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University of Kansas Weight Management Program

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University of Kansas Weight Management Program

KU Weight Management Programs can help you build skills and knowledge to lose weight and keep it off.

The Phase I program consists of group meetings, education, a structured diet and exercise as well as utilizing tools such as record keeping. Upon completion of our Phase I program, participants typically lose between 10 - 15% of their initial body weight. We also offer an ongoing Phase II program for people who have completed a diet program, but wishes to gain or continue education and wants accountability as well as group support. Participants in Phase II are welcome to purchase meal replacements, but are not required to.

01/30/2026

Building A Routine:

Focus on Compound Lifts: Learn exercises that work multiple muscles, like squats, presses, and rows.

Progress Gradually: Once you accomplish 3 sets of 12 reps, slowly increase the weight by 5-10%.

Prioritize Recovery: Rest up! Rest days are crucial for muscle repair and growth.

Stay Hydrated & Eat Well: Drink plenty of water and fuel your body with adequate nutrition (protein, fruits & veggies, and whole grains).

Be Consistent: Aim for regular workouts (2-3 times a week) to build a solid foundation.

01/28/2026

Resistance Training Tips During Your Lift:

Start Light: Choose a weight where the last few reps (around 10-15) are challenging but you can maintain perfect form.

Control the Movement: Lift and lower weights slowly and deliberately, avoiding momentum.

Breathe Correctly: Inhale on the easy part (lowering) and exhale on the effort (lifting). Don't hold your breath.

Rest: Take about 60 seconds between sets to allow muscles to recover.

Listen to Pain: Stop if you feel sharp, shooting pain. Muscle fatigue is good; joint pain is bad.

01/26/2026

Resistance Training Tips Before You Lift:

🔥Warm-Up: Do 5-10 minutes of light cardio (brisk walk, jumping jacks) and dynamic stretches (arm circles, leg swings).

👟Get the Right Gear: Wear supportive, closed-toe shoes for traction.

🗒✏Consider working with a trainer initially to ensure correct form on key exercises like squats, deadlifts, and presses to prevent any injuries.

01/20/2026

It's National Cheese Lover's Day 🧀🧀🧀

Here's some high protein cheeses for all of the lovers out there (per 1oz):
• Parmesan: 10g
• Romano: 9g
• Gruyere: 8.5g
• Swiss: 7.7-8g
• Provolone: 7-7.3g
• Monterey jack: 7g
• Gouda: 7g
• Cheddar: 6.5-7g
• Mozzarella (skim/low fat): 6-6.9g (higher in fat free versions)
• Halloumi: 6g
• Cottage cheese (low-fat): 11g per ½ cup or 25 per 1 cup

01/19/2026

Happy National Popcorn Day! 🍿

Try some of these protein packed recipes here: https://cheatdaydesign.com/protein-popcorn/ -creation-203-jtr

01/17/2026

Vegetables that are great protein sources:
• Lentils: 18g per 1 cup
• Fava beans: 12g per 1 cup
• Green peas: 8g per 1 cup
• Pinto beans: 15g per 1 cup
• Artichoke: 5g per 1 cup
• Chickpeas: 15g per 1 cup
• Mung beans: 14g per 1 cup
• Brussels: 2g per ½ cup

01/15/2026

Ways to add protein to everyday meals:
• Sprinkle/scatter seeds on salad
• Add peas to pasta (adds 8g per 1 cup)
• Sprinkle nutritional yeast in stews (5g protein per 2 tbsp)
• Add spinach into any and everything (2.9g per 100g; great source of iron, folate, potassium, vitamins A, C, &K)
• Adding cottage cheese on breads as spread (bagels, toast, etc.)
• Adding edamame to stir fries (17g per 1 cup)
• Adding chickpeas into soups/stews/curries (14g per 1 cup)

01/13/2026

Looking for other sources of protein?
Here is a list of foods that can help you meet your protein goals:
• Nuts: 7g per 1/4 cup
• Guava: 8g per 2 cups
• Black beans: 8h per ½ cup
• Quinoa: 8g per 1 cup
• Greek yogurt: 11-5g per 5oz
• Cottage cheese: 15g per ½ cup
• Edamame: 19g per ½ cup
• Canned tuna: 20g per 1 can
• Chicken breast: 26g per 3oz
• Tempeh: 34g per 1 cup

01/09/2026

New Years Resolution Tip: Track & Adjust
• Monitor your weight or measurements weekly.
• Adjust your plan if progress stalls—small tweaks can make a big difference.

01/08/2026

New Years Resolution Tip: Focus on Sleep & Stress

• Aim for 7–9 hours of quality sleep.
• Practice stress-reducing activities like deep breathing, journaling, or yoga.

01/07/2026

New Years Resolution Tip: Move More, Sit Less

• Incorporate daily activity—walking, stretching, or light strength training.
• Use “movement triggers” like standing during calls or taking stairs.

01/06/2026

New Years Resolution Tip: Prioritize Balanced Nutrition

Fill half your plate with vegetables and fruits.
Include lean proteins and whole grains.
Limit ultra-processed foods and sugary drinks.

Address

2141 Olathe Boulevard
Kansas City, KS
66045

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

http://www.ebl.ku.edu/

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About Us

The KU Weight Management Program is a research based and medically supported weight loss program. We offer three different program structures that are a well rounded approach to weight loss. These programs focus on nutrition, exercise and behavior changes associated with a healthy lifestyle. We implement weight loss plans and weight maintenance plans to establish long term health for our participants.

Our three diet plans include our Traditional Weight Management Program, Diabetes Prevention Plan and Nutrition Counseling.