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.
Designing Your Personal Weight Loss Plan
oferecido por
Case Western Reserve University
Programa - O que você aprenderá com este curso
Semana
1Week 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 leituras, 2 testes
4 videos
Determining Your Goal Weight6min
How and When to Weigh Yourself4min
Making a Plan for Exercise10min
7 leituras
Disclaimer10min
An Introduction to SMART Goals10min
A Note About Assignments10min
CWRU Wellness Initiative Participants10min
Daily Weight Record Worksheet10min
Measuring Intensity of Exercise10min
High-Intensity Interval Training10min
Semana
2Week 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 leituras, 1 teste
3 leituras
UPDATE: SuperTracker Discontinued2min
Planning to Grocery Shop10min
Grocery Shopping When Hungry10min
Semana
3Week 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 leituras, 1 teste
4 leituras
Tips for Dining Out10min
Research on Restaurant Meals and Dining with Others10min
SuperTracker References10min
Self-Weighing in Weight Management10min
Semana
4Week 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 leituras, 2 testes
2 leituras
Healthy Living: Sleep10min
The Non-Diet Diet10min
1 exercício prático
Triggers That Get You Off Track20min
Instrutores
Mary Beth Kavanagh
Senior Instructor and Director of Bachelors/Masters EducationDepartment of Nutrition, Case Western Reserve University
Sobre 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.
Perguntas Frequentes – FAQ
Quando terei acesso às palestras e às tarefas?
Ao se inscrever para um Certificado, você terá acesso a todos os vídeos, testes e tarefas de programação (se aplicável). Tarefas avaliadas pelos colegas apenas podem ser enviadas e avaliadas após o início da sessão. Caso escolha explorar o curso sem adquiri-lo, talvez você não consiga acessar certas tarefas.
O que recebo ao adquirir o Certificado?
Quando você adquire o Certificado, ganha acesso a todo o material do curso, incluindo avaliações com nota atribuída. Após concluir o curso, seu Certificado eletrônico será adicionado à sua página de Participações e você poderá imprimi-lo ou adicioná-lo ao seu perfil no LinkedIn. Se quiser apenas ler e assistir o conteúdo do curso, você poderá frequentá-lo como ouvinte sem custo.
Qual é a política de reembolso?
Existe algum auxílio financeiro disponível?
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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