The document summarizes a presentation on making positive lifestyle changes for weight management. It discusses identifying barriers to change like lack of support or planning. Common barriers to weight management include environmental factors, lack of activity, attitudes about dieting, and nutrition knowledge. Strategies to overcome barriers and make changes are setting specific, measurable goals and putting a plan in action with social support. Participants are assigned to identify a habit to change and write a SMART goal to do so.

1. Welcome to the Healthy Weigh!
1. Everyone will be muted to keep down the background noise levels.
2. If you have a question/comment during the presentation, you can
type it in the chat box.
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4. We will be taking attendance. Please use your lawson # to identify
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5. You will want pen/paper to take notes.

2. The Healthy Weigh!
Session 2
Change! The Healthy Weigh

3. Moderator Presenter
Tammy Glotz, MS Linda Sweeney, CHES

4. Class Objectives
Participant will:
 Identify barriers to weight management
 List at least 1 strategy to overcome a weight
management barrier
 Identify the difference between a goal and a
S.M.A.R.T. goal

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Positive Lifestyle Changes
What does that mean?

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Why do people……
 Smoke cigarettes?
 Drink too much
alcohol?
 Overeat?
 Fail to follow doctor’s
recommendations?

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People change only when they:
 Become concerned of need for
change
 Become convinced change is
beneficial
 Establish a plan
 Take action

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Where are you?
And how can you
move yourself toward
lifestyle change?

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The Stages of Change (Prochaska & DiClemente)

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Crossroad: Decide Your Readiness to Change
 Weigh pros (benefits) and cons (downside)
 Pros and cons form a balance sheet of potential
gains and losses
 Balance varies by stage of change

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Weigh the Benefits
Benefits of Benefits of
Changing NOT Changing
TO CHANGE or NOT TO CHANGE
___________________________________________
Decisional Balance

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Weigh the Benefits: Am I Ready To Quit Smoking?
Reasons to quit: Reasons to keep smoking:
 Costs too much  It helps me relax
 I want to be around for  Social activity with
my family friends
 I hate feeling chained to  I get time to myself
cigarettes  I don’t want to have
 Socially more acceptable withdrawal symptoms
 I want to feel better

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Assumptions about Change
 Individuals vary
 Behavior change is a process
 Change is cyclical

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Identify Barriers

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Barriers to Change
 Unrealistic expectations
 Lack of positive reinforcement
 Lack of support
 Lack of commitment
 Unclear or misunderstood information
 Lack of planning (time)

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Barriers to Weight Management
 Environmental
 Activity
 Attitudinal
 Nutrition knowledge

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Environmental Barriers
 High calorie food is everywhere - inexpensive,
convenient and super-sized
 Hurried lifestyle; leads to unwise food choices
 Juggling multiple roles
 Less time for meal planning/cooking
 Frequently skipped meals

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Overcoming Environmental Barriers
 Meal Planning
 Meal Preparation
 Enlist Family Support
 Don’t Skip Meals

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Activity Barriers
 Long working hours
 Sedentary jobs
 Lots of stress
 Little time and
energy for physical
activity

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Overcoming Activity Barriers
 Alter your schedule
 Be active on work breaks
 Pick activities you enjoy
 Enlist support
 Add activity in small increments–it all adds up!

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Attitudinal Barriers
 Expectations of a “quick-fix” society
 Weight loss should be easy & painless
 We want to “have our cake and eat it too!”

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Overcoming Attitudinal Barriers
 Build a support system
 Accept that no “miracle” diet exists
 Focus on the positive
 Ban the words “never” and “always” from your
health vocabulary – Everything in moderation!
 Recognize that it is a continuous, life-long
journey to pursue better health!

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Nutrition Knowledge Barriers
 Conflicting nutrition information
 Difficult to change dietary habits and
established food patterns

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Overcoming Nutrition Knowledge Barriers
 Consult a Registered Dietician
 Use reliable web sites
 Consult your physician
 Utilize your support system

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Strategies for
Behavior Change
 Self-assessment
 Make goals
 Develop plans
 Monitor progress

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Set S.M.A.R.T. Goals
 S – Specific
 M – Measurable
 A - Attainable
 R - Relevant
 T - Time-oriented

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Put Your Plan into Action
 Write it down
 Mark your calendar
 Start sooner rather than later
 Find a role model/identify social support
 Stay on track
 Choose activities that will meet your goals
 Enjoy yourself

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Take Home Message
You Can make positive lifestyle changes by:
 Assessing your readiness to change
 Identifying and overcoming your barriers
 Setting S.M.A.R.T. goals
 Putting your plan into action

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Assignment:
 Choose one lifestyle habit that you want to
improve.
 Weigh the pros and cons of changing
that habit.
 If you are ready to make a change,
write at least one S.M.A.R.T. goal to
put your plan into action.

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Adapted from “Lighten Up”
Federal Occupational Health
a program of the U.S. Public Health Service
Program Support Center
U.S. Department of Health and Human Services