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Tools for a Balanced Lifestyle Strategies for Success in Weight Management ORIENTATION AND OVERVIEW

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Title: Tools for a Balanced Lifestyle Strategies for Success in Weight Management ORIENTATION AND OVERVIEW


1
Tools for a Balanced Lifestyle Strategies for
Success in Weight Management ORIENTATION AND
OVERVIEW
  • Jim Messina, Ph.D.
  • Life Strategist
  • Program Facilitator

2
Who is this Program aimed at?
  • People who need to work on improving their
    relationship with food
  • People who need to improve their body image
  • People who allow their weight issues interfere in
    their daily functioning
  • People who consistently yoyo Diet
  • People who have not made exercise a regular part
    of their lives

3
Goals of the Program
  1. Develop a healthy relationship with food
  2. Develop a healthy exercise program
  3. Reduce the strength of triggers for relapse
  4. Creation of new self-scripts which keep you
    targeted and reduce stress and anxiety
  5. Letting go of need for approval and focus on
    personal health as rationale for new lifestyle
  6. Improved Body Image
  7. Reduced compulsive behaviors

4
Support System in Program
  • Peer support of the weekly group meetings
  • One to one support outside of meetings with
    fellow group members
  • Support by email, fax or phone during week with
    program facilitator
  • Ongoing communications bulletin board on website
    for program at www.coping.org

5
What is expected during Program
  • Participant will follow a food plan which is
    suited to persons personality, attitudes,
    temperament, motivation, and lifestyle
  • Participant will develop and follow an exercise
    program which is suited to persons personality,
    attitudes, temperament, motivation, and lifestyle
  • Participant will participate in group and outside
    of group support sharing
  • Participant will participate in the
    accountability of daily reporting while in program

6
Principles of the Balanced Lifestyles Program
  • 1. This is a lifestyle change program to modify
    your relationship with food, exercise and body
    weight
  • 2. This program requires accountability with
    daily reporting by email or fax
  • 3. Success in program is not dependent on how
    much weight lost but rather on how well you
    manage to continue to keep it off

7
Principles
  • 4. You are not asked to compare your success with
    others in program
  • 5. You are expected to follow a food program
    which meets your needs or to develop one while in
    program which is suited to you
  • 6. By end of 12 week program you will be fully
    engaged in a planned program of exercise
  • 7. This is a guilt free program, we do not use
    guilt to motivate your new relationship with food
    or exercise

8
Principles
  • 8. You are only to enter this program because you
    want to, not to please someone else, or to gain
    the approval of someone else.
  • 9. Try not to tell others about your involvement
    in this program so you will not be hounded about
    how well you are doing in it
  • 10. Set realistic goals for yourself in program
  • 11. Be realistic in your expectations of yourself
    in this program

9
Principles
  • 12. You are in this program for yourself, do not
    try to fix or change anyone else in program
  • 13. Keep an open mind to all suggestions offered
    in program, try to get rid of the yesbut knee
    jerk response to new ideas offered.
  • 14. Let go of critical, judgmental, and
    controlling attitudes so you can hear messages of
    hope, encouragement and support offered.

10
Why Accountability?
  • Insures your personal commitment
  • Identifies patterns or cycles which may be
    unconscious and not easily self-identified
  • Encourages facilitator to identify what is
    working or not working for you
  • Individualizes the program to fit your personal
    needs
  • Encourages personal recommendations which will
    address your specific concerns

11
4 Topics to be covered in Weekly Programs
  • Part 1 Overcoming Triggers to Relapse
  • Part 2 Developing New Relationship to Food
  • Part 3 Developing a Healthy Exercise Program
  • Part 4 Personal Testimonies and Sharing Time

12
Part 1 Overcoming Triggers to Relapse
  • What are triggers to relapse
  • The many faces of triggers which derail us
  • How to identify them when they are happening
  • What to do to overcome such triggers
  • How to insure that triggers lose their power to
    derail in the future

13
1. Possible Triggers while in program
  • Disillusionment with the program
  • Fear that complete change will never come
  • Anger at the slowness of change
  • Discouragement at the size of change (amount of
    weight loss, rate of weight loss, etc.)
  • Disbelief that to sustain the changed behavior
    requires a change in lifestyle
  • Use of excessive rationalization as to why it is
    impossible for you to implement the full program
    at this point in your life
  • Claims that you have no time to work on the
    necessary changes

