Transcript Solving Problems

Lifestyle Education Series
Behavior Modification
Solving Problems:
Plateaus & Problems in
Weight Management
February 2011
Objectives
1.
2.
3.
4.
Identify & define what a “problem” and
“plateau” is.
Identify how to break down behaviors that are
causing weight loss plateaus or problems.
Learn how to use specific methods to help you
break a plateau or solve a problem.
Learn how to change “HABITS.”
Everyone hits a plateau or has problems with weight
loss at some point along their journey. It is how a
person handles the plateau or problem that will
decide if they are successful at weight loss. If you
use plateaus and problems as learning experiences,
then you can grow as an individual. It will help you
to be successful with long-term weight loss.
What is a Problem?
A
problem is a situation that you have no answer
to at the present time.
Often,
problems cause a person to feel stressed
or feel like he/she is “out” of their comfort zone.
What is a Plateau?
A
plateau is when you start to level-off with weight
loss, or there is a long period of time with no weight
loss.
For
example, the previous two months you have loss
about 1 ½ pounds per week. This month, you have
lost only a half pound and the month is half over.
You
have hit a plateau and it is time to figure out
what is causing the plateau.
Part
of learning how to solve problems is learning to
recognize when you are about to, or have already, hit a
plateau.
There
are things or habits you can identify to help you
recognize the plateau or problem.
For
example, you have not been packing your lunch and
eating lunch out. You realize you have gained 5 lbs. You
identify the “lack of planning” as the problem to your
weight gain. Now that you are aware of the problem you
can work on it.
Things to do to recognize the
plateau or problem





Monitor your eating and exercise carefully.
JOURNAL… Write down what you are eating and how
much exercise you are doing.
Compare your journals to previous weeks when you were
losing weight.
Try to find out the cause of the plateau: look for changes
in eating, exercise, schedules, unexpected life events, or
other stressors.
Talk with someone who is supportive of your weight loss
and ask them if they have noticed any changes in your
habits.
What is Problem Solving?
Problem
solving is a process that allows a person
to explore and identify a large list of possible
answers to the plateau or problem.
What is Personal Problem Solving?

Personal problem solving is when a person works on
his or her problems, and looks at it as an individual
thing.

When a person takes ownership or responsibility for
his or her problem.

Personal problem solving can help a person develop
successful strategies for managing weight, eating, and
activity.
Thoughts to Ponder
Making changes in eating & activity habits is never
easily done.

The treatment or answer to the plateau or problem is
not the same for everyone.

Problem solving is a learned skill and can be used in
other areas of your life.


Problems are normal and part of daily life.
More Thoughts to Ponder

You can cope with your problems and the
emotions related to them.

You have to be willing to assume responsibility
for making changes your behaviors.

You will have to learn to handle problems as they
occur and avoid acting impulsively.
More Thoughts to Ponder

Success is learned through trial and error.

Evaluating how well your answer to the problem
is working is an important part of problem
solving.
Steps to Problem Solving
1. Defining the problem
1.
Write down what the problem is. Put it in black
and white. We often minimize problems, and
writing it down makes it more realistic.
2.
Write down “where you are” and “where you want
to be”.

For example, My current weight is 250 pounds and I
want to weigh 190 pounds.
Steps to Problem Solving
(Defining the Problem, Continued)
3. Make a list of how you feel and your emotions
about the problem.

4.
For example, I feel like a failure because I have gained
weight. It makes me feel depressed and I don’t want to
do things I used to do.
Make a list of the barriers you have around the
habit you want to change.

For example, I do not plan meals and usually end up
eating on the go, are barriers to losing weight.
Steps to Problem Solving
2. Create a List of All Possible Answers
1.
2.
3.
Brainstorm all of the possible answers to the
problem or plateau.
Make a list. Write down any answers that come to
mind.
Think outside the box. Think of all kinds of
answers. Don’t list just the ones you are
comfortable with. You might find that the best
answer is one you never thought would work.
Steps to Problem Solving
3. Review Your List of Answers
1.
2.
3.
This is a time to explore all of the answers you
listed while brainstorming.
Make a list of the pros and cons of each answer.
This will help you think about how you will apply
the answer in “real” life.
Combine and adjust the list to determine what will
work best for you.
Steps to Problem Solving
4. Making the Decision
1.
2.
3.
Think about how you can do the answer to the
problem. Picture yourself carrying it out in real
life.
You can listen to other people’s opinions, but the
FINAL decision is yours to make.
You can include other people in the plan to
support you, but don’t depend on them for your
success or failure.
Steps to Problem Solving
5. Putting Your Decision into Practice
Identify how you are going to put your answer into
action.
Make a list of people who support you and things
you can do if you start losing your motivation.
Write down your goals. Start by writing your longterm goals, then break them into short-term goals.
1.
2.
3.

