About this course: 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.
Who is this class for: The example learner for this course is interested in improving their diet and is open to adopting new behaviors around cooking, grocery shopping, eating, and exercise. The learner should be over the age of 18 and should be in good health without any chronic diseases (such as diabetes, heart disease, high blood pressure, cancer, or food allergies.) Prior knowledge of nutrition principles for a healthy diet would be useful to the learner but is not required. Learners are required to seek approval from their primary care physician before starting the course.
Taught by: Mary Beth Kavanagh, Senior Instructor and Director of Bachelors/Masters Education
Department of Nutrition, Case Western Reserve University
| Level | Beginner |
| Language | English |
| How To Pass | Pass all graded assignments to complete the course. |
| User Ratings |
- Reading: Disclaimer
- Video: Welcome from Mary Beth Kavanagh, MS, RDN, LD, FAND
- Discussion Prompt: Introduce Yourself
- Reading: An Introduction to SMART Goals
- Reading: A Note About Assignments
- Reading: CWRU Wellness Initiative Participants
- Video: Determining Your Goal Weight
- Video: How and When to Weigh Yourself
- Reading: Daily Weight Record Worksheet
- Video: Making a Plan for Exercise
- Reading: Measuring Intensity of Exercise
- Reading: High-Intensity Interval Training
- Video: Nutrition
- Video: Food Groups for Good Nutrition
- Reading: SuperTracker User Guide
- Video: Grocery Shopping and Nutrition Labels
- Reading: Planning to Grocery Shop
- Reading: Grocery Shopping When Hungry
- Video: Strategies for Eating Out
- Reading: Tips for Dining Out
- Reading: Research on Restaurant Meals and Dining with Others
- Video: Identifying Support and Self-Monitoring
- Reading: Self-Weighing in Weight Management
- Video: Triggers That Get You Off Track
- Reading: Healthy Living: Sleep
- Reading: The Non-Diet Diet
- Video: How Are You Doing So Far?
- Video: Relapse Prevention
- Reading: Behaviors for Successful Weight Loss
- Video: Planning to Stay with Your Plans
Each course is like an interactive textbook, featuring pre-recorded videos, quizzes and projects.
Connect with thousands of other learners and debate ideas, discuss course material, and get help mastering concepts.
Earn official recognition for your work, and share your success with friends, colleagues, and employers.
| Audit | Purchase Course | |
|---|---|---|
| Access to course materials | Available | Available |
| Access to graded materials | Not available | Available |
| Receive a final grade | Not available | Available |
| Earn a shareable Course Certificate | Not available | Available |
This course help me to be aware of my own diet, emotion and eating lifetsyle
Loved this course. Although I didn't purchase it and was not able to submit the quizzes and assignments, I still learned a lot and I am more aware now on how to manage my weight and live a healthy life. Thank you Dr Kavanagh!
I am really enjoying this course, and learning about weight loss planning. Looking forward to share it with others. Thanks
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This is a practical and easy to follow course. It gave a lot of tools for my weight loss plan with very convenient strategies. Thanks