1.

Begin By Identifying  Your Specific Problem Areas

Use the Personal Assessment to identify your  unique patterns and habits that contribute to weight gain or  difficulty losing weight. Problem areas can include too much food,  too much fat or alcohol, and/or too little physical activity. Take  an inventory of all the areas that may be contributing to excess  weight.
 

2.

Select One or Two  Problem Areas to Change Now. Save The Rest For  Later.

Sample Problems:
I regularly eat pastries, ice cream and other  high fat desserts.
I am physically active less than 3 hours a  week.

Have patience. Behavior change for weight  loss and long term weight management is most successful when it is  strategically planned and reasonably paced. This means: take it one  step at a time.

Do not try to make 10 changes the first  week you decide to lose weight. You will become overwhelmed. Select  two changes at the most at any given time. Once you are confident  that you have a good start with one change, select another.  Gradually build your skills and develop strategies. Don't spread  your time, attention or resources too thin. Keep your efforts  focused, but stay committed for the long haul.
 

3.

Set Goals, and Keep Them  Action-Oriented

Action Goals:
I will reduce the amount of high fat sweets I  eat.
I will begin a regular exercise routine.

Action-oriented goal setting is a strong  predictor of successful outcome. This type of goal helps you see  what you need to do. It gives you direction during challenging  moments. Remember, an action goal describes a change of behavior,  not a change in your weight.
 

4.

Develop A Plan To Reach  Your Goals

Action Plans:
I will eat fruit for dessert, instead of ice  cream, 5 days a week.
I will walk home from work at least 4  evenings this week.

A goal is the desired outcome; a behavior  change accomplished. But you will also need action plans to reach  your goal. Action plans are the "how-to" part of behavior change.  Day-to-day strategies, alternative choices and new activities are  all action plans. Each plan you make needs to be realistic given  your individual circumstances, and desirable for you. If they are  not, you will have conflict in trying to implement your  plans.

Even if your plans for change seem small,  they are worthwhile if they move you closer to your goal. Keep  building on small successes. One modest success is more valuable  than an over-ambitious plan that is never implemented
.

5.

Problem Solve Obstacles  That Might Get In Your Way

Problem Solving:
When I am offered a slice of cake I will say  "Thank You, but I'd like a slice only 1/2 that size. I'm pretty full  already."

If it is raining after work, I will ride  my exercise bike before dinner.

No one has a crystal ball to foresee the  future. Even the most well-deliberated goals and action plans can,  and will, run into obstacles. An unexpected illness, a rough week at  home or at the office, a new relationship, a surprise party, a  disappointing evaluation, etc. How we handle these situations  effects our long- term progress toward behavior change goals.

As you are getting started, mentally  consider all the situations (or people) that might cause difficulty  for you. Write these possible situations down on a piece of paper.  For each potential obstacle, imagine yourself in the situation.  Then, mentally see yourself handling the situation with a positive  outcome. Try it again. Imagine the obstacle arising several times,  each time with a little different positive solution.

Planning for obstacles in advance is a  very effective strategy to overcome them. Mental rehearsal helps  build confidence and fine-tune the plan in advance.
 

6.

Ready, Set, Now  Go

Eventually, you will complete the initial  planning for change and be ready to Make Change. In many ways, this  is the most difficult time. Old patterns can be comfortable and  easy. Breaking them can be emotionally tricky.

Try to keep an eye toward the future.  Know that change takes time. You may take a few steps backwards at  times. That is expected. Just don't give up on your goals. Keep  revising your plans, as needed. And, finally, give yourself a lot of  positive encouragement and acknowledgement for all the effort you  are putting into this.

It is all for you! And you are worth  it.
 

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"This web site is intended to help patients and their families learn MORE about their medical conditions and some of the options available to them. This information is not assumed to be comprehensive or provide answers to all questions related to the topic of diabetes. This is an informational only web site and is not intended to be used for the diagnosis or treatment of any specific individual. You must consult with your physician regarding your particular circumstances."