Session 1 - Welcome & Orientation -  We hope that you will do the following during the first week in the program:
Review the information available under buttons on the top frame including Sessions Menu, Assess Risk, Calorie Calculators, Resources & FAQs.
Set your weight loss goal for the 12 week program based on losing no more than 1-2 pounds a week and submit your Personal Contract.
Learn the significance of daily balancing of your calories in losing weight effectively and test the Calorie Calculators on the top frame that are designed to help you estimate the calories you consume and those you burn by exercise.
Review the Daily Food & Activity Record and start recording your food, drink and activity information even if you are missing some calorie values. 
Get baseline measurements such as weight, body fat composition, blood pressure, resting heart rate, your flexibility, bicep strength and aerobic fitness.

In upcoming sessions - you will be encouraged to:
Add exercise and start controlling portion size of food and drink.
Use low fat guidelines & tips for eating healthy at home and dining out.
Read food/drink labels and select lower fat, lower calorie items.
Determine your Target Heart Rate - add aerobic exercise to your routine.Eat healthy in restaurants and avoid fad diets.
Add strength training in your fitness program.
Use the ABC approach to behavior change
Add flexibility/stretching exercises to your fitness program.
Manage stress more effectively and avoid overeating.
Cook healthy using low fat cooking methods and 100 plus recipes.Graduate! Celebrate! Prevent Relapse!

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