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

• 1st place: 50% of prize money• 2nd place: 30% of prize money• 3rd place: 20% of prize money

Criteria: Total weight loss as a percentage of body fatMonetary amount will vary depending of the number of participants within the challenge

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

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?

• To improve your overall health• To feel confident and look good• To improve your quality of life

People decide to join a Weight Loss Challenge for various reasons;

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 nutritionThere 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

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

T H I S W E E K

The building blocks of life

1. Protein intake is particularly important for its role in cell maintenance and repair

2. Protein aids the production of enzymes, hormones (such as insulin) and antibodies

3. Protein plays a part in the transport of oxygen, fatty acids and minerals

4. 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

Vegetable• Pulses• Nuts• Cereals• Tofu, soya

Animal• Meat• Chicken and egg• Fish • Dairy Products

Reality of protein intake

Vegetable+ Good or no fats

+ Dietary fibres, vitamins and minerals

- Low net protein utilisation

(except for soya)

Animal+ High net protein utilisation

+ Essential minerals

+ Fish: Omega-3

- Saturated fat

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 g protein

Beef, lamb, pork 2 medium slices (75g) 20g

Chicken 1 small breast (75g) 19g

Fish 1 medium fillet/steak (100g) 20g

Baked beans ½ can (200g) 10g

Yoghurt (120g pot) 6

Peanuts 1 handful (50g) 10g

25g Herbalife Formula 1 plus 250mls semi-skimmed milk

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!