14
2. Possible Triggers while in program
  • Feeling as if you are facing a life of
    deprivation rather than feeling good about how
    full your life will be once you have implemented
    the lifestyle change
  • Feeling that this takes too much effort, time,
    and money for the results
  • Lacking in motivation to continue in your program
    of change
  • Wanting to abandon your time-management schedule
    because it feels too demanding and intrusive
  • Wishing you had never started this program of
    change

15
3. Possible Triggers while in program
  • Faultfinding with the professional staff and
    fellow members in the program
  • Looking for something wrong with the program,
    fellow members, or staff to justify your quitting
  • Feeling bored or overwhelmed with the efforts
    needed to make the change in your life
  • Not liking the "new'' you feeling that the
    "old'' you wasn't so bad, was easier to live
    with, was happier, was funnier, etc.

16
4. Possible Triggers While in Program
  • Fearful of others' newly found interest in you
    when before they ignored, shunned, or barely
    tolerated you
  • Not really convinced of a need for change in your
    life
  • Just wanting to achieve an end goal of change
    (healthy relationship with food, weight
    management and exercise program), and not wanting
    to change your lifestyle for full recovery
  • Resentment that lifestyle changes require so much
    restructuring of your time, social support, and
    personal habits

17
Some Sources of Triggers
  • Personal feelings and emotions at any time of day
    or night
  • Times of days on scale, meal times, work,
    driving etc
  • Times of year vacations, holidays, anniversaries
  • Words or attitudes of self or others
  • Advertisements on TV, Radio, Billboards, Stores
    related to your trigger issues
  • TV, Movies, Radio, Songs, Shows, with story lines
    related to your trigger issues

18
Watch Out for Emotional Triggers
  • Lack of commitment to change
  • Lack of motivation
  • Depression over the difficulty
  • Boredom over the repetitious monotony
  • Denial
  • Discouragement
  • Anger
  • Suspicion
  • Overwhelmed
  • Resentful

19
Be on the Look out for Other Sources of Triggers
  • Emotional Status
  • Irrational Belief System
  • Habitual Ways of Acting and Believing
  • Value System
  • Peer Pressure
  • Overabundance of Choices
  • Sense of Prosperity
  • Propaganda
  • Conspicuous Consumption

20
Part 2 Developing New Relationship with Food
  • Identifying a Food Plan which suited for you
  • Identifying a Food Plan which can be implemented
    easily and fit into your current lifestyle
  • Eating to Live not Living to Eat
  • Eating to be stay healthy, not eating to stuff
    emotions
  • Eating plan which works while eating out
  • Understanding the Nutrition of Food
  • Keeping up on What is new in the Food arena

21
1. Overcoming Myths Related to Weight and Food
  • Myth 1 Being overweight is due to bad metabolism
    - its your behaviors not metabolism
  • Myth 2 Being overweight is due to bad genes
    its your behaviors not your genes
  • Myth 3 Being overweight is due a thyroid problem
    - its your behaviors not your thyroid
  • Myth 4 Fat-free and low-fat foods are good for
    my food program - fat-free is not calorie free

22
2. Overcoming Myths Related to Weight and Food
  • Myth 5 Some people just cant lose weight it
    takes a lifestyle change which anyone can do
  • Myth 6 Fat people are fit there are health
    problems which stem from obesity such as
    diabetes, arthritis, heart disease, stroke,
    cancer
  • Myth 7 Bodies plateau and it is impossible to
    lose weight after that efforts to lose weight
    plateau not bodies

23
3. Overcoming Myths Related to Weight and Food
  • Myth 8 Bodies want to be the weight they get to
    bodies do not want to be overweight
  • Myth 9 Big Boned People are overweight due to
    their Bones skeletal size of average man or
    woman does not differ much
  • Myth 10 Obesity can be result of being too
    muscular that weight could be marbleized fat
  • Myth 11 How can be gaining weight, since I do
    not eat? increased body weight come from
    increased eating

24
4. Overcoming Myths Related to Weight and Food
  • Myth 12 It is not good to weigh yourself the
    scale does not lie and is not in denial
  • Myth 13 Dieting five days a week is a good plan
    weight loss comes from a caloric deficit and
    requires a 7 day a week effort
  • Weight loss calories in minus calories out

25
Part 3 Developing a Healthy Exercise Program
  • Identify Benefits
  • Combat Myths about exercising
  • Combat Roadblocks to exercising
  • Identify and overcome Triggers to avoid, ignore,
    or stop exercising
  • Look at what is new in exercise offerings

26
Benefits of Healthy Exercise
  • Compensates for fat accumulation by burning
    calories
  • Provides a "natural high'' by the release of
    endorphins
  • Strengthens the cardiovascular and respiratory
    systems if aerobic type exercise sustained for at
    least fifteen minutes on a regular basis.
  • Keeps the muscular system supple
  • Keeps the circulatory system operating at its
    best
  • Builds bone mass to combat osteoporosis.