For example, my long-term goal is to lose 60 pounds in
one year. My short-term goal is to lose 5 pounds per
month.
Steps to Problem Solving
(Putting Your Decision into Practice, Continued)
4.
Make of list of ways to reward yourself without
food. For example, when I lose 20 pounds I will
buy a new pair of sneakers.
5.
Set realistic timelines for achieving your goals. For
example, losing 30 pounds in a month is not a
realistic goal. Losing 10 pounds in a month is.
Steps to Problem Solving
6. Reviewing How Successful Your Answer to
the Problem Is
1.
2.
Realize that you will need time and practice to
make adjustments and form new habits. Most
people do not like change and find it hard to change.
Taking things slowly and in small steps will help
At some time we all “slip up.” It’s okay. Take the
opportunity to evaluate what occurred and what
caused the “slip up.”
Steps to Problem Solving
(Reviewing How Successful Your Answer to the
Problem Is, Continued)
3.
4.
Whether or not the answer to the problem has
worked, recognize what you learned during the
process.
Remember… you can learn something from trial
and error. Think about the habit. Think about
what you are doing… what is working and what is
not.
Negotiating
Unfortunately,
you cannot control everything, every time. At
some point in your journey you will have to negotiate with
others.
Negotiation
is talking with someone about the situation.
During this time each person is able to express his or her
opinion, and together come to a decision.
For
example, Your husband wants to go to dinner at the all-you-can
eat buffet, but you trying to lose weight and do not want to go. You
want to spend time with your husband, but don’t want it to be
centered around food. Together you discuss the situation and decide
to eat at a restaurant where you can find healthy options and order by
the plate.
Strategies for Negotiating

Use “I” statements.

For example, I feel angry when you want to eat at the buffet
because you know I am trying to lose weight, and I feel like you are
doing it so that I am not successful.

“I” statements help express your feelings and avoid “fingerpointing” at the other person. “I” statements also allow
you to tell the other person how your needs are not being
met.

Give suggestions to the other person about how you can
help the situation.
Also ask the other person for
suggestions.
Strategies for Negotiating

Listen to what the other person is saying and then
use paraphrasing. Paraphrasing is when you tell the
person what you heard them say in your own
words.

Do not complain to the other person. Often other
people stop listening when you start to complain.

Remember, you do not have to win every time!
When You Cannot Negotiate
There
are times you may not be able to negotiate. Here
are some things you could change to help you succeed:

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You might need to change the environment. For example,
you could go to another room in the house to separate
yourself from the food.
You might have to adapt to the situation. For example, you
have to go to a dinner for work. You know there will be
multiple courses to the meal. You make a plan to “adapt” to
the situation. You plan to have a salad and entrée skipping
the appetizer and dessert.
When You Cannot Negotiate


Identify how you can meet your needs without support of
other people. For example, your husband insists on going
to the buffet. You want to spend time together so you
decide to go. You make a plan to sit on the opposite end of
the restaurant as the dessert bar and have a salad, meat, and
veggies.
Let others experience the consequences of his or her
behavior. For example, your husband wants to eat at the
buffet and you stay home. The natural consequence of his
behavior is that he does not get to spend time with his wife.
Changing
HABITS
H
H- hassled, harried, and unhappy?


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Recognize what you are dissatisfied with and associate
it with a need to change
Look beyond your feelings of dissatisfaction and look
to the causes of these feelings
Determine “where you are” and “where you want to
be”
A
A- analyze emotions,
attitudes, and environments



Identify emotional factors that trigger and reinforce
behavior patterns
Explore the opposing emotions surrounding the
question, “To change or stay the same?”
Examine the routines, the places, and the people you
associate with to better understand your current habits
B
B- break down barriers
and brainstorm solutions

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List all possible solutions for your problem- be creative
Don’t prejudge any ideas
Anticipate the positive and negative outcomes of each
solution
Choose the best solution- there is not perfect solution
I
I- involve others and
identify a plan

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Develop a network of support through family and friends
Don’t depend on others for your success, or blame them for
your failures
Organize your plan into a series of action steps or “mini-goals”
that can be easily achieved
Before acting on the plan, carefully evaluate it to be sure it’s
reasonable and realistic
T
T- trail and error, try again

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No plan is fool-proof
Start your plan with enthusiasm, but expect setbacks
Old habits do not slip away easily, you must
PRACTICE, PRACTICE, PRACTICE
When you make an error, evaluate what went wrong
and learn from your mistakes
Try again and don’t give up
S
S- small steps build success

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Believe in yourself
Believe in your goals
Consider every step that you make to be forward
movement
Remember that the first step is the hardest
It all comes down to:
Personal
Accountability