YOU ARE THE BOSS!YOU ARE THE BOSS!MOVE Toward a Healthier You Presentation

Session # 3

Basic Ground RulesBasic Ground Rules

Please be on time for all workshops

Turn off or mute cell phonesBe respectful of other

participants and avoid side conversations.

How was your week?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: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

overeating4. Learn how to set a S.M.A.R.T. goal

Irrational Ideas About Irrational Ideas About EatingEatingDo 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 Learn to Control OvereatingOvereatingSlow Down…You Eat Too Fast

Mindful EatingMindful EatingA 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 What triggers you to overeat or be less active?or be less active?

What you’re feeling What someone says to you What you see Certain placesCertain activities (going to movies,

watching TV, vacations, celebrations)

To change a problem or To change a problem or habithabit

Stay away from the problem (or keep it out of sight)

ORBuild a new healthier habit.

Coping with Poor Choices Coping with Poor Choices and Problem Solvingand Problem Solving

Identify the problemBrainstorm solutions to the

problemTry one of the potential solutionsIf it works…Yippee!!!! If not… try a different potential

solution.

Restructure Your Restructure Your EnvironmentEnvironmentDon’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 Taking Charge of SituationsSituations

Positive Examples

Negative Examples

How does what other people say and do affect your eating and physical activity choices?

Rating Hunger / fullness Feelings

10 Uncomfortably full or “sick” – “Thanksgiving full”

9 Stuffed and uncomfortable

8 Too full, somewhat uncomfortable

2 Very hungry, irritable or anxious – you want to eat everything in sight

1 Starving, feeling weak, lightheaded, dizzy, or other extremely uncomfortable symptoms of hunger

7

Normal EatingNormal 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 Work with your body rather than against itthan 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 Plan Your Eating Strategies: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. Let’s set a S.M.A.R.T. goal:goal:S.M.A.R.T. stands for SpecificMeasurable Action-orientedRealistic Time-based

Ex: “I will walk briskly for 30 minutes per day for at least 5 days this week.”

Physical Activity BreakPhysical Activity BreakMuscular 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 # 3Homework Session # 3In 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.