Balanced_Lifestyle-ProgramOrientation by hedongchenchen


									Tools for a Balanced Lifestyle
Strategies for Success in Weight Management

                     Jim Messina, Ph.D.
                     Life Strategist
                     Program Facilitator
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
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
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
What is expected during Program

   Participant will follow a food plan which is
    suited to person’s personality, attitudes,
    temperament, motivation, and lifestyle
   Participant will develop and follow an exercise
    program which is suited to person’s
    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
Principles of the Balanced
Lifestyles Program

1. This is a lifestyle change program to modify
    your relationship with food, exercise and body
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

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

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

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 “yes…but” 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.
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
   Encourages personal recommendations which
    will address your specific concerns
4 Topics to be covered in Weekly

   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
Part 1: Overcoming Triggers to

   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
1. Possible Triggers while in
   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
2. Possible Triggers while in
   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
   Wanting to abandon your time-management schedule
    because it feels too demanding and intrusive
   Wishing you had never started this program of change
3. Possible Triggers while in

   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.
4. Possible Triggers While in
   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
Some Sources of Triggers

   Personal feelings and emotions at any time of day or
   Times of days: on scale, meal times, work, driving
   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
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
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
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
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
2. Overcoming Myths Related to
Weight and Food

Myth 5: Some people just can’t 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,
Myth 7: Bodies plateau and it is impossible to
 lose weight after that – efforts to lose weight
 plateau not bodies
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
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
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
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.
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
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.
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...
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 can be so boring
   Exercise makes your body sore
Time for Exercise

   Make the exercise session a priority of the day
   schedule a regular, specific time of day for
   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.
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.
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.
Keep Exercise Interesting

   Try indoor exercise in front of a TV or while
    listening to motivational tapes or energizing
   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
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
Part 4: Personal Testimonies and

   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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