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How to lose weight
- 1. HOW TO LOSE WEIGHT. Retha Booyens Dietician
- 2. WELCOME TO BIGGEST LOSER 2016 As you already know – this biggest loser competition is not like the one on television. We want to help you make positive, lasting lifestyle changes. Categories: 1. Nutrition 2. Fitness 3. Behavioural changes We are comparing you to yourself! So the only one to beat is the person you were at the beginning of the competition.
- 3. WHAT ARE WE GOING TO DISCUSS TODAY? 1. Why am I participating in this competition? 2. What are my goals? 3. What can I do to achieve these goals? 4. Support systems. 5. Setbacks?
- 4. 1. WHY AM I PARTICIPATING IN THIS COMPETITION?
- 5. WHAT ARE MY MOTIVATIONS? Why am I participating in this competition? What are my reasons and motivations? What do I want to change and why am I unhappy about that? Is there someone or something else that is driving this motivation.
- 7. 2. WHAT ARE MY GOALS?
- 8. WHAT DO I WANT TO ACHIEVE? What are my goals? Are there certain things I would like to achieve in the various components? 1. Nutrition 2. Fitness 3. Behavioural changes I will also teach you a way to set achievable goals.
- 11. NOW YOU TRY You want to fit in that dress again… I want to fit comfortably in the black dress with the diamanté detail on the collar by 6 October 2016 SM AR T SMART
- 12. EXAMPLES FROM THE GROUP? Do anyone of you have or/and can think of an example of a SMART goal to exercise your new skill?
- 13. 3. WHAT CAN I DO TO ACHIEVE THESE GOALS?
- 14. RESOURCES What can I do to achieve these goals? What resources do I have and what do I need. Which constraints do I have Is it easy to adapt my current lifestyle or should I cultivate new habits?
- 15. ACHIEVING GOALS
- 18. YOU NEED PEOPLE TO SUPPORT YOU
- 19. 5. SETBACKS?
- 22. KEY POINTS 1. Remember and define your motivations or reasons for taking part in this competition. These will keep you going when it gets difficult. 2. Set your SMART goals; short-, medium- and long-term. Continuously check your progress. It might feel like you are standing still but it is not necessarily the case. 3. Achieve your goals by making the adjustments or cultivating new habits we brainstormed about. 4. Get your support system in place, tell them about your lifestyle change and ask them to support you. 5. If you have setbacks, get back on the horse and try again. Don’t talk bad about yourself.
- 23. QUESTIONS?
Editor's Notes
- Welcome to Phekolong District Hospital’s biggest loser competition 2016. I am very excited to begin with you on this journey and looking forward to helping you achieve your goals and aspirations!
- As you already know – this biggest loser competition is not like the one on television. We want to help you make positive, lasting lifestyle changes. Categories: 1. Nutrition 2. Fitness 3. Behavioural changes We are comparing you to yourself! So the only one to beat is the person you were at the beginning of the competition.
- This leads me to the following questions I will be discussing today. Why am I participating in this competition? What are my reasons and motivations? What do I want to change and why am I unhappy about that? What are my goals? Are there certain things I would like to achieve in the various components. I will also teach you a way to set achievable goals. What can I do to achieve these goals? What resources do I have and what do I need. Is it easy to adapt my current lifestyle or should I cultivate new habits? Support systems. Look around you, all these people are with you on the same journey and will experience the same obstacles. Your loved ones at home, friends and family etc, get them all to support you. Remember that you can always come to us Dieticians and Physios if you want advice. Setbacks? How do I deal with setbacks, how can I prevent falling off the wagon if I made a small ‘mistake’ etc. You are welcome to ask me questions afterwards if you want clarification of something specific or want to ask a question.
- Think clearly and honestly; Why am I participating in this competition? What are my reasons and motivations? What do I want to change and why am I unhappy about that? Are there someone or something else that is driving this motivation. Write down these motivations.
