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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.

11/10/2025

See If You Qualify for the INSTANT Study! For more information, contact the INSTANT Study Team at INSTANT@kumc.edu or call/text us at (913) 232-6659

11/03/2025

Warm & Nourishing Meals 🍲
As temperatures drop, swap cold salads for warm soups and stews. These meals help you feel full longer and keep your metabolism steady.
Sample recipe below:

🍂Spiced Pumpkin Soup🍂
Serves: 4 | Calories: ~180 per serving

Ingredients:
• 3 cups pumpkin puree (fresh or canned)
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 3 cups vegetable broth
• 1/2 cup light coconut milk or low-fat milk
• Salt & pepper to taste
• 1 tbsp olive oil

Instructions:
1. Heat olive oil in a pot over medium heat. Sauté onion and garlic until soft.
2. Add pumpkin puree, cinnamon, nutmeg, and broth. Bring to a boil, then simmer 15 minutes.
3. Use an immersion blender or regular blender to puree until smooth.
4. Stir in coconut milk and season with salt and pepper. Heat gently before serving.
Tips: Add a pinch of chili powder for a spicy kick. Top with pumpkin seeds for texture.

10/31/2025

🎃 Don’t Let the Halloween Treats Haunt Your Goals! 👻

Halloween is all about fun — but it doesn’t have to scare your progress! Here are a couple of tricks to enjoy the treats guilt-free:

🍬 Plan ahead: Decide which treats are worth it and savor them mindfully.
🥗 Balance it out: Enjoy extra veggies and protein during the day to keep sugar cravings in check.
You can enjoy the holiday and stay on track — no magic spell required! 🕸️✨

10/27/2025

The cooler weather has arrived! Enjoy the weather w/ these walking benefits🍂🚶‍♀️

1. Burn more calories: Your body works harder to stay warm, boosting calorie burn.
2. Stay comfortable: Cooler temps mean you can walk longer and faster without overheating.
3. Boost motivation: Crisp air and colorful fall scenery make walks enjoyable and refreshing.
4. Heart & fat benefits: Walking improves cardiovascular health and helps shed fat with low impact.
5. Better consistency: Enjoying the weather means you’re more likely to stick with your routine.

Grab a cozy layer, hit the trail, and let autumn’s beauty power your weight loss journey! 🍁🔥

10/20/2025

Mindful Portion Control 🍽️
Fall brings festive treats everywhere! Enjoy seasonal indulgences mindfully by balancing them with plenty of veggies, lean proteins, and whole grains. Remember, it’s about progress, not perfection.

10/14/2025

Happy National Dessert Day 🍎🍦🍐
Celebrate w/ this super simple Spiced Baked Apple and Pear recipe:
https://www.walderwellness.com/fall-fruit-bake-cinnamon-ginger/
Pairs well with the Autumn szn! 🍂

10/06/2025

Hello October: 🍂 Autumn is officially here 🍂

As the air turns crisp and the leaves begin their colorful transformation, Autumn invites us to slow down, reset, and nourish our bodies with seasonal goodness. Here’s how to make the most of the season:

🥣 Warm, Balanced Meals: Swap out lighter summer dishes for comforting soups, stews, and roasted veggies. These meals not only satisfy hunger but also keep your blood sugar stable, which is essential for weight control.

🚶‍♂️ Enjoy the Outdoors: Cooler weather means perfect walking conditions! Take advantage of the beautiful fall scenery to boost your daily steps. A brisk 30-minute walk can improve mood, burn calories, and reduce stress.

💧 Hydration Still Matters: Even if you don’t feel as thirsty, your body needs fluids to function optimally. Warm herbal teas or water with a splash of apple cider vinegar can keep you hydrated and aid digestion.

🛌 Rest and Recharge: Early autumn nights get longer—use this to your advantage by prioritizing quality sleep. Adequate rest supports hormone balance, which plays a key role in managing hunger and weight

Remember, your journey is about balance, not perfection. Let this season inspire you to nourish your body, move joyfully, and care deeply for your wellbeing. Here’s to a healthy, vibrant autumn! 🍁✨

10/01/2025

As October ushers in cooler weather and fall produce, it’s a prime time to optimize your weight management with evidence-based habits:

🥦 Boost Fiber Intake with Seasonal Veggies: Foods like butternut squash, pumpkin, and sweet potatoes are rich in dietary fiber, which slows digestion and promotes satiety. Studies show high-fiber diets support weight loss and improve gut health. (Source: Nutrition Reviews, 2019)

🍎 Choose Low-Glycemic Fruits: Apples and pears have a low glycemic index, meaning they cause a slower, steadier rise in blood sugar. This helps control hunger and reduces insulin spikes linked to fat storage. (Source: American Journal of Clinical Nutrition, 2015)

🥣 Warm Meals Enhance Metabolism: Eating warm soups and stews can increase thermogenesis—the body’s calorie-burning process—compared to cold meals. Plus, they tend to be nutrient-dense with fewer calories. (Source: Appetite, 2018)

🚶‍♀️ Stay Active Outdoors: Regular moderate exercise, like brisk walking in cooler weather, improves insulin sensitivity and helps maintain lean muscle mass, both key for effective weight management. (Source: Diabetes Care, 2013)

💧 Hydration Supports Metabolic Function: Even mild dehydration can reduce metabolic rate. Drinking water before meals can also decrease calorie intake by promoting fullness. (Source: Journal of Clinical Endocrinology & Metabolism, 2016)

🛌 Prioritize Quality Sleep: Poor sleep disrupts hunger hormones leptin and ghrelin, increasing appetite and cravings for high-calorie foods. Aim for 7-9 hours nightly to support weight regulation. (Source: Sleep Medicine Reviews, 2017)

Use these science-backed strategies to power your autumn weight management journey! Small changes, big impact. 🍁🔬

09/29/2025

☕Happy National Coffee Day ☕
Here are some calorie-friendly recipes to order or make at home!

09/19/2025

Start the cozy weekend off w/ a quick and easy comfort snack! 🍂

Baked Apple w/ Cinnamon & Walnuts:
Serves: 2 | Calories: ~150 per serving
Ingredients:
• 2 medium apples🍎
• 2 tbsp chopped walnuts
• 1 tsp cinnamon
• 1 tsp honey or maple syrup 🍁
Instructions:
1. Preheat oven to 350°F (175°C). Core the apples, leaving the bottom intact.
2. Mix walnuts with cinnamon and honey. Stuff mixture into the hollowed apples.
3. Place apples in a baking dish with a splash of water, bake for 25-30 minutes until soft.
Tips: Serve warm with a dollop of Greek yogurt for extra protein.

09/15/2025

Autumn is ONE week away 🍂🍂

Kickstart your health goals this Fall with the 5321 Lifestyle Program—a highly structured meal replacement program with expectations of ≥10% body weight loss over 6 months.

Details and how to inquire are located below:

09/05/2025

🍂 Welcome September with Healthy Habits! 🍁

As the leaves start to change, it’s the perfect time to refresh your routine! This autumn, focus on:

🍎 Eating seasonal fruits like apples and pears

🥦 Adding cozy, nutrient-packed veggies like squash and sweet potatoes

🚶‍♂️ Taking brisk outdoor walks to enjoy the crisp air

💧 Staying hydrated even as the weather cools down

Small changes now can lead to big results! Let’s embrace fall with healthy choices and balanced living. 🍁💪

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.