1. Design Your Plan Keys to Success – Designing a Plan of Your Own
Learning to manage your weight is a very personal journey. This program explains how you can increase your chances of success.

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
Read slide points.

3. The Stages of Change Becoming aware Thinking about it Getting ready
Taking action
Keeping it up
Owning it
The Stages of Change are a well-known way of thinking about how to change human behavior, such as smoking. When you started WTRS, you completed a survey of your readiness to change.

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?
Review slide points allowing time for participant discussion of each.

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
Review slide points and the Design Your Plan form.

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
Review slide points and refer to form.

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
Explain requirements of Phase I, ask participants to circle the I on their Design Your Plan form.

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
We all learn from others. Review slide points.

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
Review slide points.

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
Review slide points and refer to Design Your Plan Keys to Success handout.

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 minutes most days of the week
Do some strength training for arms, legs, core muscles
Learn to enjoy moving – dance!
Review slide points.

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
Review slide points. Allow time for participants to envision how they will accomplish these activities.

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 Mullins, Ph.D., R.D., L.D.
Extension Specialist for Food and Nutrition, Professor
Department of Dietetics and Human Nutrition
School of Human Environmental Sciences
May 2008, October 2016
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