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Weight Management

Beyond Balancing Calories

Across the globe, more people are suffering from obesity than at any other time in our history. Why has obesity become so common and so challenging? In this course, we will look at the root cause of obesity, as explained by the latest science. We will see how our food environment has evolved over the last half-century, and how it is altering our biology to over-consume calories and resist sustained weight loss. We will also see how stress, a sedentary lifestyle, and inadequate sleep disrupt our appetite control system to promote gaining weight. By developing a better understanding of the physiology behind obesity, you will learn how to work with your body to prevent and manage weight gain. This course will also provide practical tools and strategies for creating a long-term, sustainable weight management plan to leverage your habits and your surroundings.

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What's inside

Syllabus

Understanding Obesity

Since the discovery of the first appetite hormone in the 1990s, the science of obesity has advanced dramatically. The growing understanding of how hunger and weight "set point" are regulated is changing the way we need to approach weight loss. This week, we will see how the brain, hormones, gut, and emotions interact to control food intake and weight. By learning about our biology, and how to work with rather than against it, you will become more successful at reaching your goals.

Managing Obesity: The Role of Diet

Counting calories can be helpful, but not all calories are created equal. Different foods are broken down and interact with our body in dramatically different ways. This week, we will look at the common ground among the healthiest dietary patterns and outline a framework for the diet best supported by existing scientific studies.

Beyond Diet: The Role of Stress, Exercise, & Sleep

While the foods we eat are critical for managing weight, they are only part of the challenge. Often underestimated are the effects of stress, exercise, and sleep. The goal this week is to see how each of these factors can influence the hormones and chemicals that control our appetite and metabolism.

Using Habit & Emotions to Your Advantage

Habits drive many of our everyday choices. Unlike deliberate decisions, habits are carried out instinctively. In addition to knowing about the foods and behaviors we need to adopt, we need to engineer habits to support out goals subconsciously. This week, we will learn how to use habit to our advantage and practice mindfulness when we eat.

Creating a Weight Loss Plan: A Step-Wise Approach

In this final week, we will apply what we have learned - about our appetite and energy balance systems, about the specific foods and other missing links that affect our set point, and about the power of habit and awareness - into practical steps for designing a long-term successful weight loss plan.

Good to know

Know what's good

, what to watch for

, and possible dealbreakers

Emphasizes understanding the biological mechanisms behind obesity and weight gain, providing a solid foundation for weight management

Covers foundational knowledge and provides practical tips for adopting healthier eating habits that support weight loss

Delves into the impact of stress, exercise, and sleep on appetite and metabolism, offering a comprehensive approach to weight management

Emphasizes the role of habit formation and emotional eating, providing strategies for developing sustainable weight management habits

Provides a stepwise approach to creating a personalized and sustainable weight loss plan, empowering learners to take ownership of their weight management journey

Grounded in current scientific research and led by an experienced medical professional, enhancing the credibility of the course content

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Reviews summary

Weight management: beyond calories

Learners say this course is largely positive and insightful when it comes to weight management. According to students, it covers topics related to weight management that go beyond simply balancing calories. These topics include hormones, stress, lack of exercise, and poor sleep. The course also emphasizes the importance of a healthy diet and regular exercise. Students say the course is well-structured and engaging, with short videos and plenty of additional materials like articles and quizzes.

The course is engaging and keeps learners interested.

"This course was very helpful and the app was very handy.Thank you for providing me such a wonderful opportunity."

"I enjoyed this course. It was wonderfully constructed with a lot of material in a manner to assist and gives direction to beginners as to a better way to manage one's weight."

The course is well-structured and organized, making it easy for learners to follow.

"The course material is very good and well explained by the instructor."

"This course is well thought out and is designed to give the average person the tools that he/she needs to make healthy dietary choices backed up by the science behind weight management and obesity, given to us in easily digestible reading materials"

The course is based on scientific evidence and provides learners with up-to-date information.

"This is an excellent course that I came across. All the topics taught were based on scientific evidence. Thank you coursera."

"This course provides the essentials in understanding or beginning a weight loss journey and ultimately sustainable change. Metabolism, diet, sleep, exercise and changing habits along with proper diet and nutrition are provided to discourage mental sabatage or distorted thoughts about weight, health and food."

Learners say the course provides helpful information for those looking to manage their weight.

"This is a very good course. Im a Public Health Nutritionist and fell somewhat off the wagon during this COVID-19 shutdown."

"This course helped me to get back on course with what I was doing before the pandemic and what I know I should be doing as far as putting away the processed cookies or at least not having them daily, increasing sleep time and especially getting back on track with physical activity."

Some learners have expressed frustration with the peer grading system.

"Some peers submitted their assignments incomplete, and yet still gave me a bad grade because I had failed them for not completing their assignments."

"Many peers do not understand the instructions for marking and the forums are used to ask people to peer grade their assignment."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Weight Management: Beyond Balancing Calories with these activities:

Review the physiology of the digestive system

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Reviewing the physiology of the digestive system will give you a stronger foundation for understanding how food is broken down and absorbed, which is essential for weight management.

