Weight Management Phase Two. Lesson Six

Transcription

1 Weight Management Phase Two Lesson Six

2 Long-Term Change Objectives: Learn how to change habits for longterm success Learn how to commit for long-term change

3 Key Elements of Weight Management Goals of long-term weight management include: Define realistic expectations Develop healthful lifestyle & behavior changes Maintain or lose weight to a sustainable weight

4 Key Elements of Weight Management Long-term weight management can improve physical and emotional health In some situations, only a 10% weight loss can greatly improve health-related outcomes of various co-morbidities of obesity: Diabetes Heart Disease Cancer

5 Healthful Behaviors are Essential 1 in 3 Adults currently have a normal BMI Research states they will not be able to continue to do so without effort or making healthful behaviors Avoid one-size-fits-all dietary plans These fail to recognize personal dietary behaviors, preferences, or situational factors Make Lifestyle changes Focus on changing 1-2 behaviors at a time

6 Requirements of Successful Behavior Change Time Behaviors are not an overnight fix Set aside time to work on your goals Effort Changes can be difficult at first Will become easier, and more habitual after repetition Plan Focus on shortterm goals to reach long-term ones Continuously revise goals, & strive to improve yourself

7 Healthful Behaviors to Focus on Understand factors that influence body weight Focus on factors you CAN change Hormonal Factors Behavior Factors Genetic Factors Metabolic Factors

8 Healthful Behaviors to Focus on Research states many adults find it difficult to lose or maintain weight with physical activity alone The winning combination: Burning Calories (Exercise) Reducing Calories (Healthier Food Choices) Weight Loss

9 Healthful Behaviors to Focus on Increase physical activity Recommended: 30 (+) minutes on most days 2 days strength training 3-5 days aerobic Try using a pedometer or step counter Start small, and work your way up Positive dietary behaviors for weight maintenance/loss Portion control Incorporate healthier food selections Self-monitoring Don t skip meals

10 Handling Lapses to Prevent Relapses Lapse verses Relapse Lapse: a one-time slip away from your goals Relapse: a continual series of lapses with loss of control Results in returning to prior eating behaviors

11 Handling Lapses to Prevent Relapses Prepare yourself against these relapse risk factors Negative thought processes & low confidence Focus on the positive & what you have achieved High-risk situations Make a game plan for holidays, celebrations, restaurants, & parties Fuel your body in a healthful manner to avoid being too hungry or tired

12 Find Your Motivation Ultimately, the changes you make should be because YOU want to make them Look inside to critically analyze what motivates YOU to be healthier Your Health? Your Happiness? Your Self Esteem? Avoid trying the please someone else, as this usually doesn t work

13 Find Support Research shows positive social support can aid in weight loss Achieve more weight loss More likely to keep it off Create a support network that will encourage you & help you work towards goals Friends Family Co-workers IWS wellness team

14 Take Advantage of IWS: Your Wellness Resource Weight Management Online Programs Dietitian resources Health Coaching IWS Fitness resources Newsletters Webinars

15 Summary of Behavior Modification Techniques Set small, achievable, realistic, measurable goals Design a plan for these short-term goals to achieve longterm goals Follow-up regularly to determine if you need to modify your goals Encourage Self-Monitoring

16 Questions?

17 Complete & Turn In Handout 6 Use your sheet to answer questions & perform your challenge

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19 References Abrams, MS, RDN, CDN, Sarah. "Support: The Missing Link in Weight Loss and Maintenance." Wellness Rebates. N.p., n.d. Web. 3 Dec Journal of the American Dietetic Association (n.d.): Position of the American Dietetic Association: Weight Management. Feb Web. 3 Dec Nutrition Counseling and Education Skills for Dietetics Professionals (6 th Edition) by Betsy Holli and Judith Beto.