When it comes to weight loss, small equals big. That is, losing a relatively small amount of weight can bring big health benefits. This is exactly what our Lose 10% Poster teaches – modest weight loss can lead to improvements in:
- Energy level
- Physical mobility
- General mood
- Blood pressure
- Blood cholesterol
- Blood sugar
This can be a comforting message for your clients who are overweight or obese. Consider this scenario:
Janie is 5’3” and weighs 200 pounds. Her doctor says, Your BMI is 35.4, which means you are obese. A normal weight for your height is between 104 and 141 pounds. Janie does the math and is instantly overwhelmed. I need to lose between 59 and 96 pounds, she tells herself. How will I ever lose that much? It will take so long! I’ll never get there!
But what if Janie talks to a registered dietitian about her weight? Losing just 10% of your body weight will make you feel better and be healthier, so let’s focus on that for now, says the RD. Ten percent of 200 is 20 pounds. Janie smiles and says, I can do that!
Here’s an activity that goes along with our poster:
- Part 1: What’s Your 10%? Show participants how to calculate 10% of their body weight. They can do this using the calculator on their phone, but it would also be nice to have some inexpensive calculators on hand (get a few with big buttons). Tell them to multiply their weight by 0.10. That is their 10%. Have them write this number on an index card.
- Part 2: Why do YOU want to lose your 10%? Go over the benefits of modest weight loss. Have each participant write why they want to lose 10% on the index card (“I want to lose my 10% so that I’ll have more energy and keep my blood pressure under control”). Tell them to put the index card where they’ll see it every day, as a reminder of their 10% goal and motivation.
Instead of New Year’s resolutions, choose a word for 2020. This word or phrase becomes your theme for the year. It guides you through making decisions, facing challenges, and just living your day to day life. (For a good overview of the word of the year concept, check out OneWord365.com.)
Why not have your clients or students come up with their own health and wellness word for the year? Help them decide what they want to focus on, then come up with a word or phrase that will remind them of this intention. Here are some ideas:
- Ten: One of the best words – or numbers – for people trying to lose weight is ten, because a 10% weight loss brings big health benefits. If losing 10 percent is overwhelming, choose ‘five’ as your word. Resources:
- Cook: Home-cooked meals are usually healthier than restaurant meals, but lots of people are in the drive-thru or delivery habit. Another phrase for this could be ‘eat at home.’ Resources:
- Plants: A plant-based diet is one of our hot topics for 2020, and for good reason. Keep your clients focused on choosing more fruits, vegetables, grains, nuts, seeds, and legumes. Resources:
- Water: Choosing water as the word for the year can help your clients kick the soda habit. It can also help their wallets! Resources:
- Whole: This word encompasses a lot when it comes to nutrition. It can remind clients to eat more whole grains, whole fruits (instead of juice), and whole, non-processed foods. Resources:
Your word for the year won’t work if you don’t think about it every day. So have your clients put it everywhere!
- Use sticky notes to post the word throughout your house, office, and car.
- Cut out the word from magazines and make a collage.
- Use your word as a screen saver.
- Set it up so that your word comes to you in an email or reminder once a day.
- Put index cards with your word on them in your purse, wallet, desk drawer — anywhere you’ll see it frequently.
What’s YOUR word for 2020? Let us know!