Johns Hopkins The Science of Weight Loss
Trying to Lose Weight? You’ve Got This! • Whether you’re frustrated trying to make healthy changes or you’re considering injectable drugs, we’re here to help you find your best path to lasting results.
1 SETTING UP A STRONG FOUNDATION • You are ready to learn the fundamentals of losing weight in a healthy way. Ahead, how to draw on the science of weight loss and your own lifestyle to get results you can sustain.
8 Keys to Success • These mind/body strategies will help you feel supported on your weight-loss journey.
Understanding Your Triggers • Identifying your temptations will help you build healthy habits and avoid overeating.
Navigate Your Social Life • Friends, families, and coworkers can sabotage your eating—or help you stay on track. Here’s what you need to know to avoid the common traps.
2 FINDING A HEALTHY APPROACH • It’s time to design an eating plan, one that gives you the nutrients you need and works with your lifestyle.
Healthy Eating Made Simple • Learning these nutrition fundamentals will help you make the best food choices for you.
Shop for Success • The grocery store can be your secret weapon—if you know how to approach it. Enlist these strategies to stock your kitchen right.
How to Eat Out • Restaurant meals are often loaded with fat and calories, so you need to be strategic about your order. This is exactly what you need to know before you go.
3 ADDING IN MOVEMENT • Physical activity helps you lose weight. There are actually two types you need: frequent daily movement and regular workout sessions.
The Power of Exercise • Daily movement and regular workouts are crucial for weight loss and maintenance. Whether you are just getting started or already active, here’s how to create a plan.
Helpful Hints for Staying Active • Fitting in exercise can be tricky, so we have tips to help make it happen—no matter what’s going on in your life.
4 MAKING WEIGHT LOSS LAST • It is possible to lose weight for life. Here are ways to track your progress and maintain your results.
What About Pills, Injections, and Procedures? • If lifestyle changes alone aren’t enough, you may be considering next steps. Here’s how to weigh your options.
What Success Looks Like • Rely on these everyday guidelines to help you maintain your weight loss for the long haul.
YOUR WEIGHT-LOSS WORKBOOK • Grab a pencil and get ready to fill out your Personal Plan of Action, plus other interactive pages we’ve developed to help you get lasting results. Copy your Plan of Action into a notebook if you need more space for answers.
The Energy-Balance Equation Assessment
Self-Compassion Quiz
Mindset Mastery • How you talk to yourself matters. Your thoughts can reinforce your commitment to making healthy changes. Say these statements out loud or write them in your journal, then pull them when you need a self-confidence boost.
Johns Hopkins The Science of Weight Loss
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WHAT IS A HEALTHY PORTION?
