lifestyle education series behavior modification solving problems: plateaus & problems in weight...

Lifestyle Education SeriesLifestyle Education Series

Behavior Behavior ModificationModification

Solving Problems:Solving Problems:Plateaus & Problems in Plateaus & Problems in

Weight Management Weight Management

February 2011

ObjectivesObjectives

1.1. Identify & define what a “problem” Identify & define what a “problem” and “plateau” is.and “plateau” is.

2.2. Identify how to break down Identify how to break down behaviors that are causing weight behaviors that are causing weight loss plateaus or problems.loss plateaus or problems.

3.3. Learn how to use specific methods Learn how to use specific methods to help you break a plateau or solve to help you break a plateau or solve a problem.a problem.

4.4. Learn how to change “HABITS.”Learn how to change “HABITS.”

Everyone hits a plateau or has problems Everyone hits a plateau or has problems

with weight loss at some point along their with weight loss at some point along their

journey. It is how a person handles the journey. It is how a person handles the

plateau or problem that will decide if they plateau or problem that will decide if they

are successful at weight loss. If you use are successful at weight loss. If you use

plateaus and problems as learning plateaus and problems as learning

experiences, then you can grow as an experiences, then you can grow as an

individual. It will help you to be successful individual. It will help you to be successful

with long-term weight loss. with long-term weight loss.

What is a Problem?What is a Problem?

A problem is a situation that you A problem is a situation that you have no answer to at the present time. have no answer to at the present time.

Often, problems cause a person to Often, problems cause a person to feel stressed or feel like he/she is feel stressed or feel like he/she is “out” of their comfort zone. “out” of their comfort zone.

What is a Plateau?What is a Plateau?A plateau is when you start to level-off with weight A plateau is when you start to level-off with weight loss, or there is a long period of time with no weight loss, or there is a long period of time with no weight loss. loss.

For example, the previous two months you have loss For example, the previous two months you have loss about 1 ½ pounds per week. This month, you have about 1 ½ pounds per week. This month, you have lost only a half pound and the month is half over. lost only a half pound and the month is half over.

You have hit a plateau and it is time to figure out what You have hit a plateau and it is time to figure out what is causing the plateau. is causing the plateau.

Part of learning how to solve problems is Part of learning how to solve problems is learning to recognize when you are about to, or learning to recognize when you are about to, or have already, hit a plateau. have already, hit a plateau.

There are things or habits you can identify to There are things or habits you can identify to help you recognize the plateau or problem. help you recognize the plateau or problem.

For example, you have not been packing your For example, you have not been packing your lunch and eating lunch out. You realize you lunch and eating lunch out. You realize you have gained 5 lbs. You identify the “lack of have gained 5 lbs. You identify the “lack of planning” as the problem to your weight gain. planning” as the problem to your weight gain. Now that you are aware of the problem you can Now that you are aware of the problem you can work on it. work on it.

Things to do to recognize Things to do to recognize the plateau or problemthe plateau or problem

Monitor your eating and exercise carefully. Monitor your eating and exercise carefully. JOURNAL… JOURNAL… Write down what you are eating Write down what you are eating

and how much exercise you are doing.and how much exercise you are doing. Compare your journals to previous weeks Compare your journals to previous weeks

when you were losing weight.when you were losing weight. Try to find out the cause of the plateau: look Try to find out the cause of the plateau: look

for changes in eating, exercise, schedules, for changes in eating, exercise, schedules, unexpected life events, or other stressors.unexpected life events, or other stressors.

Talk with someone who is supportive of your Talk with someone who is supportive of your weight loss and ask them if they have noticed weight loss and ask them if they have noticed any changes in your habits. any changes in your habits.

What is Problem What is Problem Solving?Solving?

Problem solving is a process that Problem solving is a process that

allows a person to explore and allows a person to explore and

identify a large list of possible identify a large list of possible

answers to the plateau or problem.answers to the plateau or problem.

What is Personal Problem What is Personal Problem Solving?Solving?

PersonalPersonal problem solving is when a problem solving is when a person works on his or her problems, and person works on his or her problems, and looks at it as an looks at it as an individualindividual thing. thing.

When a person When a person takes ownership or takes ownership or responsibilityresponsibility for his or her problem. for his or her problem.

Personal problem solving can help a Personal problem solving can help a person develop successful strategies for person develop successful strategies for managing weight, eating, and activity.managing weight, eating, and activity.

