Over the last three blogs, we have reviewed the process of change. We have learned that change can be facilitated when you use psychology to your advantage. Using the metaphor from the book Switch, let’s summarize what we have learned thus far and how we can apply it to successful weight loss.
Direct the Rider – the rider represents our logical and rational side
Script the critical moves = vital behaviors
Vital behaviors identified by the National Weight Control Registry:
Eating breakfast daily
Regular exercise (several times per week)
Frequent self-monitoring (food journaling and frequent weights)
Follow the bright spots = doing what has helped others to succeed
Food journaling – tracking what you eat
Frequent weights – at least once weekly
Reading The Bite-Sized Guide to Getting Right-Sized
Point to the destination = think of specific reward for sticking with diet plan
Visualize being thin again – look at old pictures of yourself
Motivate the Elephant – the elephant represents our emotional and instinctive side
Find the feeling = establish a sense of urgency
Don’t wait for a medical problem or new diagnosis!
Think about your own mortality
Shrink the change = think of goals within your immediate reach
Daily goals are like “small wins”
Successful self-monitoring and food journaling
Weekly exercise goals
Grow your people = instill the growth mindset
No matter who you are, you can change!
You must be tremendously optimistic!
Shape the Path - make it easier for both the rider and the elephant
Tweak the environment = make good behaviors easier and bad behaviors harder
Lay out your exercise clothes in advance
Place home exercise equipment in a highly visible location
Use smaller plates and bowls
Bring your lunch with you to work
Build habits = build actions triggers to help make exercise habitual
Exercising every Saturday morning
Exercising on the same days either before or after work
Rally the herd = use social networking to help encourage your healthy behaviors
