Lifestyle Education Series Behavior Modification Solving Problems:. Plateaus & Problems in Weight Management . February 2011. Objectives. Identify & define what a “problem” and “plateau” is. Identify how to break down behaviors that are causing weight loss plateaus or problems.
Plateaus & Problems in
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.
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.
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.
Success is learned through trial and error.
Evaluating how well your answer to the problem is working is an important part of problem solving.
(Defining the Problem, Continued)
(Putting Your Decision into Practice, Continued)
(Reviewing How Successful Your Answer to the Problem Is, Continued)
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!
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.
H- hassled, harried, and unhappy?
A- analyze emotions,
attitudes, and environments
B- break down barriers
and brainstorm solutions
I- involve others and
identify a plan
T- trail and error, try again
S- small steps build success