Grapefruit / Fruit Juice Diet
• Low-Carbohydrate Diet
• Hollywood Diet
• Amputation Diet
• Eat Right For Your Type
• Ear Stapling
• Pills and Powders

9
Healthy Eating Plan

• Fruits and Vegetables
• Whole Grain
• Low-fat Dairy
• Healthy Fats
• Carbohydrates
• Salt
• Alcoholic Beverages

10
Liquid Calories

• Beware of juice drinks.
• Check the ingredients in your smoothie.
• What type of milk
• are you drinking?
• Never Supersize.
• Learn to love water.

11
Unhealthy Habits

• Starving Yourself
• Skipping Meals
• Bingeing after a diet slip-up.
• Treating yourself.
• Eating everything
• during the Holidays.

12
Portion Control Challenged

• Eating every last bite
• of food.
• Finishing food of
• other peoples plates.
• Plates NOT Platters!

13
Exercise

• Computer and Television Time
• Schedule Exercise
• Find an activity you enjoy!