For some people, managing their weight seems effortless and requires little in the way of conscious attention or planning. Most of us, however, need to devote time and energy to this task. For some, it can feel like a full-time job.
Congratulations on your willingness to tackle this task.
The benefits of weight loss and long-term weight control are many and significant. This lesson will help you set your goals and direct your efforts.
Our best research and clinical experience have identified the following areas as essential to weight management. Each area is made up of a number of specific skills and knowledge competencies that centre on a common theme. Rate your current level of mastery of each specific skill using the following 3-point scale:
Rank your current knowledge and understanding of the following topics.
1 = LOW 2 = MEDIUM 3 = HIGH
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Understanding the causes of weight gain |
RATING |
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Understand the notion of “energy balance” and how to influence it |
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Know the caloric values of common and preferred foods |
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Know the value of various forms of physical exercise for “burning” calories and |
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Understand the need for self-monitoring of food intake and physical activity |
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Understand how the environment affects food intake and physical activity |
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Total |
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Controlling exposure to unhealthy foods at home and work |
RATING |
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Inventory foods kept at home to eliminate unhealthy food choices |
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Stock healthy food choices at home, and place in high visibility areas |
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Identify low-calorie beverages, and have them on hand at home and work |
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Identify “high-risk” areas at work or school (where unhealthy food is often available) as “off-limits” |
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Identify “high-risk” stores and restaurants along your typical travel routes as “off-limits” |
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Total |
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Using will power when food shopping and eating out |
RATING |
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Plan meals ahead and shop for food only from a list |
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Avoid convenience stores and the snack food aisles in the supermarket |
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Plan for a healthy snack before food-oriented social events to “take the edge off” your appetite |
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Have familiarized yourself with healthier menu choices of major fast food restaurant chains |
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Total |
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Nutrition Basics |
RATING |
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Know the nutrient sources (protein, carbohydrates, and fats) of foods and the basic food groups |
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Understand how to construct a simple, low-calorie, nutritious meal and how to choose a snack that will satisfy your appetite between meals |
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Understand the difference between simple and complex carbohydrates |
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Understand the difference between healthy and unhealthy fats |
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Know which foods satisfy your appetite and which stimulate or “whet” your appetite |
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Total |
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Lifestyle activity |
RATING |
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Have reviewed your daily routine and look for opportunities for additional muscle- powered activities such as walking and stair-climbing |
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Find and use the stairwells in the buildings you frequent |
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Have identified one or more leisure activities that you enjoy and incorporate into your weekly routine |
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Have reviewed the amount of television that you watch on weekdays and weekends and kept your viewing to +/- 14 hours/week |
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Have identified and use walking routes to stores within a mile of where you live |
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Total |
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Self-monitoring |
RATING |
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Use a calorie guide to determine the nutritional composition of foods |
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Have developed the habit of measuring and weighing foods to determine what a “serving” or portion size should look like |
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Have learned how to regularly read and evaluate food labels |
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Have developed the habit of recording amounts and calories of foods consumed |
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Have begun an “exercise journal,” recording daily bouts of physical exercise |
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Total |
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Building self-confidence for weight control |
RATING |
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Identify weight loss goals that are realistic and appropriate to your body type and shape |
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Set modest but attainable goals and are prepared to give yourself credit for achieving modest weight losses |
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Recognize that the body types and shapes presented in the media are unrealistic for the typical person |
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Are prepared to be patient and to “stay the course” with your weight control efforts |
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Are prepared to learn from your eating and exercise lapses, and to go lightly with self- criticism |
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Total |
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Stress management |
RATING |
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Can identify situations that you can directly connect with your unhappy emotional times and behavioral issues |
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Can identify your typical thoughts in these difficult situations |
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Can learn how to challenge your unhappy thoughts and come up with helpful alternative thoughts |
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Can identify a stress management technique (for example: meditation, yoga, guided relaxation) that makes sense to you and can practice regularly |
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Understand that physical exercise and good nutrition are important stress management techniques |
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Total |
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Preventing Relapse |
RATING |
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Can identify and prepare for “high-risk” situations for problematic eating or sustained inactivity |
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Have developed the habit of anticipating high-risk situations beforehand and have developed plans to reduce the risk |
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Are able to be comfortable with the strategy of avoiding high-risk situations |
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Understand that sheer “will power” is of limited value in dealing with high-risk situations, especially when they need to be endured over a period of time |
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Have developed a “comeback” plan for dealing with episodes of eating and physical exercise routine lapses, and/or periods of weight regain |
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Total |
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Bring the totals forward |
RATING |
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Understanding the causes of weight gain |
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Controlling exposure to unhealthy foods at home and work |
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Using will power when food shopping and eating out |
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Nutrition basics |
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Programmed physical activity |
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Lifestyle activity |
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Self-monitoring |
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Building self-confidence for weight control |
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Stress management |
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Preventing relapse |
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Total |
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Compare ratings for the various topics. If your score for that area is:
15 – 13 your proficiency in this area is excellent.
12 – 9 .your proficiency in this area is satisfactory.
8 – 5 ....your proficiency in this area needs improvement.
You can use this scale to assess your individual needs for skill and acquiring knowledge in the specific area. During the course of the program, focus on an area that needs improvement. When you have made changes in this area, select another set of skills to work on. Work through all the topics in this manner. Your group may not cover the topic areas in the same order, but all areas will be covered.
We wish you good luck, and good skill, in pursuing your weight management goals!
Using the tips in this module, develop 2 – 3 goals to work towards:
1. __________________________________________________
2. __________________________________________________
3. __________________________________________________
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All trademarks are owned by Société des Produits Nestlé S.A., Vevey, Switzerland. ©2017 Nestlé. All rights reserved. OPTI-13994-1017
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