1. Design Your Plan

2. The Process of Change “process” implies that there is more than one step “change” means something different from the usual and will require more effort

3. The Stages of Change Becoming aware Thinking about it Getting ready Taking action Keeping it up Owning it

4. Design Phase I What did you learn from your journal? Are your portion sizes too big? Are you very active? What motivates you to eat? What keeps you from being active?

5. Design Your Plan 3 kinds of behaviors: –What will you eat? –What activity will you do? –What support will you build? You will complete this form 3 times: at Sessions 2, 6, and 10 You will hear about what kind of choices your group is making at Sessions 3, 7, and in a follow-up letter

6. Design Your Plan 3 Kinds of Behaviors: –What will you eat? –What activity will you do? –What support will you build? Each time you complete the form, choose only 1 or 2 behaviors under each category Lasting behavior change occurs over time Use this opportunity to try new things and see what works best for you

7. Phase I – Required Choices Learn about what you are eating now: measure portions Continue to keep a journal: –Self-monitoring is a very effective way to change habits –Journaling can be therapeutic –Reviewing your journal can help you learn about yourself

8. Learning from Ourselves You will learn about what choices your group is making throughout the program If you share your ‘Design Your Plan’ forms (3) and your ‘REAL DEAL’ sheet with UK, you can help scientists learn about what behaviors are the best choices for people who want to lose weight

9. Keys to Success Consume fewer calories than you burn Choose lean protein: beans, reduced fat dairy, chicken, fish, lean cuts of beef and pork Cut back on “white” carbohydrates Eat “watery” fruits and vegetables Include fiber and healthy fats Do whatever it takes to become more active

10. Create a New Plate Control concentrated carbohydrate Look for colorful fruits and vegetables Have lower fat dairy Include lean protein at each meal Eat breakfast

11. Activate Your Life Increasing activity is essential to be successful at weight control – we are a sedentary society Have an active daily routine Be purposefully active at least 30-60 minutes most days of the week Do some strength training for arms, legs, core muscles Learn to enjoy moving – dance!

12. Wellness and Weight Build support with friends and family Make your environment work for you Spend some time thinking Practice personal growth to help you find your way to wellness

13. Mention or display of a trademark, propriety product, or firm in text or graphics does not constitute an endorsement and does not imply approval to the exclusion of other suitable products or firms. Stock images by 123rf.com Janet Tietyen, Ph.D., R.D., L.D. Extension Specialist for Food and Nutrition Associate Professor Department of Nutrition and Food Science School of Human Environmental Sciences May 2008 Copyright ©2012 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.