YOU ARE THE BOSS! MOVE Toward a Healthier You Presentation Session # 3.

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Presentation transcript:

YOU ARE THE BOSS! MOVE Toward a Healthier You Presentation Session # 3

Basic Ground Rules Please be on time for all workshops Turn off or mute cell phones Be respectful of other participants and avoid side conversations.

How was your week? How are you doing on the 30-day challenge? Did you increase your physical activity? What barriers or difficulties did you have this past week? What could you have done differently? How long did it take you to eat your largest meal?

Objectives: 1. Examine the environmental influences affecting food and activity 2. Discuss how to take charge of situations to make healthier choices 3. Learn new techniques to help prevent overeating 4. Learn how to set a S.M.A.R.T. goal

Irrational Ideas About Eating Do you always eat all the food on your plate? Do you feel that it is rude to say “no” when someone offers you food? Do you feel like you have to eat until you are very full? Do you tend to eat very quickly?

Learn to Control Overeating Slow Down…You Eat Too Fast Slow Down Feel Full Faster Eat Less Weight Loss

Mindful Eating A process of paying attention (on purpose), to your actual eating experience, without judgment. It is eating with intention and attention.

What triggers you to overeat or be less active? What you’re feeling What someone says to you What you see Certain places Certain activities (going to movies, watching TV, vacations, celebrations)

To change a problem or habit Stay away from the problem (or keep it out of sight) OR Build a new healthier habit.

Coping with Poor Choices and Problem Solving Identify the problem Brainstorm solutions to the problem Try one of the potential solutions If it works…Yippee!!!! If not… try a different potential solution.

Restructure Your Environment Don’t buy empty calorie “junk” foods. Keep healthy snacks readily available. Avoid going to places where you lose control. Put your exercise clothes out the night before. Make your lunch the night before so all you have to do is grab and go.

Taking Charge of Situations Positive Examples Negative Examples How does what other people say and do affect your eating and physical activity choices?

RatingHunger / fullness Feelings 10Uncomfortably full or “sick” – “Thanksgiving full” 9Stuffed and uncomfortable 8Too full, somewhat uncomfortable 2Very hungry, irritable or anxious – you want to eat everything in sight 1Starving, feeling weak, lightheaded, dizzy, or other extremely uncomfortable symptoms of hunger Hunger and Fullness Scale 7

Normal Eating = flexible and enjoyable. = varies according to hunger level. = giving thought to your food selection so that you get nutritious food, but not being overly restrictive. = giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good. = trusting your body.

Work with your body rather than against it Eat well and joyfully. Move your body. Given healthy food choices and regular movement, making peace with the body weight that results from those habits. Develop loyalty and respect for your body. Don’t postpone living until you are thin.

Plan Your Eating Strategies: Decide that you will eat only when seated Decide that you will take 30 minutes to eat Decide that you will stop eating at level 7 Decide how much food you will leave on your plate Decide that you will eat only what you really want Decide to do some physical activity today

Let’s set a S.M.A.R.T. goal: S.M.A.R.T. stands for Specific Measurable Action-oriented Realistic Time-based Ex: “I will walk briskly for 30 minutes per day for at least 5 days this week.”

Physical Activity Break Muscular fitness refers to the strength and endurance of your muscles. The more “fit” your muscles are, the easier daily tasks become. Strength training improves muscular fitness and helps with weight loss by increasing lean muscle mass. It can be done with free-weights, resistance bands, weight machines, household items, or your own body weight.

Homework Session # 3 In addition to what you have been tracking on your food logs, now record your hunger/fullness level before you start eating and after you stop eating. Indicate whether you practiced mindful eating on your food log. Take an inventory of your freezer, refrigerator, and cabinets to see what you have on hand.