Lose Weight for Life - Week 7

Hi all!

As said, it may be our final week in Sooke, but it is only the beginning... Congratulations to everyone for your interest and participation (bracelets and keychains for everyone!).

I wanted to take this opportunity to thank Karen K and the IHN team (Lynn, Jo and Barb) for their support - we would not have been in Sooke if it was not for their hard work and dedication.

Today we did a power session - doing an overview of the many new tools and strategies you can use to become "fitter and healthier" for good!

Remembering the letters in CRAVED no more will help you go the distance.

When an unhealthy choice or behaviour is upon us - we can "kick it to the cortex" and make a better decision.

This is best explained in the 2009 Psychological Science study by Fujita and Hann called
"The Effect of Construal Levels on Evaluative Associations in Self-Control Conflicts."

From PsyBlog, http://www.spring.org.uk/

They used a simple test as a way of measuring people's unconscious thoughts about eating either an apple or a tempting candy bar.

Before taking the test people were put into either an abstract or concrete mode of thinking. Participants were split into two groups with each asked to think about maintaining good personal relationships, but in different ways. One group thought about why we need to maintain good relationships (abstract, high-level) while the other focused on how we maintain good relationships (concrete, low-level).

As you can see, for the purposes of this experiment, the reason participants were thinking abstractly didn't matter so much. That's because when we think abstractly about one thing, we tend to carry on thinking in an abstract mode about anything else that's put in front of us, including the choice between an apple and a candy bar.

Automatic, unconscious self-control

The results showed that, when participants were thinking concretely, they tended to unconsciously see candy bars in a positive light and apples in a negative light. But this was reversed when participants were thinking abstractly. Just as predicted, abstract thinking automatically made people unconsciously think of candy bars as the devil's own food.

To back this up they asked participants in the two conditions whether they would like an apple or a candy bar, right now. They found that when participants were thinking in a concrete low-level way, they chose the apple over the candy bar only 50% of the time. But when they were thinking abstractly this percentage shot up to 76%. Not bad for such a simple manipulation.

So it seems you can bolster resistance to temptation by thinking abstractly about the goal you want to obtain because it causes your mind to automatically associate temptations with negativity. Hey presto, more self-control and thank you unconscious mind.

To get abstract high-level think CRAVED no more!

You are doing it! SS had continued on her Committed Action of getting fitter and healthier by thinking past the Aero McFlurry... TV continues to do Activity/Exercise despite her pain (wtg!!)...JG is using the CRAVED concept for keeping on track...GC is using the "put 20% back rule" (go Environ -mental) to get slimmer... RB was using her Deep breathing and thinking that she is the only one Responsible and Accountable for her happiness and well being. WTG group!

Here is the list of "Short Snappers" to help get fitter and healthier:

• Remember 5-2-1-0: 5 fruits and vegetables a day, 2 hours of media a day, 1 hour of Exercise/Activity a day and 0 sugared drinks like pop or sports drinks a day (1 tsp in your tea or coffee is fine!)
• Drink healthy - water with a twist of lemon/lime or teas (white, chai) are great choices
• 2 to 3 bites of a dessert plus a hot beverage goes a long way to satisfy (it's all about portions!)
• if you are at a buffet, then only take 2 items at a time and go back for more
• never eat from the box or a bag - plate or bowl it out
• when at home - eat in the kitchen only (sitting down) - NOT in front of the computer or TV (go Environ-mental)
• if dining with others - pace yourself to the slowest eater at the table
• water, Deep breathe or grace before your meal (remember the 20 minute rule)
• use smaller plates, glasses and utensils (put them down between each bite)
• Remember the 1/2 plate rule: 1/2 vegetables and fruits, 1/2 starches and protein
• Nutrition Action is a great unbiased food resource: http://www.cspinet.org/nah/canada.htm
• when coming off track, use a SUCCESS Chart to get back on course
• lower calorie comfort foods like oatmeal, yogurt + frozen fruit, chicken soup, homemade mac & cheese and rice chips can go a long way
• eat breakfast (wtg LS!)
• using the phrase: "I'm not hungry, but I'm going to eat it anyway."
• use the "20% less rule" when plating out food (wtg GC!)
• Remember your 21 Days/Topics and CRAVED no more!
  

HOMEWORK includes:

1) continuing 20 minutes of Exercise/Activity a day (try and move up to 30 minutes everyday for full effect!). It doesn't matter if you are sitting for an upper body workout (the Sooke IHN team has a DVD which demonstrates this!).

2) keep the SUCCESS Charts going - remember a change of 100 calories a day translates into 10 lbs in a year! Slow and steady wins the race (Chunk it down!). Stay Commited to your Cause of becoming fitter and healthier for good! Remember your Attributes (your strengths) and Accomplishments! Appreciation and gratitude go a long way. Don't forget to Value your Values daily for success. Enjoy and savour each and every day of this journey. And don't forget to Deep breathe (4-6-7, fire breathing, box breathing or full breathing) for full effect!

3) check in with your family physician in the weeks ahead to have your blood pressure and other health parameters reviewed (especially if you had double digit scores on your PHQ-9 or GAD-7).

Remember we will be reconvening on Wednesday, June 30th at 10:30AM for Day 91 of the program. At that time, we will discuss the Rebel With A Cause in all of us and the IHN team will recheck your measurements to see if you are staying on track of becoming fitter and healthier (and any other 'er) for life!

Have a healthy month!

Dr.P