Guidelinesfor Losing Weight
Guidelinesfor Losing Weight
Amalieis a single mother of two teenage boys. She works at UM Flint. Sheintends to overcome the long history of diabetes by losing weight.However, she comes across numerous challenges on her way to achievingthe goal to a healthy life. These barriers include the struggles tofind time to exercise through balancing her career as a full-timeteacher and a mother.
Thepatient can overcome her barriers through goal setting, decisionmaking, self-monitoring and managing stress. In setting her goals,she should ensure that they are attainable and have a reasonable timelimit to avoid frustrations of delayed results. The behaviors sheembarks on to achieve a healthy lifestyle can be divided intocategories such as the ones that deal with dieting as well as theoption of exercising. Both categories should be broken down intosmall manageable steps that eventually become her routine (Raddock,Martukovich, Berko, Reyes, & Werner, 2015).
Firstly,she should not starve herself abruptly but should consume moderateproportions of food while creating time for exercise. Eventually, herbrains will get used to the schedule that she can then modify to fullimplementation. Each time she achieves a milestone, the patientshould reward herself for the small steps she makes to lose weight.Achieving the short-term goals will pave way for her to accomplishthe long-term milestones. She can reward herself in different wayssuch as practicing acts of kindness towards herself like taking anafternoon off from work. Some quite time away from family and otherduties will also be a self-reward that allows her time to reflect onher purpose and desires (Raddock et al., 2015).
Amalieshould know that relapse when trying to lose weight is inevitable andis a natural part of the behavioral change process. The pressurearound can trigger a relapse, but she should learn to brace herselfup and remind herself of her ultimate goal. According to Raddock etal. (2015), weight-loss relapse rates are approximately 70-90%. Thesource further asserts that, “Patientsseldom become motivated to change ingrained behaviors solely by beingprovided with information about the risks and benefits associatedwith those behaviors” (Raddocket al., 2015).
Decision-makingis a critical aspect that Amalie should embrace in her quest to dropdown to 185 pounds. According to Raddock et al. (2015), peopleovercome ambivalence and develop the motivation for change byaligning their behaviors with their core values and goals.She should make a firm decision to enable her to achieve her goal.When making decisions on changes to embark on, Amalie should be freefrom any emotional influence but her decision-making should betriggered by the needs of her body. Decisions made after checkupswith experts and discussions are the best avenues for her to makeinformed decisions on the best way to lose the excess weight.Personalreflection will also assist Amalie to make informed decisions abouther weight and health in general. Her role as a mother places her ata difficult position to find adequate time for her to exercise andrefrain from certain types of food.
Attimes, she will be forced to keep away from foods that her sonsconsume, an action that will call for sacrifices and obedience. Atthis point, Amalie should greatly seek the assistance of her familyand friends to offer support to her sons as she takes time to act onher weight. She should also find assistance from workmates who shouldencourage her to stick to her plan amidst her busy schedule. Inmaking her decisions, she should integrate her two sons in it sincethey will be affected by her changed routine especially at home.Involving her sons will also help them understand their mother andoffer their support where they can (Raddock et al., 2015).
Toensure positive progress, Amalie should develop the technique ofself-monitoring to effect changes where needed. Constantly, sheshould change her home and social environments to support healthybehavioral change. This calls for association with people of similaropinions as hers that will affect her positively. In addition, sheshould get rid of everything in her environment that enhances hervulnerability to relapse such as junk food around the house all thetime and at work. Support from friends and family will greatly assisther to achieve her goals. The presence of encouragements from friendsand family will give her determination in worst of all situations.This will boost her confidence knowing she is not alone. As part ofmonitoring, Amalie should implement reminder systems for reinforcingaccountability. Phone applications such as alarms come in handy asreminders. Having a colleague or a friend to walk through the journeytogether will help Amalie to keep focus, as both will help each otherto be accountable. Keeping records of her to do things will improveher rate of obedience to her new behaviors. Positive progress shouldbe rewarded as a technique for monitoring because it sparks feelingsof determination to work hard and deserve a better prize. If aftermonitoring, Amalie finds evidence of relapses such as a failure tomeet a certain goal or an increase in weight, she should remaincommitted and work without surrender (Raddock et al., 2015).
Avoidingstress is a great push towards losing weight. Raddock et al. (2015)argue that avoiding stressful emotions is a building block to weightloss. As much as possible, Amalie should manage her stress to ensureher efforts are not futile. Stress is pro weight gain and at the sametime inhibits weight loss. Chronic stress leads to overreacting thatmakes it difficult for the body to effect proper metabolism. Amalieshould know that stress triggers an individual to seek quick comfortin food. To overcome the stress associated with weight gain, Amalieshould develop relaxation techniques that will ease her path tohealthy weight loss. They include yoga, meditation, positivevisualizations, breathing slowly and progressive muscle relaxation.The techniques will make her happy and enable her to manage herstress and emotions. Amalie can teach herself these techniques bywatching videotapes and listening to audio books. The techniques willimprove her mood and concentration that will boost her confidence totackle problems. Amalie should integrate the assistance of friendsand family. The social support will make it relatively easy to stickto the weight loss plan. It also enables mutual sharing on tips onexercising and diet. Family and friends will help keep Amalie on hertoes. Amalie should keep away from negative talk from those aroundher and within her. Instead, she should replace each negative talkwith positive speech that will increase her motivation. She shouldbelieve in herself and her abilities no matter what others think(Raddock et al., 2015).
Amalieshould attend her weight watchers to keep her progress on track andidentify areas of improvement. She should also attend the chip walkevery Friday, as it will assist her in her exercises. Knowledge abouther heath and methods to reach her health goals will boost Amalie`sefforts. The boost will be inform of materials that I will providefor her. The reading materials and other videos will provideessential guidelines on her about her healthy living. The materialswill also clear any myths and misinformation about her heath that actas barriers to her efforts. They will also assist her to understandher condition and benefits of losing the excess weight. I will aidher to create personal time for reflection and work on her newbehaviors. Creating balance in her life will enable her to findenough time to exercise in support of a friend to help her achievebalance and consequently realize her expected results. Followingthese resources will help Amalie attain her goal of dropping herweight to 185 pounds. Continued adherence to this guidelines, willassist her to maintain her new weight and avoid probable cases ofrelapse.
Raddock,M., Martukovich R., Berko E., Reyes, C.D., & Werner J.J. (2015).7tools to help patients adopt healthy behaviors. Journalof family practice,64(2):97-103.