Weight Loss 101A’nna Sewall, B.S., Doctoral student, NASM-CPT, Dietetic Intern

Focus on the Big Picture

Calories Count but you don’t need to count calories Need to create a calorie deficit Burn > Intake Focus on eating patterns rather than

calories

Where to Start

Lean Protein

Veggies! Make at least ½ of your plate non-

starchy vegetables Always add vegetables Provide micronutrients necessary for

metabolism & health Good source of

fiber & water

Go for whole grains Make at least ½ of your grains whole

grains

Make sugar a treat Sugar causes inflammation Makes you hungry Promotes weight gain Eat treats sparingly Sugar is hidden…

Ketchup/BBQ sauce Yogurt Salad dressings Instant oatmeal Dried fruit

Frozen meals Fruit juice Cereals Granola/bars Pasta sauce Canned fruit

Make your plate great!

Move Your Body Take the stairs Park farther away

in the parking lot Go for walks on

your lunch break Every hour

walk/move for at least 10 minutes