c
Losing Weight
Successfully
ACHIEVE YOUR WEIGHT LOSS/HEALTH GOALS!
Dear Kaiser Permanente member,
Congratulations on taking this positive step towards managing your weight! This tool kit will guide
you in becoming aware and then altering habits that impact your weight. As you become more aware
of your current lifestyle, you will be prepared to work towards developing new long term habits.
These include:
• Self management, like keeping a food diary
• Lowering fat, sugar and excess calories
• Increasing physical activity
• Finding social support from family and friends
This tool kit has ten steps to help you succeed with your weight loss goal.
Some of the information included in this booklet are:
•
Ideas to get started Write down how motivated you are to lose weight, your reasons why you
want weight loss, what behaviors support your current weight and what roadblocks you might
encounter while making behavior changes. Do you have support from family and friends? Post
this sheet where you will see it every day as a reminder of your commitment to lose weight.
•
Help in overcoming weight loss barriers Adopting new habits can be difficult. This handout
covers common barriers to weight loss and strategies to help you overcome these barriers.
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How to become a detective You cannot change what you are not aware of. Consider yourself a
detective...figure out the who, what, where, when, and why of your weight management “case”.
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An action plan Set your weight loss goal and follows your action plan to help you succeed. If
you choose the free health telephone coaching for follow -up support, this action plan will help
you get started. Or look at these questions for ways to start making lifestyle changes on your
own.
•
The essential steps for successful weight loss.
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Are you ready to lose weight?
If you have tried to lose weight before, you know how hard it can be. It takes a lot of energy and
effort. Start by thinking about why you want to lose weight. It is also helpful to learn from past
weight loss experiences. Please take a moment and write down your answers to the following
questions.
Are you ready?
On a scale of 0-10, how motivated are you to lose weight? (Circle one)
Not motivated
0
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Very motivated
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What are your reasons for wanting to lose weight?
_________________________________________________________________________________
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Will these reasons keep you focused on achieving your goals?
_________________________________________________________________________________
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Have you ever been successful with losing weight? If so, what worked and why?
_________________________________________________________________________________
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What kinds of barriers have you encountered in the past with making changes to get weight loss?
What will be different this time?
_________________________________________________________________________________
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Do you have support from family and friends?
_________________________________________________________________________________
_________________________________________________________________________________
How confident are you that you can make changes in diet, exercise, and lifestyle?
Not confident
0
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Very confident
10
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Do these statements look familiar? When you are clear about why you want to lose weight and how
important it is to you, you can find it easier to turn excuses into solutions.
“I Have Lost Weight Before But I’ve Gained It All Back”
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Get specific- Write down what changed that made you gain weight back
Make changes that you are willing to stick with and start slowly.
Get support. To make and continue positive behavior changes, you may need help from those
around you.
Most successful weight losers report having “failed” at weight loss many times before. Yet
they learned from their past failures.
“I Don’t Have Time to Be Active”
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Activity is the key to weight loss and weight maintenance success.
Break up exercise into 10 minute sessions, three times per day.
Be more active during your day- take the stairs, park your car farther away, get off one bus
stop early.
Schedule activity in your calendar.
“I Don’t Like to Exercise”
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Do not call it exercise then- think of it as a way to take a break, manage stress, enjoy your
surroundings or play with your kids.
Find an activity that you really enjoy, try out different activities
Find a support partner to exercise with.
Focus on immediate benefits like improved sleep, stress management and improved mood.
“I Have to Give Up All My Favorite Foods”
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Yes, some food you may have to eat less of or not as often. Can you eat less of them? Can you
enjoy the taste but not the whole serving?
Choose lower-calorie versions of your favorite foods.
“I Don’t Have Time to Cook Meals”
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Prepare meals ahead of time and freeze to use throughout the week.
Take advantage of frozen vegetables, canned beans, and other shortcuts to get food on the
table fast.
Find new recipes you can make in less time. Practice one new recipe each week.
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Proceeding with the Essential steps for success:
1.
2.
After taking the readiness quiz, seriously consider if this is a good time for you to work on
weight loss. Are there too many barriers in the way of success? If you believe you are ready to
work on the necessary lifestyle changes, go to Step 2.
