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- 1. “BACK ON TRACK” IowaHealth Des Moines Weight Loss Program ©2011 Iowa Health-Des Moines/J. Heusinger
- 2. Success Habits “Successful peopledo those things which unsuccessful people are not willing to do.” What are you willing to do??
- 3. Creating an Environmentfor Success “You will eat what is available, you cannot eat what is not there, and you will not eat what you don’t buy.” Dr. P. McGraw
- 4. Today’s Objectives • Understandthe unique relationship between food cues, hunger, and controlling/limiting one’s exposure to food cues • Understand and account for your current environment to support your weight loss goals
- 5. Exposure • Overlooking theimportance of one’s exposure to troublesome foods can be dangerous • With less exposure to troublesome foods, one temptations will be minimized
- 6. Exposure Control • Onecannot control all exposures to troublesome foods, but one can find paths to limit their exposure • Controlling the exterior of your life – Work/Office – Home – Car – Anywhere food is bought
- 7. Exposure Control, Cont. •External control means keeping it out of sight to eventually out of mind • Eliminate opportunities that invite needless snacking, overeating, and binging
- 8. Willpower? • It isnot a question about someone’s willpower, it essentially means removing access to those negative foods that don’t support your weight loss goals
- 9. Your Environment 1. Doyou keep lots of junk food in your house? 2. Do you store food in your house in plain sight? 3. Do you keep food stashed in your glove compartment or purse? 4. Do you prepare family-style meals served on large platters? 5. Do you shop without a grocery list? McGraw P. The Ultimate Weight Solution. Pg 109 New York, NY. 2003.
- 10. Your Environment, Cont. 6.Do you prepare snacks for your kids or spouse? 7. Do you buy fattening foods in large packages? 8. Do you buy extra-large bags of ready-to-eat processed foods (such as chips, candy, or cookies)? 9. Do you plan what you will eat prior to going to a restaurant? McGraw P. The Ultimate Weight Solution. Pg 109 New York, NY. 2003.
- 11. Cues Make aBig Difference • Studies show that overweight people fail to manage their external food cues – Sight of food – Vending machines – Aroma of food – Watching television – Being in your car McGraw P. The Ultimate Weight Solution. Pg 111 New York, NY. 2003.
- 12. Cues Make aBig Difference, Cont. – Restaurants and drive-throughs – The route you take to and from work – Being offered food – Food advertisements • “The cues in your environment will arouse your hunger in a big way, whether you need to eat or not.” McGraw P. The Ultimate Weight Solution. Pg 111 New York, NY. 2003.
- 13. Is Television Helpingor Hurting You? • Report: Television will NOT make you fat However… • Television advertisements constantly expose you to food cues Increasing the need to eat • Advertisements aim to appeal to basic human motivations • Acceptance • Belonging • Emotional desire to be part of a group or organization • Self worth. The less defined sense of self worth, the easier prey to food advertisements McGraw P. The Ultimate Weight Solution. Pg 111 New York, NY. 2003.
- 14. What Can YouDo? • How can you limit your exposure to not only troublesome foods but troublesome food cues? • How will these changes affect your: – Lifestyle – Spouse – Work – Schedule
- 15. Finding the RightPath • Discuss your desire to limit your food exposure with family, friends, and co-workers • Initially, changes may be uncomfortable, but over time they will help to reinforce healthy eating cues (hunger vs. exposure/habit) • What can you do today to reduce you exposure?
- 16. Creating your WeightLoss Environment • Step One: Make your environment safe – Audit your kitchen – May mean throwing out unhealthy foods – Discuss the changes with your family – May mean making a section of the kitchen ‘Yours” • Step Two: Fill your kitchen with bariatric friendly foods – Refer to your binder you received from our office
- 17. Creating your WeightLoss Environment, Cont. • Step Three: Prepare and store “safe foods” in proper portion sizes that support weight loss – Prepackaging them yourself will make the process of daily meal planning much easier • Step Four: Grocery Shopping – Don’t go hungry – Plan every meal for the week and all snacks. Ensure you account for all foods to be eaten during week. – Failure to prepare is preparation for failure
- 18. Summary • Everyone hasa unique relationship between food cues, hunger, and controlling/limiting one’s exposure to food cues • Everyone must understand and account for one’s current environment to support weight loss goals • External food cues are extremely important and need to be acknowledged
- 19. Quote to Remember •“You will eat what is available, you cannot eat what is not there, and you will not eat what you don’t buy.” Dr. P. McGraw
- 20. Program Outline • Lesson#1-Introduction and Goal Setting • Lesson #2-Choosing the right foods: Breaking snacking and grazing • Lesson #3-Healthy fast food options-exploring convenient foods • Lesson #4-grocery shopping • Lesson #5-Make healthy eating easier by planning ahead
- 21. Program Outline, Cont. •Lesson #6-Trying new recipes and foods that are not routine • Lesson #7-Get the most out of your exercise routine • Lesson #8-Protein supplements and Vitamins/minerals
- 22. Goals • What aregoals good for? • Why do people need goals? • Aren’t goals for people who need help? • People who have direction in life don’t need goals? Right? • What if you have never had a goal before? • Can it be too late in life for goals?
