Class Three - Lose Weight

FOOD FITNESS FIRST® was designed to help make better food choices. But to find out if you need to lose weight, you must know what your healty weight is. Usually healthy weight is found by looking at your age, height and weight. Most often, we can look in the mirror and see that we weigh too much.

If you are not sure, we can take a quick test to see if your weight is in a healthy range. Divide you weight by your height in inches; then take this number and divide by your height in inches again. Then multiply that number by 703. If this number is 25 or less, your weight is fine. If over, your weight is no longer healthy and weight loss would probably beneficial.

The only time this is not true is if you are someone who exercises avidly – runners, weight lifters, those who exercise 5 or more times each week. Muscle weighs more and the more muscle you have, the heavier you can be and still be at a healthy weight.

Let’s talk about some of the questions above. A healthy weight can mean losing just 5-10% of your body weight to see some positive health changes. Weight loss is tough because we are making changes that sometimes we have done for a long time. We are often eating less than usual and may feel hungry. We may be trying new foods and trying to leave off foods that are available and easy to choose; Change is difficult and takes time, so we must be patient.

This leads us to the next question – are we being realistic about weight loss and what to expect and what time frame for it to happen in? Most often, we expect and want instant results; this requires big changes and when we make big changes, we often have trouble doing them for very long – example eating salads every day for lunch or walking 10 miles each day. This will become difficult and boring so we must approach weight loss as something we can do for a long time and plan to be patient with how long it takes.

How Does Weight Gain Occur?

Weight loss occurs for most people gradually; as we get older and into adult hood, we stop being as active normally. Then we continue to eat the same amount of food or in some cases, more food. There are times when a medical condition may cause weight gain (under active thyroid is one example), and occasionally medicines, like steroids may cause weight gain, but 99% of the time,. Weight gain is just lack of awareness of the amount of food we need to eat. Also knowing the calorie, fat, etc value of foods can help make better choices.

How does it happen?

  • Gradually for most people
  • Often, people can pinpoint the time it happened: after birth of a child, after a surgery or injury, etc.
  • There are very few medical problems or medications that cause weight gain. Most weight gain is caused by the old ratio: too much food/not enough exercise
  • Teaches you how to eat right, balance nutrients, balance calories, and enjoy your food.

Changing The Ratio: Less Food/More Activity

  • Gradual changes over time can make the difference
  • Find out what you are doing now: exercise, eating, snacking habits, etc.
  • Make a list or record of what you are doing now, choose an area to work on and start there
  • What motivates you?
    • We can succeed if we are motivated to change
    • For many of us, how we look is the most important. As we age, exercise can help us stay more mobile and have less aches and pains. Take a moment to think about what really motivates you.
  • How do we do it? Eating Less Calories
    • Is medicine the answer?
    • There are lots of diets out there. Which one is best?
    • We feel the best approach is to include more fruits, vegetables, whole grains, low fat meats and dairy.

FOOD FITNESS FIRST® FOOD SPIRAL®

  • The Healthy FOOD SPIRAL®is divided into six food sections:
    • The spiral has three colors: Green, Yellow, Red. Similar to a stoplight.
    • Vegetables are Light Green
    • Fruits are Dark Green
    • Dairy are Light Green
    • Grains/Breads are Dark Green
    • Meats are Light Green
    • Fats are Dark Green
    • Unhealthy foods are the Darkest Red in the center.
  • Each food group is divided into three areas:
    • Green, or "GO", foods are to be eaten most of the time.
    • Yellow, or "CAUTION", foods are to be eaten sometimes.
    • Red, or "STOP", foods are to be eaten occasionally.
  • Each food group has factors
    • Each factor gives a value to the food
    • The Food Factor gives a value to the food
    • The Food Factor is based on the calories, fats, fiber, sodium, etc. found in the food.
    • Let’s take a quick look at each food group and the factors that go in each area: “Go”, “Caution” and “Stop” foods

Vegetables

  • GO: 0 Factor - This includes all raw or cooked vegetables without any fat: Artichoke, broccoli, tomatoes, lettuce, cauliflower, carrots, etc.
  • CAUGTION: 1 Factor - This includes all the above vegetables, with the addition of fats; like margarine, butter, oils, dressings, etc.
  • STOP: 3 Factor - This includes vegetables in a lot of sauce: cheese, mushroom soups, casseroles, etc.