Start by keeping a food diary of what you eat.
Detective work is the cornerstone of successful weight management. Observing your daily behaviors
and writing them down puts you in charge of your weight management. Consider yourself a detective
and figure what, when, where and why you eat. A copy of a food diary can be found on
www.kphealthyme.com website, under resources. Please complete 3 days worth of food diaries prior to
your phone appointment with the registered dietitian.
3.
After looking at your food diary, decide how you will start. You cannot change everything all
at once. Choose an easy step to begin i.e.; if you skip meals, eat at least three times per day. Or
if you find you don’t eat enough vegetables, find ways to add them.
4.
Decide on how many calories to eat.
For women: 1200-1500 calories per day with activity
For men: 1500-1800 calories per day with activity
If you do not want to count calories, keep doing the food diary. Sample menus can be
found on www.kphealthyme.com under resources.
5.
Use the menus provided to plan more structure to your meals and then create some menu ideas
for yourself using your favorite foods.
6.
Look at activity, how often do you exercise? Activity/exercise can be many things. You will
lose weight and keep it off with more success if you are also looking at your activity level.
7.
Be realistic about your weight loss. Books and the media make it sound like it is easy to lose
weight. A pound equals 3500 calories. You will need to reduce your calorie intake and
increase your calories burned from exercise for each pound you want to lose. Changing the
way your body responds to exercise and improved eating habits takes several weeks so don't
expect immediate results. Stick with your plan.
8.
Look at your progress. What do you need help with? Are you still keeping a food diary? You
need support to keep going; on the next page are some ideas. Choose what will work
for you from these options or create your own options.
9.
You need support to keep going: on the next page are some ideas. Choose what will work best
for you from these options or create your own options.
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How to get support for weight loss:
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Healthy Connections Class: Based on successful strategies this 8 week class provides the
education, accountability, and support needed for weight loss and maintenance. Classes are
offered at Arapahoe,Aurora Centrepoint,Castle Rock, Briar gate, East, Hidden
Lake,Highlands Ranch, Lakewood, Pueblo and Westminster. Cost is free.
Before you sign up for Healthy Connections class view the following webinar.
Is Healthy connections right for you? Are you looking to lose weight? Have you struggled
with dieting in the past? Healthy connections is an evidence-based program that will help you
make behavioral changes to reach your goal weight and stay there! If you are interested in
learning more about Healthy Connections, please watch this webinar as your first step before
enrolling in the program or watching weight connections. (10 minutes)
Go to www.kpwebinar .org then click on the 24/7 webinars tab on the top right of the page
After watching both webinars call 303-614-1070 to enroll.
Other Options:
• www.weighandwin.com : This is a free program that pays you to achieve a healthy weight.
Receive daily support through email, text, and online resources. Check the weighandwin.com
website for a kiosk near you.
• Kaiser Permanente webinar : Weight loss: Weighing the Options. Go to
www.kpwebinars.org
• Weight Watchers: Join on your own to receive continuing support, also available as an
online option. Go to. www.weightwatchers.com for more information.
• Health Coaching : Dedicated wellness coaches can help you get started and support you in
making changes to improve your health. Your wellness coach can help you address behaviors
that undermine your best intentions and help you gain the confidence you need to successfully
achieve your goals. To find out more about wellness coaching call the Healthy Living
Helpline at 1-866-402-4320. Cost: Free
For Health Coaching, the first appointment is 40 minutes and follow up appointments are 1020 minutes.
• TOPS: Take Off Pounds Sensibly. Join on your own: www.tops.org Tops is a support
group that provides low cost weekly weight in as an accountability plus sensible advice to
support your weight goals.
• Health media balance : Like working at your own pace towards your goals? Complete this
online assessment and move forward with suggested changes.
Go to www.kp.org/healthylifestyles
• Optifast program, medically monitored meal replacement is available at Englewood and Rock
Creek medical offices. For more information call 303-788-1154.
• Weight loss surgery, for more information call 303-788-1154.
Other websites for information:
www.choosemyplate.gov
www.fitday.com
www.sparkpeople.com
www.myfitnesspal.com
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My Action Plan—I am ready to lose weight!
