Replace your large, modern dinner plates with grandmother’s small. Then you’ll easily lose weight.

How much we eat for dinner depends on what kind of dinner plates we use in daily, according to a study conducted at Calgary University in Canada.

The Canadian researchers equipped obese diabetic patients with dinner plates, where portion sizes were drawn on the plate (as shown below).

Instead of weighing foods and counting calories, the patients should make sure that the portions they ate were not greater than the drawings on the plate.

The simple program worked well: After six months, patients who used the special plate (65 pieces) lost 2.1 kg on average.

The control group (65 pcs.) However, only got verbal advice from nutrition experts, went down an average of only 0.1 kg. Furthermore, managed nearly 17 percent of the plate group to go down at least five percent of their body weight, while only 4.6 percent of the participants in the control group achieved the same weight reduction.

This study was recently published in the American medical journal Archives of Internal Medicine. The journal is published by the American Medical Association.

To lose five percent of body weight (five kilograms if you weigh 100 kilograms) has many proven positive health effects, which lower cholesterol and lower risk of heart disease.

It seems that plates with drawings of the portion sizes are a good idea, where a quarter of the plate should consist of meat, poultry or fish, a quarter of the potato, pasta or rice, and the rest of the vegetables.

Many will find it easier to follow the plate model when portion sizes are fully drawn on the plate.

Dinner is a problem area for many who want to lose weight.

Many men and many women are very fond of dinner, and strive to limit the intake.
Take a look in the closet to the grandmother, and then you will probably see that both breakfast plate and dinner plates are of smaller size than those we use today.

To eat dinner from a smaller plate gives you several advantages.

You will eat less because you can easily see what a suitable portion is. A smaller portion looks bigger on a small plate, and visuals actually have much to say how happy you are.

How should the portions allocated?

There are several serving plates on the market. The Canadian researchers used the plates that are marketed under the name The Diet Plate in his study.

You can find the dinner plates in different versions for men and women (pictured above), and there are also children’s models. Servings of meat, fish or chicken (protein) shall constitute one quarter, ie 60 to 90 g for women, and 125 to 150 g for men.

Starchy carbohydrates (rice, potatoes, pasta, peas, corn, turnips, beans, noodles, bread and lentils) should also be one quarter, and corresponds to 90 to 125 g for women and 180 to 225 g for men.

One half will be other vegetables (raw or cooked). Rice – or pasta ring (outer circle) is used to indicate the quantity of mixed dishes such as beef stroganoff, stew, spaghetti Bolognese, fried rice, etc.

The Diet Plate is the only clinically proven portion control system in the world. The plate counts the calories so you don’t have to!

Losing weight has never been so simple, no special foods, no weighing or measuring, just serve it on The Diet Plate

Coach Ransy
www.coachransy.com

If you are overweight, you are more likely to develop certain health problems. You may be able to improve your health by losing as little as 10 to 20 pounds.

What are the risks to my health from being overweight?

Weighing too much may increase your risk for developing many health problems. If you are overweight or obese, you may be at risk for:

• type 2 diabetes
• coronary heart disease and stroke
• metabolic syndrome
• certain types of cancer
• sleep apnea
• osteoarthritis
• gallbladder disease
• fatty liver disease
• pregnancy complications

You may be able to lower your health risks by losing weight, doing regular physical activity, and eating healthfully.

Body Mass

Body mass index (BMI) is a tool that is often used to determine whether a person’s health is at risk due to his or her weight. BMI is a ratio of your weight to your height. A BMI of 18.5 to 24.9 is considered healthy; a BMI of 25 to 29.9 is considered overweight; and a BMI of 30 or more is considered obese.

Waist Circumference

Another way to determine if your weight is placing your health at risk is to measure your waist. Waist measurement does not determine if you are overweight, but it does indicate if you have excess fat in your abdomen. This is important because extra fat around your waist may increase health risks even more than fat elsewhere on your body.

Women with a waist measurement of more than 35 inches and men with a waist measurement of more than 40 inches may have an increased risk for obesity-related diseases.

Type 2 Diabetes. What is it?

Type 2 diabetes is a disease in which blood sugar levels are above normal. High blood sugar is a major cause of coronary heart disease, kidney disease, stroke, amputation, and blindness. In 2002, diabetes was the sixth leading cause of death in the United States.

Type 2 diabetes is the most common type of diabetes in the United States. This form of diabetes is most often associated with old age, obesity, family history of diabetes, previous history of gestational diabetes, and physical inactivity. The disease is more common among certain ethnic populations.

How is it linked to overweight?

More than 85 percent of people with type 2 diabetes are overweight. It is not known exactly why people who are overweight are more likely to develop this disease. It may be that being overweight causes cells to change, making them resistant to the hormone insulin. Insulin carries sugar from blood to the cells, where it is used for energy. When a person is insulin resistant, blood sugar cannot be taken up by the cells, resulting in high blood sugar. In addition, the cells that produce insulin must work extra hard to try to keep blood sugar normal. This may cause these cells to gradually fail.

