Just as you anticipate and prepare for barriers and obstacles to your weight loss plan, you should build in some rewards for milestones you reach during your journey.

Milestones

Milestones can be thought of as mini-goals that you must attain on your way to your ultimate goal.  If your ultimate goal is a target weight loss of 75 pounds over a 6-month period, then you can set your milestones in terms of process measures and outcome measures towards that goal.

Process Measures

In order to succeed and reach your weight loss goal you need to change habits surrounding your eating and activity (exercise).  These habits, behaviors, processes must change.  For example, you can no longer buy any food just because it tastes good at the grocery.  You must read labels and evaluate your choices.  As far as activity, you need to get on a routine of scheduled exercise.  So a milestone for eating habits may be consistently keeping a food diary or consistently reading food labels at the grocery.  As far as exercise, a milestone could be exercising for at least 30 minutes a day at least 3 days a week for at least a month.  Where possible, you will want to increase certain aspects of your new behavior to set a new milestone for yourself.  This is often done with exercise.  After a month of 30 minutes a day 3 days a week, you may want to increase that to 4 times a week.  But reward yourself as you attain each milestone.

Outcome Measures

These are usually tied to getting to a specific portion of your goal.  So, when trying to lose 75 pounds, your first milestone may be losing 10 pounds.  The next may be 25 pounds.  These milestones help you track your progress and allow you to reward yourself for the work you’ve done.  Changing behaviors isn’t easy!

Rewards

The ideal reward should be tied to the new behaviors you are undertaking.  In the case of weight loss, they certainly shouldn’t be unhealthy or off-limits foods.  So, you may get yourself some new workout clothes or exercise equipment.  For more significant milestones, a weekend getaway might be appropriate but without indulging in foods that are not on your healthy eating plan.  When you hit your ultimate goal, you’ll probably want to treat yourself to some new clothes that fit the new you.

Next time I’ll talk a little more about changing behaviors.

For Your Health! – Dr. Bob

After identifying your Weight Loss Goal, Target Date, Start Date for your weight loss plan and support person, you need to identify potential barriers to your success and, most importantly, ways around those obstacles.  There are actually two kinds:

1. The barriers that are likely to prevent you from starting your plan, and
2. The challenges to following through on your Nutrition or Exercise Plans.

Barriers to Starting Your Weight Loss Program

This is a critical step.  Unless you accurately identify those impediments to start your plan and, most importantly, solutions to overcome them, you won’t even be able to start.

What are some barriers that might stand in someone’s way?  Well, for some there may be an upcoming event like a vacation or birthday that they may be inclined to use as an excuse.  For others, it’s the extra time and energy that must be spent in choosing healthier foods for their nutrition plan or needing to identify where they will be doing their new exercise plan.  If you consider each of these, they are solvable through a little extra thought.  You can start your plan during your vacation or just wait to begin after it’s over.  Ultimately, however, you will need to apply your new healthier eating and exercise habits no matter where you are.  As far as identifying nutrition and exercise plans, most people do that research during their preparation phase so on their Start Date they hit the ground running.  I’ll cover these in the next few posts.

Challenges to Following Through on Your Plan

Once you start your Weight Loss Plan, there will often be challenges to your staying on track.  They usually occur more often at the beginning.  As you learn to solve one, that same solution can often be used for others that come your way.  These challenges may arise from schedule changes that you will need to make, such as, when to exercise or where to find the time to keep a food diary?  By identifying these before you start your plan, you can devise strategies ahead of time so they won’t slow you down.  Another common example is what to do at work when there is a celebration where food is served?  Usually the foods aren’t the healthiest of choices.  There are plenty of candies, cakes & salty snacks, but fruit is a rarity.  One strategy is to eat only one or two items while drinking water.  The water can help fill you up.  Should the celebration be one that everyone is asked to bring in something to eat, you should be the one to bring in some healthier choices, such as a fruit or salad tray.

As you try to anticipate these Barriers and Challenges, don’t forget to discuss them with your support person to get their ideas.

If you have encountered any of these kinds of obstacles during your weight loss journey, please share them in a comment.  Looking forward to any comments you wish to share!  Also, don’t forget to check out my website www.insightsforhealth.com where there are tools to Make Your Plan as well as many other features to learn about nutrition & exercise.

For Your Health! – Dr. Bob

What is motivation?   I think a useful definition in the context of behavior change is that it is the driving force that will enable you to do the work and make the sacrifices for you to succeed in changing your behaviors for the better.