Thoughts to PonderThoughts to Ponder Making changes in eating & activity Making changes in eating & activity

habits is habits is never never easily done.easily done.

The treatment or answer to the plateau or The treatment or answer to the plateau or problem is not the same for everyone.problem is not the same for everyone.

Problem solving is a learned skill and can Problem solving is a learned skill and can be used in other areas of your life.be used in other areas of your life.

Problems are normal and part of daily life.Problems are normal and part of daily life.

More Thoughts to More Thoughts to PonderPonder

You You cancan cope with your problems and the cope with your problems and the emotions related to them.emotions related to them.

You have to be willing to You have to be willing to assume assume responsibilityresponsibility for making changes your for making changes your behaviors.behaviors.

You will have to learn to handle problems You will have to learn to handle problems as they occur and avoid acting impulsively.as they occur and avoid acting impulsively.

More Thoughts to More Thoughts to PonderPonder

Success is learned through trial and Success is learned through trial and error.error.

Evaluating how well your answer to Evaluating how well your answer to the problem is working is an the problem is working is an important part of problem solving.important part of problem solving.

Steps to Problem SolvingSteps to Problem Solving

1.1. Defining the problemDefining the problem1.1. Write down what the problem is. Put Write down what the problem is. Put

it in black and white. We often it in black and white. We often minimize problems, and writing it minimize problems, and writing it down makes it more realistic.down makes it more realistic.

2.2. Write down “where you are” and Write down “where you are” and “where you want to be”. “where you want to be”.

For example, My current weight is 250 For example, My current weight is 250 pounds and I want to weigh 190 pounds. pounds and I want to weigh 190 pounds.

((Defining the Problem, Defining the Problem, Continued)Continued)

3.3. Make a list of how you feel and your Make a list of how you feel and your emotions about the problem. emotions about the problem.

For example, I feel like a failure because I have For example, I feel like a failure because I have gained weight. It makes me feel depressed and I gained weight. It makes me feel depressed and I don’t want to do things I used to do. don’t want to do things I used to do.

4.4. Make a list of the Make a list of the barriersbarriers you have around you have around the habit you want to change. the habit you want to change.

For example, I do not plan meals and usually end For example, I do not plan meals and usually end up eating on the go, are barriers to losing weight. up eating on the go, are barriers to losing weight.


2.2. Create a List of All Possible AnswersCreate a List of All Possible Answers1.1. Brainstorm all of the possible answers to Brainstorm all of the possible answers to

the problem or plateau.the problem or plateau.

2.2. Make a list. Write down any answers that Make a list. Write down any answers that come to mind. come to mind.

3.3. Think outside the box. Think of all kinds of Think outside the box. Think of all kinds of answers. Don’t list just the ones you are answers. Don’t list just the ones you are comfortable with. You might find that the comfortable with. You might find that the best answer is one you never thought best answer is one you never thought would work. would work.


3.3. Review Your List of AnswersReview Your List of Answers1.1. This is a time to explore all of the This is a time to explore all of the

answers you listed while answers you listed while brainstorming. brainstorming.

2.2. Make a list of the pros and cons of Make a list of the pros and cons of each answer. This will help you think each answer. This will help you think about how you will apply the answer about how you will apply the answer in “real” life. in “real” life.

3.3. Combine and adjust the list to Combine and adjust the list to determine what will work best for you.determine what will work best for you.


4.4. Making the DecisionMaking the Decision1.1. Think about how you can do the Think about how you can do the

answer to the problem. Picture answer to the problem. Picture yourself carrying it out in real life.yourself carrying it out in real life.

2.2. You can listen to other people’s You can listen to other people’s opinions, but the FINAL decision is opinions, but the FINAL decision is yours to make.yours to make.

3.3. You can include other people in the You can include other people in the plan to support you, but don’t depend plan to support you, but don’t depend on them for your success or failure.on them for your success or failure.


5.5. Putting Your Decision into PracticePutting Your Decision into Practice1.1. Identify how you are going to put your answer Identify how you are going to put your answer

into action.into action.

2.2. Make a list of people who support you and Make a list of people who support you and things you can do if you start losing your things you can do if you start losing your motivation.motivation.

3.3. Write down your goals. Start by writing your Write down your goals. Start by writing your long-term goals, then break them into short-long-term goals, then break them into short-term goals.term goals.