Browse courses on Digestive System

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Read a textbook chapter on the digestive system
Watch a video lecture on the digestive system
Take a quiz on the digestive system

Learn about different types of food labels

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Understanding different types of food labels will enable you to make informed choices about the foods you eat, which can support your weight management efforts.

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Watch a video tutorial on how to read food labels
Read an article about the different types of food labels
Practice reading food labels of different products

Read 'The Obesity Code' by Dr. Jason Fung

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Reading 'The Obesity Code' will provide you with a comprehensive understanding of the underlying causes of obesity and offer practical strategies for weight management.

View The Diabetes Code Journal: The Official... on Amazon

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Purchase or borrow the book
Read the book thoroughly
Take notes and highlight important passages
Discuss the book with a friend or family member

Five other activities

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Calculate calorie needs using different formulas

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Practicing calorie calculations will help you develop a better understanding of how to estimate your daily calorie needs, which is crucial for effective weight management.

Browse courses on Nutrition

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Use the Harris-Benedict formula to calculate your BMR
Use the Mifflin-St Jeor formula to calculate your BMR
Compare your BMR results from different formulas
Use an online calorie calculator to estimate your daily calorie needs

Join a support group for weight management

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Joining a support group can provide you with a sense of community, motivation, and accountability, which can enhance your weight management journey.

Browse courses on Weight Management

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Search online for support groups in your area
Attend a support group meeting
Share your experiences and struggles with the group
Offer support and encouragement to other members

Create a personalized meal plan

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Creating a personalized meal plan will help you develop practical skills in planning and preparing healthy meals that align with your weight management goals.

Browse courses on Meal Planning

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Determine your calorie needs
Choose nutrient-rich foods that fit within your calorie needs
Plan meals that include a variety of food groups
Consider your dietary preferences and restrictions
Create a weekly meal plan that includes recipes and shopping lists

Attend a cooking class focused on healthy eating

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Attending a cooking class focused on healthy eating will provide you with hands-on experience in preparing nutritious meals, which can support your weight management goals.

Browse courses on Nutrition

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Find a cooking class that aligns with your dietary preferences
Attend the cooking class and participate actively
Learn new recipes and cooking techniques
Practice the recipes at home

Develop a personalized weight management plan

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Developing a personalized weight management plan will allow you to synthesize the knowledge you've gained and create a tailored strategy for achieving your weight management goals.

Browse courses on Nutrition

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Assess your current eating habits and identify areas for improvement
Set realistic weight loss goals
Develop a meal plan that aligns with your calorie needs and dietary preferences
Include regular physical activity in your plan
Identify strategies for managing stress and emotional eating
Create a timeline for implementing your plan and track your progress

Career center

Learners who complete Weight Management: Beyond Balancing Calories will develop knowledge and skills that may be useful to these careers:

Weight Management Counselor

A Weight Management Counselor provides support and guidance to individuals seeking to lose weight and improve their overall health. They help clients set realistic goals, develop healthy eating habits, and overcome challenges related to weight management. Weight Management: Beyond Balancing Calories can provide Weight Management Counselors with a deeper understanding of the science behind obesity, the role of hormones and behavior in weight regulation, and the latest evidence-based strategies for effective weight loss.

See salaries and explore the career path for Weight Management Counselor

Obesity Medicine Physician

An Obesity Medicine Physician specializes in the prevention and treatment of obesity and its related conditions. This role involves understanding the complex causes of obesity and developing personalized treatment plans for individuals struggling with weight management. Weight Management: Beyond Balancing Calories provides Obesity Medicine Physicians with a comprehensive overview of the science behind obesity, the latest research on effective interventions, and practical tools for helping patients achieve sustainable weight loss.

See salaries and explore the career path for Obesity Medicine Physician

Lifestyle Medicine Physician

A Lifestyle Medicine Physician focuses on preventing and treating chronic diseases by promoting healthy lifestyle changes. They work with patients to address the root causes of their health conditions, including obesity, through nutrition, exercise, stress management, and other lifestyle interventions. Weight Management: Beyond Balancing Calories can provide Lifestyle Medicine Physicians with a comprehensive understanding of the science behind obesity, the latest research on effective lifestyle interventions, and the practical tools for helping patients achieve sustainable weight loss and improve their overall health.

See salaries and explore the career path for Lifestyle Medicine Physician

Behavioral Scientist

A Behavioral Scientist conducts research and develops interventions to understand and change human behavior. They work in various settings, including healthcare, public health, and education, to address a range of issues, including obesity and weight management. Weight Management: Beyond Balancing Calories can provide Behavioral Scientists with a deeper understanding of the behavioral factors that influence eating habits and weight gain, the latest research on effective behavioral interventions, and the strategies for designing and evaluating programs to promote healthy lifestyle changes.

See salaries and explore the career path for Behavioral Scientist

Registered Dietitian

A Registered Dietitian uses the principles of nutrition to help people make informed decisions about their health and well-being by creating personalized nutrition plans. Weight Management: Beyond Balancing Calories offers insights into the latest science behind obesity, the connections between food and body, and the role of habits and surrounding in weight management. This can help Registered Dietitians better understand their clients' needs by giving them an edge in helping clients address the root causes of weight gain.

