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Lose and WinSession 8: Staying Positive

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Staying Positive

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Objectives

Encourage everyone to stay motivated

Demonstrate positive self talk

Review ways to challenge common excuses

Look at progress and set new goals

Review components of success


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Don’t give up

Retrain your brain to change negative thoughts into positive ones

Focus on your goal of developing healthy eating and exercise habits instead of your weight

Be realistic – set goals that are obtainable

Don’t expect the unexpected from yourself

Remind yourself that you can succeed

Ask yourself what you could do differently for different results

Remind yourself daily why you want to succeed

Reward yourself to stay motivated


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Retrain your brain

Change negative thoughts into positive ones

Negative Thought Think Again

“I always eat too much. I’ll always be overweight.”

“I ate too much today. I need to go for an extra long walk and remember that tomorrow is another day.”

“I just can’t get up in the morning to exercise.”

“This is a lot harder than I thought it was going to be, but I know I can do it. Maybe I’ll ask someone to meet me so I’ll be more likely to get up.”

“There’s no way I can eat healthy and exercise while I’m on vacation. I’ll just have to start again when I get back.”

“I can still eat healthy and exercise on vacation. I’ll just choose healthy menu items and focus on walking a lot.”


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Do you use these excuses?

“After the day I’ve had, I deserve to skip my workout.”

“It’s not fair to my family if I don’t buy the treats I normally do.”

“Everyone else is eating it. It will look funny if I don’t.”

“I can always do double tomorrow if I skip my exercise today.”

“I’m going to offend the cook if I don’t try everything and have seconds.”

“As long as I eat a little less, I won’t have to exercise.”


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Try these thoughts instead

“After the day I’ve had, I can’t imagine skipping my workout. I need to burn off some steam and feel energetic for my family.”

“My family deserves the best. In our house, we eat healthy foods and set good examples for others. I don’t want my children to struggle with weight like I have.”

“I’ve been good all week. Why should I give up now?”


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Are you reaching your goals?

Keep a journal

Eat smaller portions

Mindful of eating

Get enough activity

Have a plan in place

Stick to a plan

Prioritize my health

Adopt healthy habits

Ask for support

Stay positive

Problem solve

Remember motivation

Be honest with yourself – ask yourself if you’re doing everything you can to succeed


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Re-focus

Have you met your goal?

What continues to be a challenge for you?

What changes can you make to help you succeed?

Who can you reach out to for support?

Why do you want to succeed?

Think about your progress and set new goals


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Be realistic

Aim for a realistic weight loss goal of 1-2 pounds per week – it really adds up

Imagine being 52 – 104 pounds lighter in just a year

Source: Dietary Guidelines for Americans Consult with your physician before starting any exercise/diet program


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You can succeed

Small changes really add up

Take it one step at a time

Set backs are normal

Stay positive

Lean on family and friends for support

Keep your goals within reach

Always remember your motivation

Welcome changes, but know they are not

always easy

Track your progress

Celebrate your success along the way

Keep these things top of mind as you continue your healthy weight journey

Visit health and wellness on myuhc.com®, for 24-hour online resources and tools that help make it easier to live a healthy life and to access an online health coach program for weight loss.

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Documents

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