Building a Healthy Plate | TNU University

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Weight Loss Basics, Cutting Out The Bologna

Introduction

Course Overview (2:27)

Motivational Triade

Understanding Your Brain (4:30)
The brain wants to avoid pain, seek pleasure and conserve energy. (6:39)

Your Commitment

From Here to There (9:43)
The River of Misery (7:20)

Why do we overeat?

Our Hormones (5:47)
Is it Hunger or Emotional Eating? (5:47)
The Hunger Scale - When should you eat?
Buffering - We Don't Want to Feel Our Emotions (4:46)
How to Cope with Urges (6:43)

Understanding the Basics of Weight Loss

Importance of Water (2:45)
Don't Drink Your Calories (7:24)
Reading Food Labels (6:48)
Building a Healthy Plate (7:28)

Understanding the Basics of Weight Loss - Part 2

Controlling Portion Size
Hand Portion Guide (3:06)
Incorporating Healthy Fats (9:51)
Eat More Fiber (2:48)
Why Log Your Food?

Identifying and Avoiding Weight Gain Factors

Sugar and Flour, The Enemy To Weight Loss (3:22)
Eliminating Processed and Fast Food (3:52)
Only Eat When You Are Hungry - No Food For Entertainment
Sedintary Life Style (4:15)

Strategies for Successful Weight Loss

Setting Realistic Goals (3:54)
Making Decisions Ahead of Time (2:32)
Obstacle Identification Ladder

Strategies for Successful Weight Loss - Part 2

Applying the Cognitive Behavioral Model
Exercise
Prioritizing Sleep
Managing Stress

Putting it all together

Create your own protocol for success
Sample Protocol

Conclusion

Conclusion
Resources

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Building a Healthy Plate

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