"Outstanding! This is the best nutrition education that I have ever had. The information is comprehensive and explanations are clear, concise, and easy to understand." - Marianne Heath
** Lose Weight While Feeling Full with the Foods You Enjoy **
If you want to lose weight, feel better, and improve your quality of life this course is for you.
Learn how to lose weight and keep it off without dieting or going hungry.
No counting calories! No starving yourself!
What this is course is NOT:
This course is not a fad weight loss program. You will not need to exercise hours a day either.
What this course IS:
This course makes the complicated science of losing weight seem simple. What we will focus on are the positives - eating more of the healthy foods you like, and doing the activities you enjoy.
Many of my clients have lost 20, 50, and 100 pounds or more. They are frequently asked by family and friends, "what diet are you on?" The reply I hear is almost always the same: "I'm not on a diet, I'm just eating better."
There is also a 30 Day Money Back Guarantee! - there is absolutely no risk to you for trying the program out.
How Is This Different From Other Weight Loss Programs?
In this course I will walk you step-by-step through the process of losing weight and maintaining your new weight by creating a healthy diet and lifestyle tailored to your personal preferences that you enjoy and can stick with.
Whether your goal is to lose 20, 50, or 100 pounds or more I will show you exactly how to accomplish your weight loss goals so that you can feel better, have more energy, and improve your overall quality of life.
Learn how to implement a proven and simple strategy to lose weight without going hungry.
Who Am I?
I'm a licensed and practicing Registered Dietitian Nutritionist and Certified Diabetes Educator. I've spent more than the last decade studying nutrition and also work with people every day to lose weight and improve their health. I have worked with thousands of people to lose weight, improve their health, and maintain their new weight.
In this course I am going to show you exactly what I teach them so that you can do the same.
If you have been on a diet before you have probably noticed most diets can be very restrictive. Many diets eliminate certain foods, or even entire food groups you enjoy. This is one reason why dieting doesn't work long-term. In fact, did you know most people who lose weight on a diet regain the weight they lost within a few months to a few years after going off the diet?
Choose Your Own Lifestyle!
Because of this I developed a system to help you create your own custom-made healthy diet and lifestyle you can stick with that will provide you with the results you want.
This program consists of a comprehensive set of guidelines designed to help you lose weight and maintain your new weight without having to eat less food, go hungry, or feel like you are on a diet.
What are the Course Requirements?
I recommend reviewing the handouts provided for each lecture. These are designed to help you with each step of the process towards customizing your own healthy lifestyle. If you would like to print the handouts you will need access to a printer. If you do not have access to a printer then notebook paper and a pen or pencil is all you will need.
You may also need a measuring tape, and a calculator. Although, these are not required.
Medical Disclaimer: The information provided in this program should not be used as a substitute for, or to replace, professional medical advice. You should always consult with your licensed healthcare provider before you start any diet, or begin an exercise regimen. The use of any information provided in this program is solely at your own risk.
This is an overview of the section for: Getting Started. In this section we will discuss setting your goals, and I will walk you step by step through the process of setting an initial goal that you should be able to achieve in a period of about 3-6 months. After than we'll discuss keeping track of your progress, and then we'll review keeping track of your foods & activity.
Handouts for this section include: Setting Your Goals, Weekly Weight Loss Tracker, Food & Activity Journal.
In this lecture we will identify your current weight status and then set a reasonable and measurable weight loss goal.
* See "View resources" for link to an online BMI calculator and article for setting weight loss goals.
Download, save, or print the "Setting Your Goals" handout to help with setting your weight loss goals.
* See "View resources" for link to an online BMI calculator. Also, I have posted a link for a great article about setting your weight loss goals.
In this lexture we will discuss the benefits of keeping track of your progress. Also, how much should you expect to lose every week? How often should you weigh yourself?
Download, save, and print the "Weekly Weight Loss Tracker". Use this to keep track of your progress.
In this lecture we will discuss the benefits of keeping a food journal and review the food journal handout. Also, we will review free apps you can use.
* See "View resources" for links to the free apps, and article reviewing the benefits of keeping a food diary.
Download, save, and print the "My Food & Activity Journal. Use this to keep track of your foods & activity, or use one of the free recommended apps.
* See "View resources" for links to the free apps, and article reviewing the benefits of keeping a food diary.
This is an overview for the section: The Basics. In this section we will first discuss the three basics ways to lose weight and what I have found to be the most effective approach to lose weight and keep it off. We will also discuss a very important concept known as calorie density that is the key to this program. We will take a look at the choose my foods list where you can identify the foods you like that you should eat a greater volume and variety of, and lastly I am going to show you a very simple calculation you can use to find the true calorie content of any food.
Handouts for this section include: Calorie Density Basics, The Choose My Food List & Calorie Density: Putting It Into Practice.