- There are a few possible reasons I can think of that might influence a person to want to lose weight. Investing in your health: Do you want to want to improve your blood pressure (if you have hypertension) or lower your cholesterol. Even if you just want to decrease your risk for chronic illnesses, this competition is an investment in your future and in your health. Increase your muscle mass or fat loss: People always says muscle weighs more than fat, however what is true is that muscle needs less space than fat (more dense). If your motivation is this it is also attainable if you follow our guidelines! Looking for new motivation regarding healthy eating: Healthy eating has been getting such a bad rap in the past, people believe that healthy eating should be boring and bland. However if doesn’t have to be that way. Learn new recipes, preparation methods and become the chef you always knew you were. Be around to see your children and grandchildren go up: Oftentimes chronic illnesses claim parents, grandparents and other family members prematurely. Embarking on this lifestyle change can help you decrease your risk and prevent this sombre fact. Fit into that dress again: If you have that certain dress you would like to fit in again, or even just want to wear a size smaller than now; keep motivated to reach that goal. Feel comfortable and confident again: Carrying around a few kilos extra might cause you to feel uncomfortable and shy, this is stopping you from living 100%. This might be your motivation. Make new friends: Look around you, these work colleagues are pretty cool people! Maybe you want to enter to get to know them on a different level! Increase your energy levels: Feel tired all the time? Healthy eating and exercise can improve your energy levels. Should this be one of your motivations? Stress relief: Regular exercise improves well-being and decreases stress. Maybe you have a lot on your plate at home and at work and need some stress relief! Improve your cognitive abilities: Working out improves your mental capability and improves your focus. Try something new: If you have done may diets in the past that have failed and you feel that it is time for something new. This is maybe the competition for you. Improve your relationship with food: Maybe you have had a distorted relationship with food in the past or gave in to portion distortion. This might help you to overcome that barrier. Be the best you. Maybe this is just the push you need to become the best version of yourself!
- That brings me to my next point. What are my goals? What do I want to achieve? You wouldn’t have entered the competition and attended this session if you wanted to just stay the same person. Look at the motivations you wrote down in the previous section, those motivations can be put into goals. Think honestly: Are there certain things I would like to achieve in the various components? Nutrition – eg weight loss Fitness – eg improve your fitness Behavioural changes – eg stop smoking How do you set achievable goals? If you just embark on this journey without goals (or smart ones for that matter) it may lead to goals not being achieved.
- If you set SMART goals, it will more likely keep you on track and be achieved than goals that don’t fit these characteristics. SMART goals have to be Specific, Measurable, Attainable, Relevant, Time Based.
- Specific – try to include as much detail as possible; who, what, when, why, which. Ambiguous language – meaning that it may be open to more than one interpretation and doesn’t have one obvious meaning. You want your goal to be clear without loop holes or different interpretations. Measurable – Weight loss and fitness are easily measurable and progress can be track, behavioural changes are more difficult however. Try to set goals in such a manner that it can be measured. How will I know when my goal is accomplished. Attainable – Is the goal reasonable, not too easy or too difficult? Weight loss of more than 1.5kg per week is not recommended because that means lean body mass (muscle) loss is also taking place (not only fat loss) Relevant – Is the goal worthwhile and will it meet your needs? Look back at your motivations, is it relevant to your motivations. If your goal is to maintain your weight but your motivation is to drop a dress size, it may be in contradiction to each other (except if you want to lose fat and gain muscle – remember the size of 2kg muscle vs 2kg fat?) Time Based – If you do not set a time limit, the goal may be postponed every now and again preventing progress. This competition is only until December, therefore that should be your time-limit with regards to this competition. Remember that you can use these skills in every other section of your lives, and even in your health, nutrition, fitness and behavioural sections after biggest loser.