27
1. Myths about Exercise
  • 1. Exercise makes you tired. Because heart rate
    and respiration is increased, a person becomes
    energized, alert, and awake after a period of
    strenuous exercise.
  • 2. Exercise increases your appetite. The
    immediate effect of exercise is a decrease in
    appetite
  • 3. Exercise is boring. Rigorous exercise results
    in the production of hormones called endorphins
    which give a feeling of well-being, a "natural
    high

28
2. Myths about Exercise
  • 4. With exercise you can reduce certain spots on
    your body. Where people lose weight is determined
    by their hormones. With proper exercise people
    can increase muscle tone in certain areas and can
    speed along the general loss of fat, which helps
    overall appearance but not necessarily in
    specific areas.
  • 5. You have to have athletic ability to get the
    most out of an exercise program. A complicated
    program of sophisticated athletic activities is
    unnecessary. Simply walking a1/2 hour to hour a
    day during time when you normally would have been
    sedentary is enough exercise to provide some
    balance in your life.

29
3. Myths about Exercise
  • 6. A health spa or gym is the best place to
    exercise. Health spas and gyms can be useful if
    you need a social atmosphere in which to
    exercise. However, the type of exercise needed
    for lifestyle change can be done effectively with
    no expense.
  • 7. Exercise takes a lot of time and expensive
    equipment. You need only 30- 45 minutes of
    consecutive, brisk, full-body movement a day to
    gain the full benefit of exercise. You can do
    this in your home with your own equipment (e.g.,
    stationary cycle, rebound trampoline, or rowing
    machine), or you can do it without equipment by
    walking, jump roping, etc...

30
Roadblocks to Exercise
  • Not enough time my schedule is already so full
  • Implementing a program of exercise takes
    exceptional effort and planning
  • The health club is too far away. It is not "on my
    way'' to anywhere
  • An exercise program costs a lot of money.
  • It is unpleasant to get all sweaty when you
    exercise
  • Exercise can be so boring
  • Exercise makes your body sore

31
Time for Exercise
  • Make the exercise session a priority of the day
  • schedule a regular, specific time of day for
    exercise.
  • Choose a convenient time.
  • Exercise in the morning before breakfast, in the
    afternoon before lunch, or in the evening after
    getting home from work, but before dinner.

32
Place for Exercise
  • Choose an exercise easily performed around the
    house, e.g., treadmill, stationary cycle, rowing
    machine, jumping rope, rebound trampoline,
    jumping jacks, walking, running, biking,
    swimming.
  • Perform exercises that can be done in an
    air-conditioned environment (stationary cycle,
    rowing machine, or rebound trampoline). Profuse
    sweating is not necessary for exercise to be
    worthwhile.

33
Reduce Costs of Exercise
  • Choose an exercise which doesn't involve the
    purchase of equipment or club memberships, e.g.,
    walking, running, jumping rope, etc.

34
Keep Exercise Interesting
  • Try indoor exercise in front of a TV or while
    listening to motivational tapes or energizing
    music.
  • Try outdoor exercise in tree-lined or park-like
    settings with interesting scenery and use a
    portable radio or tape player
  • For either type of exercise, get a partner or
    group of people to exercise with make it a
    social experience that will provide mutual
    motivation and encouragement

35
Start out Slow to Protect Your Body from Being
Strained
  • Slowly phase an exercise program in help your
    body adjust to the increased activity
  • Use warm-up and cool-down exercises to avoid
    muscle strain
  • Wear the proper clothing and shoes to avoid body
    strain or injury

36
Part 4 Personal Testimonies and Sharing
  • Sharing success stories from past week or from
    your current program
  • Sharing concerns and issues which have come up
    over the past week
  • Sharing strategies you have found which help keep
    you on track with food, exercise etc
  • New ideas, articles, program, you have found
    which you think all could benefit from
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