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Weight Loss Challenge
Welcome!
• Mobile phones turned off
• Write down all your questions
How does
Weight Loss Challenge work?
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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
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
Criteria: Total weight loss as a percentage of body fat
Monetary amount will vary depending of the number of participants
within the challenge
Weekly topics: 1 - 6
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Protein
Meal Plans, Snacking and Water
Energy and Metabolism
Carbohydrates
Nutrition Labels
Fibre
Weekly topics: 7 - 12
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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?
People decide to join a Weight Loss Challenge
for various reasons;
• To improve your overall health
• To feel confident and look good
• To improve your quality of life
What is your Why?
• Any reason is a genuine reason
• Write down your reason for attending
Weight Loss Challenge
Lets talk about food
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Direct fuel – Carbohydrates
Reserve fuel – Fat
Building material – Protein (amino acids)
Protective substances – Vitamins, Minerals
and Trace Elements
Unbalanced diets
Too much
Too little
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Fats
Sugar
Salt
Simple Carbohydrates
Alcohol
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 nutrition
There 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
THIS WEEK
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-enwlc-introduction.html
The building blocks of life
1.
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Protein intake is particularly important for its role in cell
maintenance and repair
Protein aids the production of enzymes, hormones (such as
insulin) and antibodies
Protein plays a part in the transport of oxygen, fatty acids and
minerals
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
Animal
Vegetable
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Meat
Chicken and egg
Fish
Dairy Products
Pulses
Nuts
Cereals
Tofu, soya
Reality of protein intake
Animal
Vegetable
+ High net protein utilisation
+ Essential minerals
+ Fish: Omega-3
- Saturated fat
+ Good or no fats
+ Dietary fibres, vitamins and
minerals
- Low net protein utilisation
(except for soya)
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
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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
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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!