Where should it come from?  The most effective motivation comes from within yourself.  Changing your behaviors, to lose weight or quit smoking is hard work.  You won’t succeed if you are just trying to please someone else, but, that external validation can add to your momentum.  Even though motivation comes from within, it can have an external component to it.

How do you get motivated?  Ambivalence often makes the decision to change difficult.  Those reasons to change need to be looked at along with the reasons not to change.  You may want to list the Pros & Cons of changing your behaviors.  Divide a sheet of paper in two by drawing a line down the middle.  On one side list the Pros, and on the other, the Cons.  Here’s an example for starting a weight loss program:

Usually this exercise results in many more Pros than Cons.  And the Pros are more significant advantages than the inconveniences of the Cons.

Finally, if after listing the Pros and the Cons you are still on the fence as far as changing, ask yourself this question, “What would have to happen in your life to make you commit to making the changes necessary to lose weight?”  Would you need to have a heart attack or develop diabetes?  While you may not be ready to start now, thinking in these terms can help move you along to where you will have the motivation to start.

Let me know what you think!

For Your Health! – Dr. Bob

I recently saw a post on Facebook with a picture of a young girl, no more than 6 years old, holding a sign that said that her father told her that he’d quit smoking if she could get 1,000 “Likes” for that post.  The last thing she wrote on the sign was, “I love my dad!”

My first reaction was that this is wrong on so many levels.  The father has put his daughter in the position of being responsible for his trying to quit smoking.  If she doesn’t get the 1,000 “Likes” he won’t even try – and to her young mind, it will be her fault!  When he gets sick from smoking & possibly dies before she graduates high school, she may feel guilty because her post wasn’t good enough.

I thought, if the story is to be believed, the father has no intention of quitting.  He just wants to use this as an excuse to continue smoking.  As I said before, motivation has to come from within for it to be effective.  You would think that if he loved his daughter, he wouldn’t need any more “Likes” than her encouragement to quit!  If she gets the 1,000 “Likes” how will that translate into motivation for her dad?  Can dad call any of them to get encouragement when he wants to light up?  Though in my experience this kind of motivation is extremely weak, perhaps this will do the trick for this father, and he’ll feel compelled to keep his word.

Naturally, I was curious about how many “Likes” she did get, so I clicked through to see the original post.  It was originally posted in the Spring of 2014 and when I looked at it, there were over 5.9 million “Likes” and counting!!    I imagine this huge response was on behalf of the girl so she wouldn’t fail.  The ball was in the dad’s court.  Unfortunately, nowhere did I see any update that the dad had quit smoking.  I hope he has.  I hope he found the motivation he needed not from the millions of “Likes”, but from the look of love in his little girl’s eyes and his hope of living a healthier life and being part of her life for as long as possible.  I hope that dad has quit smoking for good so that he & his daughter can enjoy many, many Father’s Days together.

What motivation has helped you adopt healthier habits around smoking, eating or exercise?  Please share your experiences on this blog!

For Your Health! – Dr. Bob

Whenever you take steps to change your lifestyle behaviors, whether to stop smoking, eat healthier or begin an exercise plan, it pays to take some time and identify the barriers to your plan.  These are the roadblocks to your success.  They are usually easy to list since they are often related to your list of Cons.

So if we consider the healthy eating plan that must be followed to lose weight, barriers might include:

• Not knowing what to eat and what to avoid
• Not knowing what are proper portion sizes
• Not understanding food labels
• Having difficulty finding the time to do some research on proper nutrition
• Being tempted by unhealthy snacks at work
• Being a frequent snacker
• Eating out frequently, possibly due to business travel

Barriers to starting an exercise program to help lose weight and for its other benefits often include:

• Having difficulty finding the time to exercise
• Not having access to a place to exercise
• Being embarrassed to exercise in front of others due to self consciousness about being overweight
• Physical limitations

These are the potential reasons why you may fail in your plan – if you don’t determine how you can overcome them.  So when you make your list of barriers, you need to list next to each barrier what you will do to counteract them.  This way, when you are faced with the barrier, you will know how to respond.  For instance, if you are unsure of what to eat and what to avoid as well as appropriate portion sizes, you need to do some research online or at the library.  To help with portion sizes, you may need to buy a scale and measure all your portions.  When you take the time to identify your barriers you can usually strategize how to eliminate them before you are faced with their challenges.  Including barriers and their solutions in your plan preparation can help assure your success.

Next time I’ll talk about a few more important parts of your healthy lifestyle behavior change plan.

For Your Health – Dr. Bob