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
proposé par
Case Western Reserve University
Programme du cours : ce que vous apprendrez dans ce cours
Semaine
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 vidéos (Total 24 min), 7 lectures, 2 quiz
4 vidéos
Determining Your Goal Weight6 min
How and When to Weigh Yourself4 min
Making a Plan for Exercise10 min
7 lectures
Disclaimer10 min
An Introduction to SMART Goals10 min
A Note About Assignments10 min
CWRU Wellness Initiative Participants10 min
Daily Weight Record Worksheet10 min
Measuring Intensity of Exercise10 min
High-Intensity Interval Training10 min
Semaine
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 vidéos (Total 28 min), 3 lectures, 1 quiz
3 lectures
UPDATE: SuperTracker Discontinued2 min
Planning to Grocery Shop10 min
Grocery Shopping When Hungry10 min
Semaine
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 vidéos (Total 20 min), 4 lectures, 1 quiz
4 lectures
Tips for Dining Out10 min
Research on Restaurant Meals and Dining with Others10 min
SuperTracker References10 min
Self-Weighing in Weight Management10 min
Semaine
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 vidéos (Total 15 min), 2 lectures, 2 quiz
2 lectures
Healthy Living: Sleep10 min
The Non-Diet Diet10 min
1 exercice pour s'entraîner
Triggers That Get You Off Track20 min
Enseignant
Mary Beth Kavanagh
Senior Instructor and Director of Bachelors/Masters EducationDepartment of Nutrition, Case Western Reserve University
À propos 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.
Foire Aux Questions
Quand aurai-je accès aux vidéos de cours et aux devoirs ?
Une fois que vous êtes inscrit(e) pour un Certificat, vous pouvez accéder à toutes les vidéos de cours, et à tous les quiz et exercices de programmation (le cas échéant). Vous pouvez soumettre des devoirs à examiner par vos pairs et en examiner vous-même uniquement après le début de votre session. Si vous préférez explorer le cours sans l'acheter, vous ne serez peut-être pas en mesure d'accéder à certains devoirs.
À quoi ai-je droit si j'achète le Certificat ?
Lorsque vous achetez un Certificat, vous bénéficiez d'un accès à tout le contenu du cours, y compris les devoirs notés. Lorsque vous avez terminé et réussi le cours, votre Certificat électronique est ajouté à votre page Accomplissements. À partir de cette page, vous pouvez imprimer votre Certificat ou l'ajouter à votre profil LinkedIn. Si vous souhaitez seulement lire et visualiser le contenu du cours, vous pouvez accéder gratuitement au cours en tant qu'auditeur libre.
Quelle est la politique de remboursement ?
Une aide financière est-elle possible ?
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.
D'autres questions ? Visitez le Centre d'Aide pour les Etudiants.
Coursera propose un accès universel à la meilleure formation au monde,
en partenariat avec des universités et des organisations du plus haut niveau, pour proposer des cours en ligne.
© 2018 Coursera Inc. Tous droits réservés.
