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所在平台: Coursera |
课程主页: https://www.coursera.org/learn/weight-loss-plan
课程评论：没有评论
课程名称：设计个人减肥计划 课程概述：这个为期五周的课程将指导学习者规划个性化的减肥计划。完成课程并不保证一定会减肥，但学习者将获得基于证据的减肥计划所需的框架和基本组成部分。课程旨在为没有慢性疾病（如糖尿病、高血压、心脏病、肺病等）的健康成年人提供指导。此外，课程不适合有食物过敏或不耐受的人群。 减肥并保持效果需要严谨的计划和目标设定。快速减肥或流行饮食法无效且可能危险。本课程提供基于证据的信息，帮助规划安全有效的减肥计划，目标是每周减重1至2磅。 本课程将帮助学习者建立以下内容： 1. 设定一个现实的目标体重，以及具体的减重速度和时间框架。 2. 设定合理的锻炼频率、持续时间和强度，以实现和保持目标体重。 3. 制定购物、餐馆就餐、社交场合饮食以及应对饥饿和情感性饮食的具体策略。 4. 监测饮食摄入、锻炼和减重的计划。 5. 持续评估目标进展的计划，以及在接下来的6个月或更长时间内调整目标以实现持续减重的策略。 6. 深入理解保持减重的难度以及最大化保持减重可能性的策略。 课程大纲： - 第一周：开始设计你的个人减肥计划，设定一个现实的目标体重，并制定锻炼计划。 - 第二周：关注营养，学习每日所需的卡路里和各类食物的摄入量，制定购物计划。 - 第三周：讨论在餐馆就餐和职场食堂管理卡路里摄入的策略。 - 第四周：了解可能使你偏离减肥计划的“触发因素”，并制定应对策略，审查和修订已有的目标。 - 第五周：帮助你保持专注，避免回到旧的饮食习惯，并讨论保持减重的困难和成功的策略。 通过本课程，学习者将能够制定科学合理的减肥计划，增加减肥成功的机会。
Name:Week 1
Description: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!
Name:Week 2
Description: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.
Name:Week 3
Description: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?
Name:Week 4
Description: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.
Name:Week 5
Description:You made it to the final week of this MOOC! Our focus this week will be on helping you to stay on track and avoid going back to old eating habits as you lose weight. We will also consider why it is so hard to keep weight off once you lose it and some strategies you can use to increase your success.
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.
