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Target
Fittness Weight Management Program Manual
Content
There are four unique, key
aspects of the program:
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The Bull’s-Eye Food Guide
graphic provides a memorable visual that empowers program participants to
quickly identify health-promoting, low energy-dense foods.
These foods are high in fiber, monounsaturated or omega-3
polyunsaturated fats, phytochemicals, and other key nutrients, as well as
low in saturated or hydrogenated fats and sweeteners.
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Participants are guided in
selecting an eating style that maximizes their health while losing weight
– the lower-carbohydrate style (40% carbohydrate, 35% fat, 25% protein),
the moderate-carbohydrate style (50% carbohydrate, 20% fat, 30% protein),
and the high-carbohydrate eating style (60% carbohydrate, 20% fat, 20%
protein). In addition, they are
guided in selecting an appropriate calorie level for weight loss (1200
calories/day, 1500 calories/day, 1800 calories/day, 2100 calories/day, or
2400 calories/day) and provided with a sample menu at their calorie level
and eating style.
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Participants are carefully
guided through the development of a step-wise weight loss and management
plan that limits the negative impact of dieting on resting metabolic rate.
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Participants learn and
practice a set of tools to build the skills necessary to develop a healthy
relationship with food, based on physiological signals of hunger and
fullness and appropriate responses.
The following major topics
are covered in this comprehensive weight management program:
nutrient-density and food quality, distribution of calories among
macronutrients, eating plans, behavior change tools (hunger-fullness scaling,
goal setting, stress evaluation, lifestyle management, guided imagery, and
journaling) body composition, aerobic exercise, strength training, food label
reading, supermarket tour, recipe evaluation, eating out strategies, short and
long term weight goal setting, and lapse management.
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Bull's-Eye Food Guide