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
Offered By
Case Western Reserve University
Syllabus - What you will learn from this course
Week
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 readings, 2 quizzes
4 videos
Determining Your Goal Weight6m
How and When to Weigh Yourself4m
Making a Plan for Exercise10m
7 readings
Disclaimer10m
An Introduction to SMART Goals10m
A Note About Assignments10m
CWRU Wellness Initiative Participants10m
Daily Weight Record Worksheet10m
Measuring Intensity of Exercise10m
High-Intensity Interval Training10m
Week
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 readings, 1 quiz
3 readings
UPDATE: SuperTracker Discontinued2m
Planning to Grocery Shop10m
Grocery Shopping When Hungry10m
Week
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 readings, 1 quiz
4 readings
Tips for Dining Out10m
Research on Restaurant Meals and Dining with Others10m
SuperTracker References10m
Self-Weighing in Weight Management10m
Week
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 readings, 2 quizzes
2 readings
Healthy Living: Sleep10m
The Non-Diet Diet10m
1 practice exercise
Triggers That Get You Off Track20m
Instructor
Mary Beth Kavanagh
Senior Instructor and Director of Bachelors/Masters EducationDepartment of Nutrition, Case Western Reserve University
About 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.
Frequently Asked Questions
When will I have access to the lectures and assignments?
Once you enroll for a Certificate, you’ll have access to all videos, quizzes, and programming assignments (if applicable). Peer review assignments can only be submitted and reviewed once your session has begun. If you choose to explore the course without purchasing, you may not be able to access certain assignments.
What will I get if I purchase the Certificate?
When you purchase a Certificate you get access to all course materials, including graded assignments. Upon completing the course, your electronic Certificate will be added to your Accomplishments page - from there, you can print your Certificate or add it to your LinkedIn profile. If you only want to read and view the course content, you can audit the course for free.
What is the refund policy?
Is financial aid available?
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.
More questions? Visit the Learner Help Center.
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