- Let us practice an example. Say you have a dress you want to fit in again. Specific – It shouldn’t be open to interpretation, which dress is it? Let us say it is the black one with the diamanté detail on the collar. Measurable – You can either fit into it or not, but let us rather say you want to fit into it comfortably. Attainable – When last did you wear that dress, is it realistic to think that you will fit into it again? If you wore it 20 years ago and are 5 sizes bigger now, it might not be wise to set that goal as a first goal. Let us say it is 1 size smaller than I am now, 1 size is roughly 5kg. 5kg is a attainable goal. Relevant – This goal is relevant and worthwhile, if I lose weight my clothes might fit looser and I will be able to wear that dress again. Timely – For weight loss we recommend no more than 1.5kg weight loss per week. Weight loss of more than 1.5kg per week is not recommended because that means lean body mass (muscle) loss is also taking place (not only fat loss). Therefore let us say you want to wear that dress again (5kg loss) in 5 weeks. Let us put that into a short concise goal: I want to fit comfortably in the black dress with the diamanté detail on the collar by 6 October 2016. It is specific, not open to interpretation = black dress with the diamanté detail on the collar Measurable = fit comfortably Attainable = Only 1 dress size smaller, 5kg Relevant = Loose fitting clothes for weight loss Time-based = By 6 October 2016 That is a SMART goal.
- Now it is your turn. Do anyone of you have or/and can think of an example of a SMART goal to exercise your new skill of goal-setting? If you practice it now – everyone can learn from each other. Remember that you can have more than one goal; one for fitness, another for weight and another for health reasons. Also it can be short, medium and long-term goals. And you can also set goals while you are already in the journey. Re-evaluate as you go on but be careful of adapting goals because of set-backs.
- Now we know what motivates us and why we want to take part in the competition and we have set SMART goals we want to achieve. The next step is to find a way to achieve these goals. What can I do to achieve these goals? What resources do I have and what do I need. Which constraints do I have Is it easy to adapt my current lifestyle or should I cultivate new habits?
- You have a few resources at your disposal – we Dieticians and the Physiotherapists are here to ask any questions and assist you with problems you might have. We might not have all the answers but we will try to point you in the right direction. If you have a gym membership, exercise equipment (like tekkies, socks and clothes) you can easily walk around the block or do exercises at home. Find ways (apart from exercising) in your current lifestyle that you can just adapt slightly to increase your physical activity; park far away from the mall entrance. Take the stairs instead of the lift or escalator. Walk during your lunch break. Hand deliver messages at work rather than emailing, whatever fits your lifestyle. If you already have cooking skills you can just modify it slightly to be healthier, if you don’t have cooking skills it may be a resource you need to acquire. You already have your personalized diet plan that will help you lose weight and can be altered according to your needs. And there will be fitness classes to help you increase your activity level. You have a very nice biggest loser booklet with handy information like recipes and questionnaires to help you achieve your goal. If you have a training partner and support system you can motivate one another. Healthy living and eating is beneficial to everyone. And that is also an asset! If you can think of something holding you back – come speak to us so that we can help you find a solution. Is it easy to adapt my current lifestyle or should I cultivate new habits?
- Think of ways you can make physical activity FUN
- Changing your lifestyle is not an easy task, you will need people to support you in this journey. A solid support system can be the difference between succeeding and failing. There is not a right and a wrong support system. You can have people with you on the journey (such as these colleagues sitting next to you) or it can be a supportive spouse at home. The most important pre-requisite is that they have your best interests at heart and will respect your decisions. For example: It would be much more difficult for you to change your eating habits if your spouse refuses to eat healthy food. Remember that you can always come to us Dieticians and Physios – we are also part of your support systems and will cheer you on.
- This is a part we usually don’t talk about before embarking lifestyle changes, however I think it is so important. If setbacks happen and we didn’t equip you to handle them, it may result in permanent failure. Everyone is human and mistakes are a part of life. It is just very important to remember that a small mistake is much easier to fix than a big mistake. For example: “I can’t believe I ate a piece of chocolate cake, I have no self-control! I completely ruined all the progress I have made, I might as well just eat the entire cake now.” When you have made a mistake – just stop there and evaluate. Why did I feel the need to do that? Am I stressed, do I feel deprived, was it peer-pressure? Did I not plan my meals in advance and had to grab some unhealthy food? Why am I buying tempting food and jeopardising my progress? All of these reflections will help you determine the cause of your indulgence. Then you should think critically – what can I do to prevent this next time OR is there a better way I can handle it if it should occur. The most most most important thing to remember is that it is not an easy task to change your lifestyle – you didn’t take one day to slip into incorrect habits so it wouldn’t take just one week, month or year for that matter to change it. Just get back on that horse!!
- Be kind to yourself – would you speak your conversations with yourself out loud to another person?