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Designing Your Personal Weight Loss Plan
  • Level Foundation
  • Duration 11 hours
  • Course by Case Western Reserve University
  • Offered by

About

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.

Modules

0.0 Welcome to Designing Your Personal Weight Loss Plan

    • 1 Videos
    • 4 Readings
    • 1 Discussion
Show info about module content

1 Discussions

  • Introduce Yourself

1 Videos

  • Welcome from Mary Beth Kavanagh, MS, RDN, LD, FAND

4 Readings

  • Disclaimer
  • An Introduction to SMART Goals
  • A Note About Assignments
  • CWRU Wellness Initiative Participants

1.1 Setting Your Goal Weight

    • 2 Videos
    • 1 Readings
    • 1 PeerReview
Show info about module content

1 Peer Review

  • Assignment #1: My Goal Weight Statement

2 Videos

  • Determining Your Goal Weight
  • How and When to Weigh Yourself

1 Readings

  • Daily Weight Record Worksheet

1.2 Making a Plan for Exercise

    • 1 Videos
    • 2 Readings
    • 1 PeerReview
Show info about module content

1 Peer Review

  • Assignment #2: My Exercise Plan

1 Videos

  • Making a Plan for Exercise

2 Readings

  • Measuring Intensity of Exercise
  • High-Intensity Interval Training

2.1 Nutrition

    • 2 Videos
    • 1 Readings
    • 1 PeerReview
Show info about module content

1 Peer Review

  • Assignment #3: Calories and Food Groups

2 Videos

  • Nutrition
  • Calories and Food Groups

1 Readings

  • UPDATE: SuperTracker Discontinued

2.2 Grocery Shopping and Label Reading

    • 1 Videos
    • 2 Readings
Show info about module content

1 Videos

  • Grocery Shopping and Nutrition Labels

2 Readings

  • Planning to Grocery Shop
  • Grocery Shopping When Hungry

3.1 Eating Out

    • 1 Videos
    • 2 Readings
Show info about module content

1 Videos

  • Strategies for Eating Out

2 Readings

  • Tips for Dining Out
  • Research on Restaurant Meals and Dining with Others

3.2 Identifying Support and Self-Monitoring

    • 1 Videos
    • 2 Readings
    • 1 PeerReview
Show info about module content

1 Peer Review

  • Assignment #4: My Support and Self-Monitoring

1 Videos

  • Identifying Support and Self-Monitoring

2 Readings

  • SuperTracker References
  • Self-Weighing in Weight Management

4.1 Environmental Triggers

    • 1 Videos
    • 2 Readings
    • 1 PeerReview
    • 1 Assignment
Show info about module content

1 Assignment

  • Triggers That Get You Off Track

1 Peer Review

  • Assignment #5: My Triggers

1 Videos

  • Triggers That Get You Off Track

2 Readings

  • Healthy Living: Sleep
  • The Non-Diet Diet

4.2 How Are You Doing?

    • 1 Videos
Show info about module content

1 Videos

  • How Are You Doing So Far?

5.1 Relapse Prevention

    • 1 Videos
    • 1 Readings
Show info about module content

1 Videos

  • Relapse Prevention

1 Readings

  • Behaviors for Successful Weight Loss

5.2 Planning to Stay with Your Plans

    • 1 Videos
    • 1 PeerReview
Show info about module content

1 Peer Review

  • Assignment #6: The Biology of Weight Loss

1 Videos

  • Planning to Stay with Your Plans

Auto Summary

"Designing Your Personal Weight Loss Plan" is a comprehensive 5-week course focused on helping healthy adults create a personalized and effective weight loss strategy. Taught by Coursera, this foundational course is designed for individuals without chronic diseases or food allergies. The course offers evidence-based guidance to establish a realistic weight loss goal, with a plan targeting a safe and effective one to two-pound loss per week. Learners will develop practical strategies for exercise, grocery shopping, dining out, and managing hunger and emotional eating. Additionally, the course emphasizes the importance of monitoring progress and adapting goals for sustained weight loss over six months or longer. With a duration of 660 minutes, this subscription-based starter course equips learners with the tools and knowledge to achieve and maintain their weight loss goals, making it an ideal choice for those seeking a structured and scientifically-backed approach to personal development in weight management.

Mary Beth Kavanagh
Instructor

Mary Beth Kavanagh