Designing Your Personal Weight Loss Plan

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Designing Your Personal Weight Loss Plan

Case Western Reserve University

This 5 week course will guide learners through the essential steps in planning an individualized weight loss program. There is no guarantee of weight loss through completing the course; learners will have the framework and essential components for an evidence-based weight loss program. This course is intended for healthy adults who do not have any chronic disease such as diabetes, high blood pressure, heart disease, lung disease or any others. In addition, this course does not provide information for people who have food allergies or intolerances.

Losing weight and keeping it off requires planning and goal-setting. Crash diets or fad diets are ineffective and can be dangerous. This course provides evidence-based information for planning a weight loss program that is safe and effective in producing a one to two pound loss per week.

This course will help learners establish the following: 

1. A realistic goal weight with a specific plan for rate of weight loss and time frame for achieving goal weight.
2. A realistic goal for the frequency, duration, and intensity of exercise that will enable the learner to achieve and maintain the goal weight.
3. A specific set of strategies for grocery shopping, eating in restaurants, eating at social occasions, and dealing with hunger and emotional eating.
4. A plan for monitoring food intake, exercise and weight loss.
5. A plan for continued evaluation of progress to goals and strategies for adjusting goals for continued weight loss for the next 6 months or longer.
6. A thorough understanding of the difficulty of maintaining weight loss and a plan for maximizing the chances of keeping off the weight lost.... 

Cursos 100 % en línea

Comienza de inmediato y aprende a tu propio ritmo.

Fechas límite flexibles

Restablece las fechas límite en función de tus horarios.

Nivel principiante

Approx. 15 hours to complete

Sugerido: 3 hours/week...

English

Subtítulos: English...

Cursos 100 % en línea

Comienza de inmediato y aprende a tu propio ritmo.

Fechas límite flexibles

Restablece las fechas límite en función de tus horarios.

Nivel principiante

Approx. 15 hours to complete

Sugerido: 3 hours/week...

English

Subtítulos: English...

Programa - Qué aprenderás en este curso

Week

6 horas para completar

Week 1

Let’s get started on designing your personal weight loss plan! We begin this first week by setting a personal goal weight that is realistic for you and making a plan for exercise. You probably expected that we would start out with calories and food - but these two topics are actually the right place to start!...

4 videos (Total: 24 min), 7 readings, 2 quizzes

4 videos

Welcome from Mary Beth Kavanagh, MS, RDN, LD, FAND2m

Determining Your Goal Weight6m

How and When to Weigh Yourself4m

Making a Plan for Exercise10m

7 lecturas

Disclaimer10m

An Introduction to SMART Goals10m

A Note About Assignments10m

CWRU Wellness Initiative Participants10m

Daily Weight Record Worksheet10m

Measuring Intensity of Exercise10m

High-Intensity Interval Training10m

Week

3 horas para completar

Week 2

In week two we will focus on the topic of nutrition. This week you will learn how many calories you should take in to lose weight and how many servings from each of the food groups you should take in daily to make sure you get all the essential nutrients that you need. You will also make a plan for grocery shopping....

3 videos (Total: 28 min), 3 readings, 1 quiz

3 videos

Nutrition5m

Calories and Food Groups10m

Grocery Shopping and Nutrition Labels11m

3 lecturas

UPDATE: SuperTracker Discontinued2m

Planning to Grocery Shop10m

Grocery Shopping When Hungry10m

Week

3 horas para completar

Week 3

Is it OK to eat out in restaurants when you are trying to lose weight? How can you manage your calorie and food group intake in your workplace cafeteria? What strategies are most likely to increase your ability to lose weight and keep it off?...

2 videos (Total: 20 min), 4 readings, 1 quiz

2 videos

Strategies for Eating Out8m

Identifying Support and Self-Monitoring12m

4 lecturas

Tips for Dining Out10m

Research on Restaurant Meals and Dining with Others10m

SuperTracker References10m

Self-Weighing in Weight Management10m

Week

3 horas para completar

Week 4

This week we will learn about the “triggers” that can get you off track when you start your weight loss program and we will develop strategies to deal with these. We will also take some time to review all the goals you have set for yourself so far and make any needed revisions....

2 videos (Total: 15 min), 2 readings, 2 quizzes

2 videos

Triggers That Get You Off Track10m

How Are You Doing So Far?4m

2 lecturas

Healthy Living: Sleep10m

The Non-Diet Diet10m

1 ejercicio de práctica

Triggers That Get You Off Track20m

Instructor

Mary Beth Kavanagh

Senior Instructor and Director of Bachelors/Masters Education

Department of Nutrition, Case Western Reserve University

Acerca de Case Western Reserve University

Case Western Reserve University is a leading national research university located in Cleveland, Ohio. Through its seven schools and college, Case Western Reserve offers top-10 programs in health law, organizational behavior and social work and top-25 programs in biomedical engineering, international law, medicine and nursing. More than 4,000 undergraduate and nearly 6,000 graduate and professional students are enrolled at CWRU, representing all 50 states and more than 90 countries....

Preguntas Frecuentes

¿Cuándo podré acceder a las lecciones y tareas?
Una vez que te inscribes para obtener un Certificado, tendrás acceso a todos los videos, cuestionarios y tareas de programación (si corresponde). Las tareas calificadas por compañeros solo pueden enviarse y revisarse una vez que haya comenzado tu sesión. Si eliges explorar el curso sin comprarlo, es posible que no puedas acceder a determinadas tareas.
¿Qué recibiré si compro el Certificado?
Cuando compras un Certificado, obtienes acceso a todos los materiales del curso, incluidas las tareas calificadas. Una vez que completes el curso, se añadirá tu Certificado electrónico a la página Logros. Desde allí, puedes imprimir tu Certificado o añadirlo a tu perfil de LinkedIn. Si solo quieres leer y visualizar el contenido del curso, puedes participar del curso como oyente sin costo.
¿Cuál es la política de reembolsos?
¿Hay ayuda económica disponible?
I'm a CWRU Wellness Initiative Participant. How do I sign-up for this course?
Greetings! Here's what to do:
1. Click on the "Enroll Now" button on the left of this page.
2. Select the option to Audit the course. Note that Coursera offers this course in sessions; if you want to participate in a later session, please still sign-up for the current session. By not participating in the current session, you will automatically be enrolled in the next session. You can then complete your coursework as normal during the session you choose!
3. Click on the "Start Learning" button to enter the course.
4. On the left of the page, click "Preview Course."
5. In Week 1 Module 0.0, click on the link labeled "CWRU Wellness Participants" and complete the requested information.

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