- 23. Setting SMART Goals •S • Specific and small; one behavior specified per goal • Measurable •M • Action-based and written in •A first person to ensure that you ‘own’ the goal •R • Realistic •T • Time oriented Cited from Goal Setting Guide Web Site. Available at: http://www.goal-setting-guide.com/smart-goals.html
- 24. Initial Steps inGoal Setting You must ask yourself: 1. What do you want? 2. What must you do to have it? 3. How will you feel when you have it? 4. So, what you really want is? Cited from: McGraw, Phil. Life Strategies:Doing What Works, Doing What Matters. New York, NT 1999.
- 25. 1. What DoYou Want? • First ask, “Is this something you want for yourself or for someone else? – Is someone else putting pressure on you to change and you want to please them? • Lose weight? – If so, how much? Be specific. • Ex: I want to lose 50lbs by June 2012!
- 26. 2. What MustYou Do To Have It? • Behaviors must always lead the way • Understanding the power of over strategizing and overcoming any potential problems • Are you willing to make changes needed for succeeding in your goals? • Do you need anything to get started on your goals?
- 27. 3. How WillYou Feel When You Have It? • Close your eyes and envision yourself having successfully completed your goal – What do you see? – How do you feel, knowing you succeeded? – Where are you at? – Are you healthier, happier?
- 28. 4. So, whatyou really want is…. • Most people want the feelings that accompany weight loss, not just the weight loss in itself • Understand and acknowledge the fact that there is more to just losing weight that the actual number on the scale
- 29. Other Measures ofSuccess • The number on the scale isn’t the only way to objectively measure your success – Inches off your waist measurement – Decreased body fat – Improved energy – Sleeping better – Ability to go off medications Cited directly from: Morrison Foodservice’s Weight Loss Program-Session 12:Believe
- 30. Summary • Goals aregreat for establishing and maintaining accountability on something of great worth and effort TO YOU • People need goals so that they know where they are headed in life • Goals are the blueprint for success • It is never too late to establish goals
- 31. Weekly Assignment • Followthe four steps to Creating your Weight Loss Environment – Discuss with family/spouse • Complete all the questions posed this session (1-9) – While answering, ask yourself, ‘What can I do today to support my weight loss goals?’
- 32. Weekly Assignment #2 •Establish workable weight loss goals • Follow the 4 guidelines for establishing goals • Make your goals individualized to what you truly want and desire • Write your goals down where you are able to view them daily – By doing this, it constantly reinforces what you want and motivates you towards your goals
- 33. Assignment • Please sendme your goals in an email • Please start keeping a food and exercise journal and email it to me weekly. • There are several phone apps and websites you can use to help you(see next slide). You can also send me a word document. • My email address is heusinjm@ihs.org
- 34. INTERNET FOOD ANDEXERCISE TRACKING Spark People: www.sparkpeople.com My Fitness Pal: www.myfitnesspal.com The Daily Plate: www.dailyplate.com Fit Day: www.fitday.com PHONE TRACKING Spark People: Diet & Food Tracker- Blackberry, iPhone, Android (FREE) My Fitness Pal: Calorie Counter- Blackberry, iPhone, Android (FREE) The Daily Plate: Calorie Tracker by LIVESTRONG- Blackberry, iPhone, Android($2.99) Fit Day: FitDay Mobile- iPhone (FREE) CALORIE TRACKING Spark People: www.sparkpeople.com SELF Nutrition Data: www.nutritiondata.com Calorie King: www.calorieking.com The Calorie Counter: www.thecaloriecounter.com USDA Nutrient Database: www.nal.usda.gov/fnic/foodcomp/search/