change! the healthy weigh! session 2 (2)
TRANSCRIPT
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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
The Healthy Weigh! Session 2
Where are you?
And how can you move yourself toward lifestyle change?
The Healthy Weigh! Session 2
The Stages of Change (Prochaska & DiClemente)
The Healthy Weigh! Session 2
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
The Healthy Weigh! Session 2
TO CHANGE or NOT TO CHANGE
___________________________________________
Decisional Balance
Benefits of Changing
Benefits of NOT Changing
Weigh the Benefits
The Healthy Weigh! Session 2
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
The Healthy Weigh! Session 2
Assumptions about Change
Individuals vary
Behavior change is a process Change is cyclical
The Healthy Weigh! Session 2
Identify Barriers
The Healthy Weigh! Session 2
Barriers to Change
Unrealistic expectations
Lack of positive reinforcement
Lack of support
Lack of commitment
Unclear or misunderstood information
Lack of planning (time)
The Healthy Weigh! Session 2
Barriers to Weight Management
Environmental
Activity
Attitudinal
Nutrition knowledge
The Healthy Weigh! Session 2
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
The Healthy Weigh! Session 2
Overcoming Environmental Barriers
Meal Planning
Meal Preparation
Enlist Family Support
Don’t Skip Meals
The Healthy Weigh! Session 2
Activity Barriers
Long working hours
Sedentary jobs
Lots of stress
Little time and energy for physical activity
The Healthy Weigh! Session 2
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!
The Healthy Weigh! Session 2
Attitudinal Barriers
Expectations of a “quick-fix” society
Weight loss should be easy & painless
We want to “have our cake and eat it too!”
The Healthy Weigh! Session 2
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!
The Healthy Weigh! Session 2
Nutrition Knowledge Barriers
Conflicting nutrition information
Difficult to change dietary habits and established food patterns
The Healthy Weigh! Session 2
Overcoming Nutrition Knowledge Barriers
Consult a Registered Dietician
Use reliable web sites
Consult your physician
Utilize your support system
The Healthy Weigh! Session 2
Strategies for Behavior Change
Self-assessment
Make goals
Develop plans
Monitor progress
The Healthy Weigh! Session 2
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
The Healthy Weigh! Session 2
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