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The Psychology of Weight Loss
Because how you THINKis the difference
that makes the difference.
Benefits of Class Attendance
• Learn effective strategies• Discover and practice new skills• Keep information “top of mind”• Enhance your motivation• Connect with others• Increase mindful awareness• Expand your options
The Psychology of Weight Loss
Facilitated by Lauren ArcherBehavioral Program Director
Author of Six Word Lessons on Changing Habits:100 Lessons to Stop Self-Sabotage and Gain Self-Mastery
• Certified Cognitive Behavior Coach• Licensed HeartMath® Coach• Certified NLP Coach-Practitioner• Registered Hypnotherapist
Online Resources
Password:Healthy1
MP3 Audio Downloads
Healthy1
Foundational Presuppositions• Habits are learned behaviors.
• There is a positive intention behind every behavior.
• Stress triggers habitual coping behaviors.
• Mindful awareness is a prerequisite for change.
• New habits require intention and repetition.
• Gaining self-mastery involves practice.
Principles & Practices
Goal Setting 101
• What is a goal?• Why some goals can be anti-motivational• How to craft a well-formed goal• Creating your well-formed goal• Strategies for maintaining motivation
What is a goal?
What is a goal?
the object of a person's ambition or effort; an aim or desired result.
synonyms: objective, aim, end, target, desire, intention, intent, plan, purpose, ambition, aspiration, wish, dream, hope
goal ɡōl noun ?
Anti-Motivational Goals?
In the Harvard Business School report called “Goals Gone Wild," the authors conclude thatmisguided goal setting may emphasize the wrong things and lead to extreme behaviors.
Even worse, abandoned goals tend to breed anti-motivational states of cynicism and hopelessness.
?
Your History?
• Abandoned goals?
• Extreme behavior?
• Results not worth the effort?
• Cynicism and/or “Self-sabotage?”
?? ??
Foundational Presuppositions• There is a positive intention behind every behavior.
HINT: If you have ever abandoned a goal,
it may be because of one of the following common
goal-setting mistakes!
Goal Setting Do’s & Don’tsDON’T choose a goal to please others.
Story: Kurt’s wife wanted him to lose weight, and while he wanted to please her, he didn’t really have a desire to change his habits.
He went through the motions on the surface, but was unsuccessful in his attempts.
Goal Setting Do’s & Don’tsDO: Choose a goal that is important and valuable to YOU.
The Moral of the Story: Choose a meaningful goal that lifts your heart, inspires hope and optimism, engages your enthusiasm, and is in alignment with your core values.
Goal Setting Do’s & Don’tsHINT: Prioritize YOUR Values
What do I value about being
lean, healthy, and fit?
What do I value about eating
whatever I want?
Goal Setting Do’s & Don’tsHINT: Prioritize YOUR Values
Being lean, healthy, and fitEating
whatever I want
Goal Setting Do’s & Don’tsDON’T measure successas “all or nothing.”
Story: Jack set his goal to lose 30 pounds in six months, but his net loss was only 15 pounds. In the context of "all or nothing" thinking, Jack abandoned his goal.
OFF ON
Goal Setting Do’s & Don’tsDO: Measure Progress, Not Perfection
Moral of the Story: Create a broad range of measurement for success. If your goal is to lose 30 pounds in six months and you lose 15, that’s still a success. You can measure:• How well you stick to your eating and exercise plan• Changes in your body composition• How you are changing your habits• How your clothes are fitting
Vigilance Spectrum
“OFF”Complacence
NeglectIndifference
“ON”Hyper-vigilanceMeticulousness
Struggle
Low Effort High Effort
Vigilance Spectrum
Low Effort High Effort
Moderate, consistent effort with time for rest
and renewal“OFF”
ComplacenceNeglect
Indifference
“ON”Hyper-vigilanceMeticulousness
Struggle
Goal Setting Do’s & Don’tsDON’T: Be Unprepared
Story: Janet was eager to fulfill her New Year’s Resolution of quitting drinking alcohol, but when she was out with friends and they bought her a drink, she was unprepared and went along with the crowd. Assuming she was a failure, she soon abandoned her goal.
Goal Setting Do’s & Don’tsDO: Mentally Rehearse Multiple Scenarios
Moral of the Story: Life will throw you curve balls. Plan ahead. Imagine smiling as you say “no thank you” to the tray of donuts in the office. Practice in your mind’s eye so that you can be prepared.
Goal Setting 101
1. What specifically do you want?
• Stated in the positive• Able to be seen, heard, or felt• Is possible and achievable
Goal Setting 101
2. How will you know when you have what you want?
• What is the evidence?• What will you see, hear, feel or
be doing?
Goal Setting 101
3. What resources do you already have? What resources do you need?
How are you directing your resources?
Goal Setting 101
4. What is your time frame to achieve your goal?
When is the earliest? When is the latest?
Goal Setting 101
5. What are the advantages of making this change?
What will you gain?What will you lose?
Goal Setting 101
6. What are the disadvantages of making this change?
What will you gain?What will you lose?
Goal Setting 101
7. What’s important to you about getting this?
What will you feel?What will you avoid feeling?
Goal Setting 101
8. What will happen if you DO get this result?
What WON’T happen if you get it?
Goal Setting 101
9. What will happen if you DON’T get this result?
What won’t happen if you don’t get it?
Goal Setting 101
10. What is the first step you will take towards achieving this goal?
What small action can you take today?
Goal Setting 101
11. What is the next step you can take towards achieving this goal?
What small action can you take tomorrow?
Goal Setting 101
12. If you were offered this result right now, would you take it?
Why or why not? Notice your response.
Mental Rehearsal
Summary: Principles & Practices
• Set Your Goal• Mentally Rehearse• Affirm success• Breathe a sigh of relief
Future classes provide more information
What will you APPLY this week?
Benefits of Class Attendance
• Learn effective strategies• Discover and practice new skills• Keep information “top of mind”• Enhance your motivation• Connect with others• Increase mindful awareness• Expand your options
The Psychology of Weight Loss
Because a change of mind changes everything.
Thank you!
Password:Healthy1
MP3 Audio Downloads
Healthy1