Here is the meeting summary from March 22, 2011.
I know that ___________ works for me, and that ___________ doesn’t work for me.
Take the time to fill in the blanks here from your past experience.
(For example: I know that that keeping fresh fruits in my house works for me and I know that keeping a jar of icing in the house does not work for me!)
Learning From Previous Weight-Loss Attempts
The ability to learn from previous weight-loss efforts can be key in setting a successful course for the future.
When it comes to success at weight loss and weight-loss maintenance, understanding the behaviors that support and sustain weight-related accomplishments is key.
Looking at Behavior Change
Behavior change is a process, not a single event. With weight loss this becomes quite complex because so many behaviors are involved. Each attempt at weight loss, regardless of outcome, is an opportunity to identify what worked and what didn't work. Understanding the behaviors that encouraged weight loss can help to create a confidence that reinforces weight-loss success.
Learning From a Model
Smoking cessation is a behavior change that has been studied extensively. Researchers have looked at smokers who were interested in quitting and the factors that were associated with their motivation to do so. They found that smoking-cessation interventions were best suited for those smokers who had the following: a strong desire to stop smoking, multiple past attempts to quit, high self-efficacy and/or a hospital emergency visit that was related to smoking.
In smoking cessation, past attempts to quit are connected with a heightened readiness to change. In studying readiness to change in smokers, researchers have shown that those who are at a higher degree of contemplating change are more likely to be ready to quit.
Preparing for Weight Loss
Applying the findings from research on behavior change in smokers to weight loss reveals the importance of reviewing past behavior. Researchers identify the stages of change as useful in assessing readiness to lose weight. Studies show that applying this model may be helpful in addressing the multitude of factors that affect weight-loss behavior.
In weight management, each step that allows for learning about personal behavior that impacts weight loss is valuable. A study of a group of women who were successful at maintaining weight loss showed that they had developed skills that reflect self-discovery and consciousness about personal behavior. All in all, looking at previous weight-loss attempts can help chart the future for success.
Don't let small obstacles get you down. A successful loser still experiences gains and losses.
Sir Edmund Hillary was the first man to climb Mount Everest, but he didn't have success on his first climb. Had he given up after his initial attempt, Hillary wouldn't have achieved his greatest feat.
Many people who are successful in weight loss have experienced gains, plateaus or setbacks. They achieve their goals by persevering and learning from their mistakes.
You may step on the scale at some point and see a gain or no movement. You could emotionally beat yourself up and give up. But look at the big picture and how far you've come. Aren't you eating healthier? Feeling better? Aren't your clothes fitting better?
A friend or family member would probably tell you that you look great and have done an amazing job with weight loss already. Your Leader and fellow meetings members would also applaud your success so far. So treat yourself like a friend and continue to follow the plan. Maintaining lasting weight loss will involve weight fluctuations; don't be derailed by a small setback.
Albert Einstein defines insanity as: doing the same thing over and over again and expecting different results.
If what you are doing now isn’t working for you, then continuing to do it the exact same way isn’t going to get you to your goals. Take a moment to learn from experience. When you were losing weight before what were you doing differently? Define what works and what does not work for you and make a goal. Over the next 6 weeks I want you to set an achievable, realistic goal to either surround yourself with the things that work for you, or to remove the things that do not work for you from your daily life.
Just remember that you have all made a personal goal to be healthier, and that alone is worth celebrating!
The way you respond to a slip-up or a setback is going to determine your success on the scale. You can either dwell on it and send yourself into that gaining spiral, or you can learn from it forgive yourself, and move on to your weight loss goals.
Remember, no weight loss journey has ever been perfect, but you just have to remember that you are worth it, and that you deserve to be happy at your goal weight.