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Transcript of Lose and Win Session 8: Staying Positive Cover area with cropped image. Do not overlap blue bar....
Lose and WinSession 8: Staying Positive
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Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
3
Objectives
Encourage everyone to stay motivated
Demonstrate positive self talk
Review ways to challenge common excuses
Look at progress and set new goals
Review components of success
Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
4
Don’t give up
Retrain your brain to change negative thoughts into positive ones
Focus on your goal of developing healthy eating and exercise habits instead of your weight
Be realistic – set goals that are obtainable
Don’t expect the unexpected from yourself
Remind yourself that you can succeed
Ask yourself what you could do differently for different results
Remind yourself daily why you want to succeed
Reward yourself to stay motivated
Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
5
Retrain your brain
Change negative thoughts into positive ones
Negative Thought Think Again
“I always eat too much. I’ll always be overweight.”
“I ate too much today. I need to go for an extra long walk and remember that tomorrow is another day.”
“I just can’t get up in the morning to exercise.”
“This is a lot harder than I thought it was going to be, but I know I can do it. Maybe I’ll ask someone to meet me so I’ll be more likely to get up.”
“There’s no way I can eat healthy and exercise while I’m on vacation. I’ll just have to start again when I get back.”
“I can still eat healthy and exercise on vacation. I’ll just choose healthy menu items and focus on walking a lot.”
Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
6
Do you use these excuses?
“After the day I’ve had, I deserve to skip my workout.”
“It’s not fair to my family if I don’t buy the treats I normally do.”
“Everyone else is eating it. It will look funny if I don’t.”
“I can always do double tomorrow if I skip my exercise today.”
“I’m going to offend the cook if I don’t try everything and have seconds.”
“As long as I eat a little less, I won’t have to exercise.”
Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
7
Try these thoughts instead
“After the day I’ve had, I can’t imagine skipping my workout. I need to burn off some steam and feel energetic for my family.”
“My family deserves the best. In our house, we eat healthy foods and set good examples for others. I don’t want my children to struggle with weight like I have.”
“I’ve been good all week. Why should I give up now?”
Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
8
Are you reaching your goals?
Keep a journal
Eat smaller portions
Mindful of eating
Get enough activity
Have a plan in place
Stick to a plan
Prioritize my health
Adopt healthy habits
Ask for support
Stay positive
Problem solve
Remember motivation
Be honest with yourself – ask yourself if you’re doing everything you can to succeed
Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
9
Re-focus
Have you met your goal?
What continues to be a challenge for you?
What changes can you make to help you succeed?
Who can you reach out to for support?
Why do you want to succeed?
Think about your progress and set new goals
Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
10
Be realistic
Aim for a realistic weight loss goal of 1-2 pounds per week – it really adds up
Imagine being 52 – 104 pounds lighter in just a year
Source: Dietary Guidelines for Americans Consult with your physician before starting any exercise/diet program
Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.
11
You can succeed
Small changes really add up
Take it one step at a time
Set backs are normal
Stay positive
Lean on family and friends for support
Keep your goals within reach
Always remember your motivation
Welcome changes, but know they are not
always easy
Track your progress
Celebrate your success along the way
Keep these things top of mind as you continue your healthy weight journey
Visit health and wellness on myuhc.com®, for 24-hour online resources and tools that help make it easier to live a healthy life and to access an online health coach program for weight loss.