Lesson 2

Maintenance

Developing the New You

THIS MONTH YOU’LL LEARN HOW TO…

þ Plan smart shopping trips

þ Exercise safely in hot weather

þ Use your imagination to develop the new you

SMART SHOPPING: WHAT YOU BUY IS WHAT YOU EAT

Here are some tips to help you get organized, shop efficiently, and select foods that meet your nutrition and calorie needs.

þ Do major shopping once a week. Reduce your exposure to tempting product promotions – limit your trips to the grocery store to once a week.

þ Make a list and use it. Plan your meals before you shop. Then, check the foods you have on hand and make a list of what you need.

þ Organize and use your list. Avoid impulse buying. List shopping needs by departments – produce, canned and boxed goods, dairy, etc. in the order that you shop. Buy perishable and frozen foods last.

þ Avoid shopping when tired, rushed or hungry. Under these circumstances, you view food less objectively and usually make poor choices.

HOT WEATHER WORKOUTS

Summertime sports and recreational activities, like swimming, bike riding, and walking or jogging on the beach can add fun and variety to your exercise program. But when exercising in the heat you should consider these special safety factors.

When you exercise, your body produces extra heat, which has to be removed. This heat is released as sweat evaporates from your skin and you cool down. When weather is hot and humid, sweat doesn’t evaporate as easily. So, under these conditions, your body’s cooling system doesn’t work as well. But, there are things you can do to help your body work at its best when it’s hot outside.

þ Wear light colored, loosely woven (no nylon or polyester), lightweight clothing so air can circulate and sweat can evaporate. Wear a hat to protect your neck and face and sunglasses to protect your eyes. And consider a sweatband to keep sweat out of your eyes.

þ Exercise during the coolest part of the day – morning and evening. Schedule a rest every 15 minutes. To prevent dehydration, drink plenty of water! Remember, thirst isn’t a good measure of dehydration. When you feel thirsty, you’re already partially dehydrated!

Finally, know the signs of heat exhaustion: goose bumps, headache, and dizziness, shortness of breath, nausea, vomiting, and loss of coordination. If you experience these symptoms, get to a shaded area immediately, cool off by drinking water, and get medical help.


Lesson 2

Maintenance

POSITIVE IMAGERY

People often use their imagination to their disadvantage. For example, they see themselves overeating at a picnic, unable to manage an interpersonal conflict, and gaining weight during maintenance. But, just like self talk, negative images can be changed to positive ones. And these mental images help you to mentally ‘rehearse’ how you want to behave in a situation. By creating positive mental images and systematically practicing them, the image often becomes a reality!

When creating positive mental images, use as many of your senses as possible. Specifically SEE what you’re wearing and the setting you are in. HEAR the noises surrounding you and note any TASTES or SMELLS that are present. And don’t forget TOUCH – like if you are holding a friend’s hand or gently touching their shoulder.

Positive mental images are good ‘lapse prevention’ tools. If you know your high risks situations, you can create positive mental images depicting you successfully managing that high risk situation.

ACTIVITY

Select a situation or event you believe is difficult for you to manage.

Situation (Example): “I keep imagining myself as unable to resist my good friend’s insistence that I have high calorie, high fat desserts.”

Your Situation:

Now create a mental picture of what you would like to happen. Identify specifically what you would say, the facial expressions and body gestures you would make, and what you are wearing. Once you’ve created this image, describe the image in the space provided below.

Your Ideal Image:

Now practice using this mental image. Each time you imagine yourself as being unable to behave in the way you desire, invoke this image. And when you have a moment to yourself – like at a coffee break – practice recreating this image. You’ll most likely find that by systematically rehearsing this image, it will come true!

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