There are basically three ways to lose weight. Here we discuss the three ways to lose weight and I explain why #3 is the best option to lose weight without going hungry.
Here I will introduce you to a concept known as calorie density that is the key to eating more, losing weight, and keeping it off.
* See "View resources" for link to article about eating more food and losing weight.
Download, save, and print the "Calorie Density Basics" handout.
Pop quiz! 3 quick questions for understanding the concept of calorie density.
Here we will discuss the "Choose My Foods" list, where you choose the foods you like that you will want to eat more of.
*See "View resources" for link to article about how to lose weight without counting calories.
Download, save, and print the "Choose My Foods" list. Create your shopping list by identifying the healthy foods you like!
In this lecture I will show you a very simple tool to find the true calorie content of any food. We will then use this tool to find the calorie content of several foods.
* See "View resources" for handout discussing the research behind the concept of calorie density, and link to website to find nutrition information for any food.
Download, save, and print the "Calorie Density: Putting It Into Practice" handout.
Pop quiz! 3 quick questions for the lecture on how to identify the calorie density of foods.
This is an overview of the section for: Shopping. In this section we will first discuss food labels and I'll provide you with food label guidelines you can use to make better choices. We will discuss some simple shopping tips, and you'll have a list of healthy packaged foods. When you have finished this section you have a complete shopping list of foods you enjoy that you can use to create your recipes.
Handouts in this section include: Food Label Guidelines, Shopping Tips, List of Healthy Packaged Foods.
Don't be fooled by marketing gimmicks! In this lecture I will show you exactly what to look for on food labels to make better choices.
Download, save, and print the "Food Label Basics" handout for helping you to make better choices when shopping for healthier foods.
Pop quiz! So you know foods labels? See if you can answer these 3 questions.
In this lecture we will discuss navigating the grocery store to shop for healthy foods, we will also discuss the list of healthy packaged foods.
Download, save, and print the "Healthy Grocery Shopping" & "List of Healthy Packaged Foods" handout
This is an overview for the section: Recipes & More. In this section I am going to provide you with simple and tasty recipes for breakfast, soups, simple one-pot style meals, salads, list of snacks, and information for beverages with beverage recipes. We'll also take a look at recipes substitutions you can use to lower the calorie content of many of the recipes you are already preparing.
Handouts for this section include: Breakfast Recipes, Salad Recipes, Snack List, One-Pot Style Meals, Beverages, and Recipe Substitutions.
Is breakfast really the most important meal of the day? In this lecture we will discuss the benefits of eating a healthy breakfast.
Download, save, and print the "Better Breakfast Basics" handout for a quick, easy, filling, and delicious breakfast!
In this lecture we will discuss making a healthy, filling, and tasty salad. Have it your way! Use the handout to create a salad made just for you.
Download, save, and print the "Create Your Own Healthy Salad" handout with recipes.
Here we will discuss whether or not to have a snack and what are the best snacks to pack.
Download, save, and print the "Better Snacking Basics" handout for a list of healthy and tasty snacks!
Don't have a lot of time to prepare a healthy and filling meal? Use my formula for creating a simple and healthy low calorie meal made just for you.
Download, save, and print the "Healthy One-Pot Hot Meals" handout for a quick and easy guide for creating a filling low calorie meal, or use one of the recipes provided.
Drinking the right beverage can make or break you weight loss efforts. Here we discuss the importance of choosing the right beverage and review what the best choices are.
Download, save, and print the "Better Beverage Basics" handout for information about best and worst beverage choices, what sweeteners are best to use, alcohol and weight loss, and beverage recipes.
Don't want to give up your favorite recipe? Then don't! Learn how substituting an ingredient or two can cut calories with out giving up your favorite foods.
Download, save, and print the "Recipe Substitutions" handout.
Learn how to cut the calories of a restaurant meal in half by making better choices, and having it your way!
Download, save, and print the "Better Dining Out Basics" handout for a guide for making better choices when dining out. Discover free app to help when dining out!
Pop quiz! 3 quick questions for the lecture on dining out.
Learn about the benefits of exercise and what a regular exercise routine can do for you. We will review the various types of exercise and create a plan of action!
Download, save, and print the "Exercise & Activity" handout to help you discover the activities you enjoy.
In this lecture we will review and summarize the course information with the Harvard Medical School Healthy Eating Plate.
Download, save, and print the "Harvard Medical School Healthy Eating Plate".
Caleb Frazier is a Registered Dietitian Nutritionist & Certified Diabetes Educator. His passion is helping others improve their health and quality of life with a simple, effective, and personalized approach to living a healthy lifestyle. Caleb has worked with thousands of people to successfully accomplish their weight loss and health improvement goals. He currently lives in Southwest Florida where he specializes in adult weight management and diabetes self-management education.