For example, my long-term goal is to lose 60 For example, my long-term goal is to lose 60 pounds in one year. My short-term goal is to lose 5 pounds in one year. My short-term goal is to lose 5 pounds per month.pounds per month.


(Putting Your Decision into Practice, (Putting Your Decision into Practice, ContinuedContinued) )

4.4. Make of list of ways to reward yourself Make of list of ways to reward yourself without food. For example, when I without food. For example, when I lose 20 pounds I will buy a new pair of lose 20 pounds I will buy a new pair of sneakers. sneakers.

5.5. Set realistic timelines for achieving Set realistic timelines for achieving your goals. For example, losing 30 your goals. For example, losing 30 pounds in a month is not a realistic pounds in a month is not a realistic goal. Losing 10 pounds in a month is. goal. Losing 10 pounds in a month is.


6.6. Reviewing How Successful Your Reviewing How Successful Your Answer to the Problem IsAnswer to the Problem Is

1.1. Realize that you will need Realize that you will need time and time and practice practice to make adjustments and form to make adjustments and form new habits. Most people do not like new habits. Most people do not like change and find it hard to change. change and find it hard to change. Taking things slowly and in small steps Taking things slowly and in small steps will help will help

2.2. At some time we all “slip up.” It’s okay. At some time we all “slip up.” It’s okay. Take the opportunity to evaluate what Take the opportunity to evaluate what occurred and what caused the “slip up.”occurred and what caused the “slip up.”


(Reviewing How Successful Your (Reviewing How Successful Your Answer to the Problem Is, Answer to the Problem Is, ContinuedContinued))3.3. Whether or not the answer to the Whether or not the answer to the

problem has worked, recognize problem has worked, recognize what what you learned you learned during the process.during the process.

4.4. Remember… you can learn something Remember… you can learn something from trial and error. Think about the from trial and error. Think about the habit. Think about what you are doing… habit. Think about what you are doing… what is working and what is not. what is working and what is not.


NegotiatingNegotiatingUnfortunately, you cannot control everything, Unfortunately, you cannot control everything, every time. At some point in your journey you will every time. At some point in your journey you will have to negotiate with others. have to negotiate with others.

Negotiation is talking with someone about the Negotiation is talking with someone about the situation. During this time each person is able to situation. During this time each person is able to express his or her opinion, and together come to a express his or her opinion, and together come to a decision. decision.

For example, Your husband wants to go to dinner at the For example, Your husband wants to go to dinner at the all-you-can eat buffet, but you trying to lose weight and do all-you-can eat buffet, but you trying to lose weight and do not want to go. You want to spend time with your not want to go. You want to spend time with your husband, but don’t want it to be centered around food. husband, but don’t want it to be centered around food. Together you discuss the situation and decide to eat at a Together you discuss the situation and decide to eat at a restaurant where you can find healthy options and order by restaurant where you can find healthy options and order by the plate. the plate.

Strategies for NegotiatingStrategies for Negotiating Use “I” statements. Use “I” statements.

For example, I feel angry when you want to eat at For example, I feel angry when you want to eat at the buffet because you know I am trying to lose the buffet because you know I am trying to lose weight, and I feel like you are doing it so that I am weight, and I feel like you are doing it so that I am not successful. not successful.

““I” statements help express your feelings and I” statements help express your feelings and avoid “finger-pointing” at the other person. avoid “finger-pointing” at the other person. “I” statements also allow you to tell the other “I” statements also allow you to tell the other person how your needs are not being met. person how your needs are not being met.

Give suggestions to the other person about Give suggestions to the other person about how you can help the situation. Also ask the how you can help the situation. Also ask the other person for suggestions. other person for suggestions.

Listen to what the other person is saying Listen to what the other person is saying and then use paraphrasing. Paraphrasing and then use paraphrasing. Paraphrasing is when you tell the person what you heard is when you tell the person what you heard them say in your own words. them say in your own words.

Do not complain to the other person. Often Do not complain to the other person. Often other people stop listening when you start other people stop listening when you start to complain. to complain.

Remember, you do not have to win every Remember, you do not have to win every time! time!

Strategies for NegotiatingStrategies for Negotiating

When You Cannot When You Cannot NegotiateNegotiate

There are times you may not be able to There are times you may not be able to negotiate. Here are some things you could negotiate. Here are some things you could change to help you succeed: change to help you succeed:

You might need to change the environment. For You might need to change the environment. For example, you could go to another room in the example, you could go to another room in the house to separate yourself from the food. house to separate yourself from the food.