See salaries and explore the career path for Registered Dietitian

Health Psychologist

A Health Psychologist applies psychological principles to promote health and prevent illness. They work with individuals and groups to address the psychological factors that influence health behaviors, including eating habits and weight management. Weight Management: Beyond Balancing Calories can provide Health Psychologists with a deeper understanding of the psychological aspects of obesity, the role of stress, emotions, and behavior in weight regulation, and the strategies for helping clients develop healthy coping mechanisms and sustainable lifestyle changes.

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Health Educator

A Health Educator develops, implements, and evaluates health education programs to improve the health of individuals and communities. This role requires an understanding of the causes and risk factors of obesity so that they can effectively educate individuals and groups on how to prevent and manage weight gain. Weight Management: Beyond Balancing Calories provides Health Educators with the knowledge and tools to address the challenges of weight management and promote healthy behaviors.

See salaries and explore the career path for Health Educator

Epidemiologist

An Epidemiologist investigates the causes and distribution of diseases and other health conditions in populations. They design and conduct studies to identify risk factors, develop prevention strategies, and evaluate the effectiveness of public health interventions. Weight Management: Beyond Balancing Calories can provide Epidemiologists with a deeper understanding of the epidemiology of obesity, the social and environmental determinants of weight gain, and the strategies for developing and evaluating population-based interventions to promote weight management.

See salaries and explore the career path for Epidemiologist

Nutritionist

A Nutritionist analyzes and interprets nutritional information, providing expert advice and guidance on diet, nutrition, and health. They work with individuals, groups, and organizations to improve eating habits and promote healthy lifestyles. Weight Management: Beyond Balancing Calories offers Nutritionists the opportunity to deepen their understanding of obesity, the factors that influence weight gain, and the strategies for effective weight management. This knowledge can enhance their ability to provide evidence-based advice and support to their clients.

See salaries and explore the career path for Nutritionist

Registered Nurse

A Registered Nurse provides direct patient care and works with other healthcare professionals to ensure the health and well-being of patients. They play a vital role in educating patients about health conditions, including obesity, and providing support and guidance on lifestyle changes. Weight Management: Beyond Balancing Calories can provide Registered Nurses with a deeper understanding of the causes and consequences of obesity, the latest evidence-based interventions for weight management, and the strategies for effectively communicating with patients about weight-related issues.

See salaries and explore the career path for Registered Nurse

Public Health Nutritionist

A Public Health Nutritionist focuses on improving the health of populations by promoting healthy eating and addressing the root causes of diet-related diseases. They work with communities, organizations, and policymakers to create and implement nutrition interventions. Weight Management: Beyond Balancing Calories can provide Public Health Nutritionists with valuable insights into the challenges of obesity, the social and environmental factors that influence food choices, and the strategies for developing effective public health programs to promote weight management.

See salaries and explore the career path for Public Health Nutritionist

Wellness Coach

A Wellness Coach works with individuals to improve their overall health and well-being by providing support, guidance, and motivation. They help clients set goals, make healthy lifestyle changes, and overcome challenges related to their health. Weight Management: Beyond Balancing Calories can provide Wellness Coaches with a deeper understanding of the factors that influence weight management, the role of stress, sleep, and emotions in weight regulation, and the strategies for helping clients develop a holistic approach to health and wellness.

See salaries and explore the career path for Wellness Coach

Food Scientist

A Food Scientist applies scientific principles to the study of food and its production, processing, and storage. They work in various industries, including food manufacturing and research, to develop new products, improve food quality, and ensure food safety. Weight Management: Beyond Balancing Calories can provide Food Scientists with a deeper understanding of the science behind food and its role in weight management, the latest research on the relationship between diet and obesity, and the strategies for developing and evaluating healthy food products.

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Fitness Trainer

A Fitness Trainer helps individuals achieve their fitness goals by providing personalized training programs and guidance on nutrition and lifestyle. They work with clients to improve their physical health, increase their energy levels, and promote overall well-being. Weight Management: Beyond Balancing Calories can provide Fitness Trainers with a better understanding of the role of exercise in weight management, the importance of nutrition for fitness, and the strategies for helping clients develop sustainable healthy habits.

See salaries and explore the career path for Fitness Trainer

Data Scientist

A Data Scientist collects, analyzes, and interprets data to extract meaningful insights and make data-driven decisions. They work in various industries, including healthcare, to identify patterns, develop predictive models, and optimize outcomes. Weight Management: Beyond Balancing Calories can provide Data Scientists with a deeper understanding of the data science techniques used in obesity research, the challenges of collecting and analyzing weight-related data, and the strategies for using data to inform weight management interventions and policies.

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Reading list

We've selected 18 books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in Weight Management: Beyond Balancing Calories.

The Diabetes Code Journal

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Provides a comprehensive overview of the causes of obesity and offers a science-based approach to weight loss. It focuses on the role of insulin in weight gain and provides practical advice on how to reduce insulin levels and lose weight.

Weight Management

Beyond Balancing Calories

What's inside

Syllabus

Good to know

Save this course

Reviews summary

Weight management: beyond calories

Activities

Career center

Reading list

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