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Tools for a Balanced Lifestyle - A Program of Recovery from Weight Related Problems

Strategies for Success in Weight Management Program 

Going for the 3 increases: Increase of Health; Increase of Happiness and Increase of Energy

Program Description

Table of Contents:

Click here for PowerPoint on Description of Components of Strategies for Success in Weight Management Program, best used on Microsoft Internet Explorer.

Who is this Program for?

If you are or have been obese or 30 lbs or more over your ideal healthy weight, then answer the following set of questions to determine if the Tools for a Balanced Lifestyle Program is for you. Answer true or false if the following statements are currently true or have been true:

_____  1. I have a poor body image and I do not like looking at myself in the mirror.

_____  2. I am bothered by my weight and it interferes in my personal happiness.

_____  3. I have problems gaining and maintaining intimate personal relationships, which are personally fulfilling.

_____  4. I am bothered by compulsive behaviors (i.e.: dieting, shopping, gambling, risk taking, sex, mood altering drugs, alcohol, over the counter  medications, prescription drugs, credit card use, relationships, excessive exercise, rescuing others, workaholism etc.)

_____  5. I have low self-esteem when it comes to comparing my weight and body size to others.

_____  6. I experience depression over my weight and body image.

_____  7. I have tried a number of diet programs and been a yo-yo dieter and still regain my weight when I am done with the diets.

_____  8. I do not maintain a healthy level of physical activity and/or exercise in my life.

_____  9. I do not have a healthy understanding of food in my life.

_____  10. I am sick and tired of having my weight related problems.

If you have answered true to 3 or more of the above questions and are or have been obese or 30 lbs or more over your ideal healthy weight, then the Tools for a Balanced Lifestyle Program is meant for you.

The Goal of the Program

The Tools for a Balanced Lifestyle Program is designed to assist its participants to develop new strategies for success in addressing the essential components of a healthy lifestyle of recovery from being overweight. The lifestyle changes include:

  • Healthy relationship with food -To become an Intuitive Eater
  • Healthy exercise program
  • Reduction of strength of triggers for relapse
  • Creation of new self-scripts which encourage staying on target
  • Health oriented thinking versus social acceptance oriented thinking
  • Stress and anxiety reduction and maintenance
  • Improvement of self-image and body image
  • Reduction of related compulsive behaviors
  • Establishment of a healthy network of support
  • Appropriate use of time

Topics to be Covered in Each Weekly Session

Part 1: Overcoming Triggers to Relapse

The weekly sessions address topics such as: going out to eat, being on vacation, being under stress, anger, hostility, jealousy, loneliness, fear, social anxiety, group pressure, desire to fit in, need for approval, financial stress, guilt, lack of trust, insecurity, inability to take risks, conditional acceptance which create triggers for relapse from success in maintaining a healthy relationship with food and maintaining a healthy exercise program in one’s life.

Part 2: Developing a New Relationship with Food

The weekly sessions address topics related to Intuitive Eating such as: the nutritional aspects of food. the chemistry of food, what research tells you about what foods are nutritious,  the rational perspective on eating healthy, the appropriate priority of food in your life, the common sense approach to eating right, the "non-dieting" mentality, the freedom to eat without guilt, making eating a  healthy  habit, how to eat for living rather than living to eat etc.

Utilizing the 10 Principles of Intuitive Eating

  1. 1.Reject the Diet Mentality
  2. 2.Honor your hunger
  3. 3.Make peace with food
  4. 4.Challenge the food police
  5. 5.Feel our fullness
  6. 6.Discover the satisfaction factor
  7. 7.Cope with your emotions without using food
  8. 8.Respect your body
  9. 9.Exercise-feel the difference
  10. 10.Honor your health-gentle nutrition

Part 3: A Healthy Personal Exercise Program

The weekly sessions will assist you to improve your daily exercise program so that by the end of the twelve-week program you will be fully and entirely engaged in a healthy exercise program, which suits your physical needs. Topics to be covered are how to choose what is right for me, what stands in my way of exercising, what are my feelings and beliefs about exercise and exercising, what excuses do I give myself to prevent me from exercising the way my body needs me to etc….

