The Psychology of Weight Loss

Because how you THINKis the difference

that makes the difference.

Benefits of Class Attendance

• Learn effective strategies• Discover and practice new skills• Keep information “top of mind”• Enhance your motivation• Connect with others• Increase mindful awareness• Expand your options

The Psychology of Weight Loss

Facilitated by Lauren ArcherBehavioral Program Director

Author of Six Word Lessons on Changing Habits:100 Lessons to Stop Self-Sabotage and Gain Self-Mastery

• Certified Cognitive Behavior Coach• Licensed HeartMath® Coach• Certified NLP Coach-Practitioner• Registered Hypnotherapist

Online Resources

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MP3 Audio Downloads

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Foundational Presuppositions• Habits are learned behaviors.

• There is a positive intention behind every behavior.

• Stress triggers habitual coping behaviors.

• Mindful awareness is a prerequisite for change.

• New habits require intention and repetition.

• Gaining self-mastery involves practice.

Principles & Practices

Goal Setting 101

• What is a goal?• Why some goals can be anti-motivational• How to craft a well-formed goal• Creating your well-formed goal• Strategies for maintaining motivation

What is a goal?

What is a goal?

the object of a person's ambition or effort; an aim or desired result.

synonyms: objective, aim, end, target, desire, intention, intent, plan, purpose, ambition, aspiration, wish, dream, hope

goal ɡōl noun ?

Anti-Motivational Goals?

In the Harvard Business School report called “Goals Gone Wild," the authors conclude thatmisguided goal setting may emphasize the wrong things and lead to extreme behaviors.

Even worse, abandoned goals tend to breed anti-motivational states of cynicism and hopelessness.

?

Your History?

• Abandoned goals?

• Extreme behavior?

• Results not worth the effort?

• Cynicism and/or “Self-sabotage?”

?? ??

Foundational Presuppositions• There is a positive intention behind every behavior.

HINT: If you have ever abandoned a goal,

it may be because of one of the following common

goal-setting mistakes!

Goal Setting Do’s & Don’tsDON’T choose a goal to please others.

Story: Kurt’s wife wanted him to lose weight, and while he wanted to please her, he didn’t really have a desire to change his habits.

He went through the motions on the surface, but was unsuccessful in his attempts.

Goal Setting Do’s & Don’tsDO: Choose a goal that is important and valuable to YOU.

The Moral of the Story: Choose a meaningful goal that lifts your heart, inspires hope and optimism, engages your enthusiasm, and is in alignment with your core values.

Goal Setting Do’s & Don’tsHINT: Prioritize YOUR Values

What do I value about being

lean, healthy, and fit?

What do I value about eating

whatever I want?

Goal Setting Do’s & Don’tsHINT: Prioritize YOUR Values

Being lean, healthy, and fitEating

whatever I want

Goal Setting Do’s & Don’tsDON’T measure successas “all or nothing.”

Story: Jack set his goal to lose 30 pounds in six months, but his net loss was only 15 pounds. In the context of "all or nothing" thinking, Jack abandoned his goal.

OFF ON

Goal Setting Do’s & Don’tsDO: Measure Progress, Not Perfection

Moral of the Story: Create a broad range of measurement for success. If your goal is to lose 30 pounds in six months and you lose 15, that’s still a success. You can measure:• How well you stick to your eating and exercise plan• Changes in your body composition• How you are changing your habits• How your clothes are fitting

Vigilance Spectrum

“OFF”Complacence

NeglectIndifference

“ON”Hyper-vigilanceMeticulousness

Struggle

Low Effort High Effort

Vigilance Spectrum

Low Effort High Effort

Moderate, consistent effort with time for rest

and renewal“OFF”

ComplacenceNeglect

Indifference

“ON”Hyper-vigilanceMeticulousness

Struggle

Goal Setting Do’s & Don’tsDON’T: Be Unprepared

Story: Janet was eager to fulfill her New Year’s Resolution of quitting drinking alcohol, but when she was out with friends and they bought her a drink, she was unprepared and went along with the crowd. Assuming she was a failure, she soon abandoned her goal.

Goal Setting Do’s & Don’tsDO: Mentally Rehearse Multiple Scenarios

Moral of the Story: Life will throw you curve balls. Plan ahead. Imagine smiling as you say “no thank you” to the tray of donuts in the office. Practice in your mind’s eye so that you can be prepared.

Goal Setting 101

1. What specifically do you want?

• Stated in the positive• Able to be seen, heard, or felt• Is possible and achievable

Goal Setting 101

2. How will you know when you have what you want?

• What is the evidence?• What will you see, hear, feel or

be doing?

Goal Setting 101

3. What resources do you already have? What resources do you need?

How are you directing your resources?

Goal Setting 101

4. What is your time frame to achieve your goal?

When is the earliest? When is the latest?

Goal Setting 101

5. What are the advantages of making this change?

What will you gain?What will you lose?

Goal Setting 101

6. What are the disadvantages of making this change?

What will you gain?What will you lose?

Goal Setting 101

7. What’s important to you about getting this?

What will you feel?What will you avoid feeling?

Goal Setting 101

8. What will happen if you DO get this result?

What WON’T happen if you get it?

Goal Setting 101

9. What will happen if you DON’T get this result?

What won’t happen if you don’t get it?

Goal Setting 101

10. What is the first step you will take towards achieving this goal?

What small action can you take today?

Goal Setting 101

11. What is the next step you can take towards achieving this goal?

What small action can you take tomorrow?

Goal Setting 101

12. If you were offered this result right now, would you take it?

Why or why not? Notice your response.

Mental Rehearsal

Summary: Principles & Practices

• Set Your Goal• Mentally Rehearse• Affirm success• Breathe a sigh of relief

Future classes provide more information

What will you APPLY this week?

Benefits of Class Attendance

• Learn effective strategies• Discover and practice new skills• Keep information “top of mind”• Enhance your motivation• Connect with others• Increase mindful awareness• Expand your options

The Psychology of Weight Loss

Because a change of mind changes everything.

Thank you!

Password:Healthy1

MP3 Audio Downloads

Healthy1