You might have to adapt to the situation. For You might have to adapt to the situation. For example, you have to go to a dinner for work. example, you have to go to a dinner for work. You know there will be multiple courses to the You know there will be multiple courses to the meal. You make a plan to “adapt” to the meal. You make a plan to “adapt” to the situation. You plan to have a salad and entrée situation. You plan to have a salad and entrée skipping the appetizer and dessert. skipping the appetizer and dessert.

Identify how you can meet your needs without Identify how you can meet your needs without support of other people. For example, your support of other people. For example, your husband insists on going to the buffet. You want husband insists on going to the buffet. You want to spend time together so you decide to go. You to spend time together so you decide to go. You make a plan to sit on the opposite end of the make a plan to sit on the opposite end of the restaurant as the dessert bar and have a salad, restaurant as the dessert bar and have a salad, meat, and veggies. meat, and veggies.

Let others experience the consequences of his or Let others experience the consequences of his or her behavior. For example, your husband wants her behavior. For example, your husband wants to eat at the buffet and you stay home. The to eat at the buffet and you stay home. The natural consequence of his behavior is that he natural consequence of his behavior is that he does not get to spend time with his wife. does not get to spend time with his wife.

When You Cannot When You Cannot NegotiateNegotiate

ChanginChanging g

HABITSHABITS

HHH-H- hassled, harried, and hassled, harried, and

unhappy?unhappy?

Recognize what you are dissatisfied with and Recognize what you are dissatisfied with and associate it with a need to changeassociate it with a need to change

Look beyond your feelings of dissatisfaction Look beyond your feelings of dissatisfaction and look to the causes of these feelingsand look to the causes of these feelings

Determine “where you are” and “where you Determine “where you are” and “where you want to be”want to be”

AAA-A- analyze emotions, analyze emotions,

attitudes, and environmentsattitudes, and environments Identify emotional factors that trigger and Identify emotional factors that trigger and

reinforce behavior patternsreinforce behavior patterns Explore the opposing emotions surrounding Explore the opposing emotions surrounding

the question, “To change or stay the same?”the question, “To change or stay the same?” Examine the routines, the places, and the Examine the routines, the places, and the

people you associate with to better understand people you associate with to better understand your current habitsyour current habits

BBB-B- break down barriers break down barriers

and brainstorm solutionsand brainstorm solutions List all possible solutions for your problem- List all possible solutions for your problem-

be creativebe creative Don’t prejudge any ideas Don’t prejudge any ideas Anticipate the positive and negative Anticipate the positive and negative

outcomes of each solutionoutcomes of each solution Choose the best solution- there is not perfect Choose the best solution- there is not perfect

solution solution

III- involve others and I- involve others and

identify a planidentify a plan Develop a network of support through family and Develop a network of support through family and

friendsfriends Don’t depend on others for your success, or blame Don’t depend on others for your success, or blame

them for your failuresthem for your failures Organize your plan into a series of action steps or Organize your plan into a series of action steps or

“mini-goals” that can be easily achieved“mini-goals” that can be easily achieved Before acting on the plan, carefully evaluate it to Before acting on the plan, carefully evaluate it to

be sure it’s reasonable and realisticbe sure it’s reasonable and realistic

TTT-T- trail and error, try againtrail and error, try again

No plan is fool-proofNo plan is fool-proof Start your plan with enthusiasm, but expect Start your plan with enthusiasm, but expect

setbackssetbacks Old habits do not slip away easily, you must Old habits do not slip away easily, you must

PRACTICE, PRACTICE, PRACTICEPRACTICE, PRACTICE, PRACTICE When you make an error, evaluate what went When you make an error, evaluate what went

wrong and learn from your mistakeswrong and learn from your mistakes Try again and don’t give upTry again and don’t give up

SSS-S- small steps build small steps build

successsuccess

Believe in yourselfBelieve in yourself Believe in your goalsBelieve in your goals Consider every step that you make to be Consider every step that you make to be

forward movementforward movement Remember that the first step is the hardestRemember that the first step is the hardest

It all comes down to:It all comes down to:

PersonalPersonal

AccountabiliAccountability ty

lifestyle education series behavior modification solving problems: plateaus & problems in weight...

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