Part 4: Personal Sharing and Personal Testimonials

The weekly sessions will also include a time for sharing of what has and is working for each of the participants so that in the sharing motivation and interest in pursuing news strategies of success with food, exercise and balanced living will be achieved.

Principles of the Tools for a Balanced Lifestyle Program

1. This is a life-style change program to modify your relationship with food, exercise, and body weight.

2. This program requires a great deal of accountability with a daily record sheet faxed in to the program facilitator by each group participant.

3. Your success in this program is not dependent on how much weight you lose but rather on how well you manage to continue to keep it off.

4. You will never be asked to compare your success with others in the program

5. You will be expected to follow a Intuitive Eating Model, which meets your needs.

6. You are expected to be engaged in a fully planned and developed exercise program by the end of your first 14 weeks in this program.

7. This is a guilt-free program, so let go of your old notions and ideas about how guilt motivates you to be successful to lose weight or exercise.

8. Enter this program because it will be good for you. Do this program only for yourself and do not do it to please or to gain approval from others.

9. Do tell others you are involved with this program so that they can assist you to stay on your new programs of relating to food, exercise and weight management.

10. Do not set too high or too unrealistic goals for yourself as you enter the program.

11. Maintain realistic and reality based expectations and standards for yourself as you progress through this program.

12. Keep the focus only on yourself while working on and in this program of personal recovery.  Let go of the need to fix or take care of your fellow participants in the program.

13. Keep an open mind to the suggestions offered in this program. Try something before you convince yourself it will never work for you.

14. Let go of your critical, judgmental and controlling attitudes as you enter this program so that you are able to hear the messages of hope, encouragement and support which it offers.

You will find that the time you spend on balancing your lifestyle will be the most productive investment you have ever made in your life.

Best of Luck as you begin your journey into a new Lifestyle, which is healthy and balanced.

Jim Messina, Ph.D. Life Strategist

Daily Report Form

Click here to download a Word Document of the Daily Report Form

  Name: ____________Week of ______ to________

 

Breakfast

Lunch

Dinner

Thursday

Weight: ______

 

Exercise: ______

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

Trigger(s)

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

Trigger(s)

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

Trigger(s)

 

Friday

Weight: ______

 

Exercise: ______

 

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

Trigger(s)

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

Trigger(s)

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

Trigger(s)

 

Saturday

Weight: ______

 

Exercise: ______

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

 

Trigger(s)

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

 

Trigger(s)

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

 

Trigger(s)

 

Sunday

Weight: ______

 

Exercise: ______

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

Trigger(s)

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

Trigger(s)

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

Trigger(s)

 

Monday

Weight: ______

 

Exercise: ______

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

Trigger(s)

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

Trigger(s)

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

Trigger(s)

 

Tuesday

Weight: ______

 

Exercise: ______

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

 

Trigger(s)

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

 

Trigger(s)

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

 

Trigger(s)

 

Wednesday

Weight: ______

 

Exercise: ______

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

 

Trigger(s)

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

 

Trigger(s)

 

I was hungry  yes  no

I stopped when full yes  no

What I ate:

 

 

Trigger(s)

 

Fax: 813.631.1119    Email: jjmess@tampabay.rr.com

Major concerns or issues, which are currently bothering me, which I need to address in this program:

 

 

Coping.org is a Public Service of James J. Messina, Ph.D. & Constance M. Messina, Ph.D.,  Email: jjmess@tampabay.rr.com  ©1999-2007 James J. Messina, Ph.D. & Constance Messina, Ph.D.  Note: Original materials on this site may be reproduced for your personal, educational, or noncommercial use as long as you credit the authors and website.