Chapter 10
Quiz yourself by thinking what should be in
each of the black spaces below before clicking
on it to display the answer.
Help!
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| Pre contemplation Stage (I've been fat all my life. It is in my genes.) | You have no intention of starting any healthy behavior within the next 6 months. You believe you have no problem or have control over your problem. May be in denial or ignore the prob completely, you're just not ready to make a change.
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| Contemplation Stage (I would feel better if I exercised, but I don't have time) | Aware that it would be beneficial to make a change, but you identify barriers avoid doing so. Most people in this stage, can last up to months and years. May have conflicting feelings thinking you have to give something up and not gain anything
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| Preparation Stage (You find out the times at the gym for yoga and cycling classes) | In this stage you get info about the changes you want to make and take small steps in moving forward; you're ready. Within the next month, you will be taking action. Preparing a plan of action.
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| Action Stage (You are walking 30 minutes a day and involved in weight training twice a week) | You take direct action. You have changed your behavior for the past 6 months by eating healthy and exercising, but you must work hard to continue this path. You think about going back to your old ways.Important part;Lapses are common during these 6 months
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| Maintenance Stage (Your daily exercise is as much part of your lifestyle as brushing your teeth) | You have passed the 6 month mark of healthy eating and exercise; motivated to continue the behavior and are avoiding the temptation to return to the old behavior; plan in place to remedy diff situations; if you lapse, you have a plan
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| Readiness to Change Behavior | Pre contemplation, Contemplation, Preparation, Action, Maintenance
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| Steps to Changing Behavior | Recognize the behavior you want to change, learn everything you can about the new behavior you desire, design a plan for the behavior change.
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| Strategies for Changing Behavior | Change One Behavior at a Time; Get Support; Make a Realistic and Specific Plan; Start with Small, Short-Term Goals; Use the Buddy System; Set Up Prompts; Use Rewards; Don't Get Bored; Use Stimulus Control; Monitor Your Behavior; Learn How to Be Positive
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| Change One Behavior at a Time | Trying to accomplish too much too fast may set you up for failure and cause you to lapse, which can lead to relapse.
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| Get Support | Tell a friend or family member about your desire to change a behavior. Maybe even personal trainer, support group, dietitian.
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| Make a Realistic and Specific Plan | Be realistic on what you have to accomplish, amount of time you have; write it down, you can always increase the time or add another day if your schedule allows
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| Start With Small, Short-Term Goals | You need to break down goals into realistic steps. It will help you feel more successful and motivated to continue.
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| Use a Buddy System | Find someone who will go to the gym with you or who has similar goals in healthy eating. Will help keep you on track. Share experiences with.
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| Set Up Prompts | Daily reminders will help you stay focused in changing your behavior. Pack your gym bag the night before, or keep your running shoes in the car.
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| Use Rewards | Only with a movie or spa, not unhealthy food item.
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| Don't Get Bored | Think about mixing it up for more motivation
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| Use Stimulus Control | If you are aware of certain triggers-or stimuli-that set off an unhealthy behavior, make a note of the time, place, and your feelings when it happens and choose an alternative.
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| Monitor Your Behavior | Keep a record of your workouts regarding what type of exercise you performed.
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| Learn How to Be Positive | This not only makes your brain more productive, but also reduces stress.
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| Motivation | The desire and willingness to take action inside you, and it is different in each person.
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| Lapse | Slipped up once or even a few times
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| Relapse | You have reverted to your old behavior
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| 1) Understand that it is common | You may feel frustrated in yourself but it is important that you need to know how to recover; you need to have a plan to get back on track.
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| 2) Identify what led to this behavior | Was it an event like illness or long vacation? Recognize what happened to start the relapse
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| 3) Understand and realize that messing up ones time does not make you a failure | It helps to remind yourself of all of the hard work it took you to get where you are. Learn what you can change next time you are faced with the situation.
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| 4) Get back on track immediately | Don't wait, don't use an excuse
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Review the information in the table. When you are ready to quiz yourself you can hide individual columns or the entire table. Then you can click on the empty cells to reveal the answer. Try to recall what will be displayed before clicking the empty cell.
To hide a column, click on the column name.
To hide the entire table, click on the "Hide All" button.
You may also shuffle the rows of the table by clicking on the "Shuffle" button.
Or sort by any of the columns using the down arrow next to any column heading.
If you know all the data on any row, you can temporarily remove it by tapping the trash can to the right of the row.
To hide a column, click on the column name.
To hide the entire table, click on the "Hide All" button.
You may also shuffle the rows of the table by clicking on the "Shuffle" button.
Or sort by any of the columns using the down arrow next to any column heading.
If you know all the data on any row, you can temporarily remove it by tapping the trash can to the right of the row.
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