Change! the healthy weigh! session 2 (2)

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5. You will want pen/paper to take notes.

Welcome to the Healthy Weigh!

The Healthy Weigh!

Session 2

Change! The Healthy Weigh

Moderator Presenter

Linda Sweeney, CHES Tammy Glotz, MS

Class Objectives

Participant will:

Identify barriers to weight management

List at least 1 strategy to overcome a weight management barrier

Identify the difference between a goal and a S.M.A.R.T. goal

The Healthy Weigh!

Session 2

Positive Lifestyle Changes

What does that mean?

The Healthy Weigh! Session 2

Why do people……

Smoke cigarettes?

Drink too much alcohol?

Overeat?

Fail to follow doctor’s recommendations?

The Healthy Weigh! Session 2

People change only when they:

Become concerned of need for change

Become convinced change is beneficial

Establish a plan

Take action

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Where are you?

And how can you move yourself toward lifestyle change?

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The Stages of Change (Prochaska & DiClemente)

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Crossroad: Decide Your Readiness to Change

Weigh pros (benefits) and cons (downside)

Pros and cons form a balance sheet of potential gains and losses

Balance varies by stage of change

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TO CHANGE or NOT TO CHANGE

___________________________________________

Decisional Balance

Benefits of Changing

Benefits of NOT Changing

Weigh the Benefits

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Weigh the Benefits: Am I Ready To Quit Smoking?

Reasons to quit:

Costs too much

I want to be around for my family

I hate feeling chained to cigarettes

Socially more acceptable

I want to feel better

Reasons to keep smoking:

It helps me relax

Social activity with friends

I get time to myself

I don’t want to have withdrawal symptoms

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Assumptions about Change

Individuals vary

Behavior change is a process Change is cyclical

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Identify Barriers

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Barriers to Change

Unrealistic expectations

Lack of positive reinforcement

Lack of support

Lack of commitment

Unclear or misunderstood information

Lack of planning (time)

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Barriers to Weight Management

Environmental

Activity

Attitudinal

Nutrition knowledge

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Environmental Barriers

High calorie food is everywhere - inexpensive, convenient and super-sized

Hurried lifestyle; leads to unwise food choices

Juggling multiple roles

Less time for meal planning/cooking

Frequently skipped meals

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Overcoming Environmental Barriers

Meal Planning

Meal Preparation

Enlist Family Support

Don’t Skip Meals

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Activity Barriers

Long working hours

Sedentary jobs

Lots of stress

Little time and energy for physical activity

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Overcoming Activity Barriers

Alter your schedule

Be active on work breaks

Pick activities you enjoy

Enlist support

Add activity in small increments–it all adds up!

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Attitudinal Barriers

Expectations of a “quick-fix” society

Weight loss should be easy & painless

We want to “have our cake and eat it too!”

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Overcoming Attitudinal Barriers

Build a support system

Accept that no “miracle” diet exists

Focus on the positive

Ban the words “never” and “always” from your health vocabulary – Everything in moderation!

Recognize that it is a continuous, life-long journey to pursue better health!

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Nutrition Knowledge Barriers

Conflicting nutrition information

Difficult to change dietary habits and established food patterns

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Overcoming Nutrition Knowledge Barriers

Consult a Registered Dietician

Use reliable web sites

Consult your physician

Utilize your support system

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Strategies for Behavior Change

Self-assessment

Make goals

Develop plans

Monitor progress

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S – Specific

M – Measurable

A - Attainable

R - Relevant

T - Time-oriented

Set S.M.A.R.T. Goals

The Healthy Weigh! Session 2

The Healthy Weigh! Session 2

Write it down

Mark your calendar

Start sooner rather than later

Find a role model/identify social support

Stay on track

Choose activities that will meet your goals

Enjoy yourself

Put Your Plan into Action

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You Can make positive lifestyle changes by:

Assessing your readiness to change

Identifying and overcoming your barriers

Setting S.M.A.R.T. goals

Putting your plan into action

Take Home Message

The Healthy Weigh! Session 2

Assignment: Choose one lifestyle habit that you want to

improve.

Weigh the pros and cons of changing

that habit.

If you are ready to make a change,

write at least one S.M.A.R.T. goal to

put your plan into action.

The Healthy Weigh!

Session 2

Adapted from “Lighten Up”

Federal Occupational Health

a program of the U.S. Public Health Service

Program Support Center

U.S. Department of Health and Human Services