If you are planning on doing the healthier living telephone coaching, this sheet will help you get
started. The coaching will focus on helping you make lifestyle changes. The first appointment is 40
minutes and you will be asked many of these questions.
1. My Goal weight is: ______by ______(date)
2. Motivations: “I want to lose weight because…”
• ________________________________________________________
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________________________________________________________
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________________________________________________________
3. Preparation Activities: “I will prepare to lose weight by…” (Check all that apply):
❑Keeping a daily food log
❑Enrolling in an exercise class
❑Eating fewer meals out
❑Reducing my portion sizes
❑Monitoring my steps with a pedometer
❑Other ____________________________________________________
4. What steps will you take to achieve these goals?
• __________________________________________________________
• __________________________________________________________
• __________________________________________________________
5. How will you know when you have successfully made these changes?
• __________________________________________________________
• __________________________________________________________
• __________________________________________________________
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Healthy families
It can be difficult to know where to begin when changing family health habits. Let us help you get
started!
What are areas you feel are affecting your family’s health?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
What are barriers to change these areas?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
Goals are most successful when all family members participate and support one another.
Select one or two goals your family can work to achieve:
1. Aim for 5 to 9 servings of fruits and vegetables a day. Add a fruit or vegetable to every meal or
snack. Try a new fruit or vegetable every week.
2. Fuel up with breakfast every day. Choose whole grain cereals that are low in added sugars and
high in fiber. Try a fruit smoothie made with yogurt and fresh or frozen fruits.
3. Eat regular meals (at least 3 each day). Don’t skip meals. Prepare ½ your plate with fruits and
vegetables, ¼ with starches, and ¼ with protein foods.
4. Eat together as a family as often as possible- sit down at a table, turn off any distractions such as
TV and video games. Enjoy the conversation.
5. Limit screen time (TV, computers, and video games) to less than 2 hours a day. Move the TV out
of the bedroom
6. Aim for at least 1 hour of physical activity every day. Go for family walks/bike rides, join after
school/community programs of sports and activities,play outside (invent games, jump rope, build a
snow fort), and make a fun obstacle course or dance inside the house.
7. Drink nonfat milk, water or water flavored with fruit. Eliminate juice, chocolate milk, soda and
sports drinks.
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Healthy eating active living resources for parents
Making changes to be active and eat healthy is a family affair. Changing nutrition and physical
activity patterns is most successful when all members of the family work together to reach goals.
Here are some resources:
Family Connections FREE webinar series: Parenting strategies to promote healthy eating and
active living in your home. Listen and view the recorded sessions at kephealthyme.com or visit
kpwebinar.org. Two short recorded webinars are available:
• Family Connections Healthy Eating recorded Webinar (17 minutes)
• Family Connection Physical Activity recorded Webinar ( 11 minutes)
Healthy choice hotline: this is a free series of seven, 5-minute automated calls which connects
families to a personal family health coach. Members call 720-857-7907 (Denver) or 1-866-868-7116
(outside metro area). For more information or to listen to a sample, visit
www.healthychoicehotline.org
MEND a free healthy living program for 7-13 year olds and their families. The program is held at
YMCA’S around the metro area. For information: Call Michele Gilson to register 303-614-1072.
Individual appointment with follow-up, we are here to help your child and family thrive. Are you
concerned about your child’s/families eating and activity habits? Would you like guidance on what
steps to take to improve your child’s/ families health? Our wellness experts can help your
child/family develop an action plan to optimize health.
First time visits take 30 minutes and are available in office or by phone. In English or Spanish. Call
303-614-1070 to schedule. Regular co-pay apply to in office visits.
Other websites for information:
www.kp.org/amazingfooddetective, interactive game for kids 12 and under that provides an
entertaining method of educating children no food and exercise choices.
www.teenshealth.org get answers to many of your health questions.
www.choosemyplate.gov for individual lifestyle change information
Download or order a free “Healthy Eating Active Living” workbook that provides self
guided information to change unhealthy lifestyle behaviors. The wellness team will email
or call you regarding progress and questions. Available at www.kphealthyme.com
For more help or questions: Please contact the Kaiser Permanente's Pediatric Nutrition Services staff
at 303 614-1070 or visit www.kphealthyme.com
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