Source: Studio Laurus Blog

Studio Laurus Blog Your First Step in Achieving Your New Year's Weight-Loss Goals

Weight-loss Readiness for Change Questionnaire 1._____ I have thought a lot about my eating habits and physical activities to pinpoint what I need to change. 2._____ I have accepted the idea that I need to make permanent, not temporary changes in my eating and activities to be successful. 3._____ I will only feel successful if I lose a lot of weight. 4._____ I'm thinking of losing weight now because I really want to, not because someone else thinks I should. 5._____ I accept the ideas that it's best if I lose weight slowly. 6._____ I think losing weight will solve other problems in my life. 7._____ I am willing and able to increase my regular activity. 8._____ I can lose weight successfully if I have no "slip-ups." 9._____ I am ready to commit some time and effort each week to organizing and planning my food and activity programs. 10.____ Once I lose some initial weight, I usually lose motivation to keep going until I reach my goal. 11.____ I want to start a weight loss program, even though my life is unusually stressful right now. Scoring & Interpreting the Weight-loss Readiness for Change Questionnaire For items, 1, 2, 4, 5, 7, and 9. Score "1" if you answered TRUE, and "0" if you answered FALSE. For items 3, 6, 8, 10, and 11, score "0" for each TRUE answer and "1" for each FALSE answer. To get your score, add the scores of all questions. 1. If you scored 8 or higher, you probably have good reasons for wanting to lose weight now and a good understanding of the steps needed to succeed. 2. If you scored 5 to 7, you may need to re-evaluate your reasons for losing weight and the methods you would use to do so. 3. If you scored 4 or less, now may not be the right time for you to lose weight. While you might be successful in losing weight initially, your answers suggest that you are unlikely to sustain sufficient effort to lose all the weight you want or keep off the weight that you do lose. You need to reconsider your weight-loss motivations and methods and perhaps learn more about the pros and cons of different approaches to weight-loss. 4. See Interpreting Your Score and learn more about the areas where you scored "0". Interpreting Your Score Your answers can clue you in to potential stumbling blocks to your weight loss success. Any item score of 0 indicates a misconception about weight loss or a potential problem area. While no individual item score of "0" is important enough to scuttle your weight loss plans, you should consider the meaning of those items so that you can best prepare yourself for the challenge ahead. The numbers below correspond to the question numbers. 1. It has been said that you can't change what you don't understand. You might benefit from keeping records for a week to help pinpoint when, what, why, and how much you eat. This tool can be useful in identifying obstacles to regular activity. 2. Making drastic or highly restrictive changes in your eating habits may allow you to lose weight in the short run but be too hard to live with permanently. Similarly, your program of regular physical activity should be one you can sustain. Both your food plan and activity program should be healthful and enjoyable. 3. Most people have fantasies of reaching a weight considerably lower than they can realistically maintain. Rethink your meaning of "success". A successful, realistic weight loss is one that can be comfortably maintained through sensible eating and regular activity. Take your body type into consideration. Then set smaller, achievable goals. Your first goal may to lose a small amount of weight while you learn eating habits and activity patterns to help you maintain it. 4. If you equate success with fast weight-loss, you will have problems maintaining your weight. This "quick fix" attitude can backfire when you face the challenges of weight maintenance. It's best and healthiest to lose weight slowly, while learning the strategies that allow you to keep the weight off permanently. 5. The desire for, and commitment to, weight loss must come from you. People who lose and maintain weight successfully take responsibility for their own desires, and decide the best way to achieve them. Once this step is taken, friends and family are an important source of support, not motivation. 6. While being overweight may contribute to a number of social problems, it is rarely the single cause. Anticipating that all your problems will be solved through weight loss is unrealistic and may set you up for disappointment. Instead, realize that successful weight loss will make you feel more self- confident and empowered, and that the skills you develop to deal with your weight can be applied to other areas of your life. 7. Studies have shown that people who develop the habit of regular, moderate physical activity are most successful at maintaining their weight. Exercise does not have to be strenuous to be effective for weight control. Any moderate physical activity that you enjoy and will do regularly counts. Just get moving! 8. While most people don't expect perfection of themselves in everyday life, many feel that they must stick to a weight-loss program perfectly. This is unrealistic. Rather than expecting lapses, and viewing them as catastrophes, recognize them as valuable opportunities to identify problem triggers and develop strategies for the future. 9. Successful weight-loss is not possible without taking time to think about yourself, assess your problem areas, and develop strategies to deal with them. Success takes time. You must commit to planning and organizing your weight loss. 10. Don't ignore your concerns about "going the distance" because they may indicate a potential problem. Think about past efforts and why they failed. Pinpoint any reasons, and work on developing motivational strategies to get you over those hurdles. Make your effort one day at a time; plateau of weight maintenance within an ongoing weight loss program is perfectly okay. 11. Weight loss itself is a source of stress, so if you're already under stress, it may be difficult to successfully implement a weight-loss program. However, stress is a part of life and we still have to learn how to take care of ourselves in despite of this. If you are under extreme stress, consider setting a series of small, achievable goals to keep you on the path to better health. For extra support, contact us. We're here to help! 916-206-1206 info@studiolaurus.com

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Laurie Dakin's photo - Founder of Studio Laurus

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