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Chapter 1 Demo

Section 1

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Getting Started With Weight Loss

This week we will get started working towards your weight loss goal by making healthy choices and tracking everything you eat and drink every day. Keeping track of your weight and what you eat is the most important part of changing your behavior. We will give you the tools and support to make it easy!

You Can Do it!

We know that change is not easy, but we are here to help you through it. You can make healthy choices that will reduce your risk for type 2 diabetes. Together we will take it one step at a time.

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Why It’s Important To Track Your Food

We tend to underestimate what we eat, for example:

Sally is at risk for type 2 diabetes. She wants to lose 15 pounds. She has been trying to eat better each week. After a month, Sally tells her friend Tina that she is frustrated. She still hasn’t lost any weight. Surprised by this, Tina asks her to describe what she ate the day before. Sally tells Tina what she thinks she had.

The table below shows what Sally thinks she had vs what Sally really had at each meal and the extra calories she took in without being aware.

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How to Track Your Food?

Accurately measuring everything you eat may take a couple of extra minutes, but will make a big impact towards becoming more aware of how many calories you are really taking in

 

Tools that help:

Measuring cups and spoons fix

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Food Label

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Kitchen scale

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Calculator

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Ways to record what, when, and how much you eat:

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Spiral notebook

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Smart phone apps

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Voice recording

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Spreadsheet

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Computer apps

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Photo of your food

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Ultimately, you’ll want to include these details in your Food Log.

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How to Cope With Challenges

Even the most motivated individuals, with best intentions can sometimes face challenges to exercising. Here are some common challenges and ways to cope with them. Click on the challenges you personally face and find out some recommended ways to cope with them. You can also come up with your own ways to cope with challenges.
I am too busy
  • Make time to track. It takes just a couple minutes after each meal.
  • Remember why you are tracking—to lower your risk of type 2 diabetes!
I have trouble reading and writing
  • Record your voice with a smart phone or other device.
  • Take a photo of your food.
  • Ask your coach, friends, or family members to help write your food on your Food Log.
I keep forgetting
  • Make tracking part of your daily routine.
  • Put a reminder on your phone or computer.
  • Set a timer.
  • Leave yourself notes where you’ll see them.
  • Ask friends and family to remind you.
I don’t like to track
  • Share your results with others.
  • Give yourself a small (nonfood) reward for meeting your food goals.
  • Ask a friend or family member to track their food too.
  • Try smart phone and computer apps.

Quiz Demo 1: Multi-page Quiz Layout with Progress Bar

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Quiz Demo 2: Single Page Layout

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Quiz Demo 3: Image Question Layout

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Quiz Demo 4: Video Question Layout

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Hand and Serving Size

You can use your hands to eyeball serving size