Fruis

  • GO: 1 Factor - Includes all fresh fruits: Apples, banana, cantelope, cherries, grapes, kiwi, mango, orange, pineapple, watermelon, etc.
  • CAUGTION: 2 Factor - Includes canned and dried fruits and fruit juices: apricots, peaches, pears, pear nectar, orange, apple and pineapple juice, raisins, etc.
  • STOP: 3 Factor - Includes fruit pies, banana split, fruit cobblers, fruit cookies, fruit danish, etc.

Dairy

  • GO: 1 Factor - Includes all non-fat or fat free milk and yogurt (cheeses are in the meat group)
  • CAUGTION: Factor - 2 Includes all 2% milk fat products, yogurt
  • STOP: Factor - 3 Includes all whole milk (4%) products, yogurt

Grains/Bread

  • GO: 1 Factor - Includes whole grain cereals, like oats, grits, Cheerios, Wheaties, etc.; breads, like whole wheat, bran, whole rye, etc.; sweet and white potato with the skin, brown rice, winter squash, etc.
  • CAUGTION: 2 Factor - Includes white breads, rice, cereals, pancakes, waffles, popcorn, peas, corn, jams, jellies, honey, etc.
  • STOP: 3 Factor - Includes cakes, cookies, biscuits, cornbread, pastries, sweet drinks, sweet tea, alcoholic drinks, etc.

Meats

  • GO: 1 Factor - Includes all fish and seafood, chicken, turkey, and other poultry; game meats; egg whites, and all fat-free cheeses and meats. All baked, broiled, grilled, etc.
  • CAUGTION: 2 Factor - Includes lean beef: sirloin, tenderloin, chuck, round; pork: sirloin, loin; 2% milk cheeses(5 gm fat), whole eggs, etc.; fried chicken or fish
  • STOP: 3 Factor - Includes luncheon meats, regular cheeses: cheddar, swiss, colby, etc., sausages, bacon, ground beef or pork

Fats

  • GO: 1 Factor - Includes olive, peanut or canola oil, all nuts; light or fat free margarines, salad dressings, sour cream, cream cheese; olives and avocados, etc
  • CAUGTION: 2 Factor - Includes regular margarines, salad dressings; corn, soybean, vegetable oils; light sour cream and cream cheese, etc.
  • STOP: 3 Factor - Includes meat grease, bacon, cream cheese, sour cream, lard, fat back, etc.

How Do I Use the Spiral to Lose Weight?

You will take the FAVORABLE FITNESS FACTOR® and find what your factor is. Use a 12, 15, or 18 Factor Meal Plan and Menu. Then, all you have to do is count the factors for the whole day. Your goal is to stay as close to your FOOD FACTOR as you can. The more GO foods you eat, the more FOOD you can eat!

  1. Use more GO foods
  2. Eat more vegetables and fruits
  3. Learn serving sizes and measure
  4. Eat less STOP foods
  5. Eat out less often
  6. Choose GO foods at restaurants
  7. Keep a food journal to see what you are really eating
  8. Keep track of food factors in only one food group at a time

You also need to increase your acctivity. Find out how active you are now: keep track of your steps for a few days; keep track of any “extra” activity: gardening, housekeeping, walking, etc. that you do in a week’s time. Make activity goals. Incorporate exercide into every day activities.

  1. Walk the dog
  2. Walk to work
  3. Take the stairs
  4. Stretch at work
  5. Park farther away
  6. Make a few extra rounds while shopping
  7. Take groceries in one bag at a time

Handouts

How To Lose Weight Bulletin Board
How To Lose Weight Powerpoint
How To Lose Weight Teachers Guide
How to Read the FAVORABLE FITNESS FACTOR® Score Card
How to Use the Healthy FOOD SPIRAL®
Factor 12
Factor 13
Factor 14
Factor 15
Factor 16
Factor 17
Factor 18
Factor 19
Factor 20
Factor 21
Factor 22
Factor 23
Factor 24
Factor 25
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Factor 28
Factor 29
Factor 30
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Factor 32

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