What can weight loss do?

You may lower your risk for developing type 2 diabetes by losing weight and increasing the amount of physical activity you do. If you have type 2 diabetes, losing weight and becoming more physically active can help you control your blood sugar levels and prevent or delay complications. Losing weight and exercising more may also allow you to reduce the amount of diabetes medication you take. The Diabetes Prevention Program, a large clinical study sponsored by the National Institutes of Health, found that losing just 5 to 7 percent of your body weight and doing moderate-intensity exercise for 30 minutes a day, 5 days a week, may prevent or delay the onset of type 2 diabetes. For more information about the Diabetes Prevention Program, visit www.diabetes.niddk.nih.gov

Coronary Heart Disease and Stroke. What are they?

Coronary heart disease means that the heart and circulation (blood flow) are not functioning normally. Often, the arteries have become hardened and narrowed. If you have coronary heart disease, you may suffer from a heart attack, congestive heart failure, sudden cardiac death, angina (chest pain), or abnormal heart rhythm. In a heart attack, the flow of blood and oxygen to the heart is disrupted, damaging portions of the heart muscle. During a stroke, blood and oxygen do not flow normally to the brain, possibly causing paralysis or death. Coronary heart disease is the leading cause of death in the United States, and stroke is the third leading cause.

How are they linked to overweight?

People who are overweight are more likely to develop high blood pressure, high levels of triglycerides (blood fats) and LDL cholesterol (a fat-like substance often called “bad cholesterol”), and low levels of HDL cholesterol (“good cholesterol”). These are all risk factors for heart disease and stroke. In addition, excess body fat—especially abdominal fat—may produce substances that cause inflammation. Inflammation in blood vessels and throughout the body may raise heart disease risk.

What can weight loss do?

Losing 5 to 10 percent of your weight can lower your chances for developing coronary heart disease or having a stroke. If you weigh 200 pounds, this means losing as little as 10 pounds. Weight loss may improve blood pressure, triglyceride, and cholesterol levels; improve heart function and blood flow; and decrease inflammation throughout the body.

Metabolic Syndrome. What is it?

The metabolic syndrome is a group of obesity-related risk factors for coronary heart disease and diabetes. A person has the metabolic syndrome if he or she has three or more of the following risk factors:

• A large waistline. For men, this means a waist measurement of 40 inches or more. For women, it means a waist measurement of 35 inches or more.
• High triglycerides or taking medication to treat high triglycerides. A triglyceride level of 150 mg/dL or higher is considered high.
• Low levels of HDL (“good”) cholesterol or taking medications to treat low HDL. For men, low HDL cholesterol is below 40 mg/dL. For women, it is below 50 mg/dL.
• High blood pressure or taking medications to treat high blood pressure. High blood pressure is 130 mm Hg or higher for systolic blood pressure (the top number) or 85 mm Hg or higher for diastolic blood pressure (the bottom number).
• High fasting blood glucose (sugar) or taking medications to treat high blood sugar. This means a fasting blood sugar of 100 mg/dL or higher.

A person with metabolic syndrome has approximately twice the risk for coronary heart disease and five times the risk for type 2 diabetes. It is estimated that 27 percent of American adults have the metabolic syndrome.

How is it linked to overweight?

The metabolic syndrome is strongly linked to obesity, especially abdominal obesity. Other risk factors are physical inactivity, insulin resistance, genetics, and old age.

Obesity is a risk factor for the metabolic syndrome because it raises blood pressure and triglycerides, lowers good cholesterol, and contributes to insulin resistance. Excess fat around the abdomen carries even higher risks.

What can weight loss do?

It may be possible to prevent the metabolic syndrome with weight management and physical activity. For patients who already have the syndrome, losing weight and being physically active may help prevent or delay the development of diabetes, coronary heart disease, or other complications.

Individuals who are overweight or obese and who have the metabolic syndrome should aim to lose 10 percent of their body weight and do at least 30 minutes of moderate-intensity physical activity every day. Quitting smoking, eating healthfully, and taking prescription medications for conditions such as high blood pressure or low HDL cholesterol may also be recommended. You can learn more about the metabolic syndrome from the National Heart, Lung, and Blood Institute at www.nhlbi.nih.gov.

Cancer.  What is it?

Cancer occurs when cells in one part of the body, such as the colon, grow abnormally or out of control. The cancerous cells sometimes spread to other parts of the body, such as the liver. Cancer is the second leading cause of death in the United States.

How is it linked to overweight?

Being overweight may increase the risk of developing several types of cancer, including cancers of the colon, esophagus, and kidney. Overweight is also linked with uterine and postmenopausal breast cancer in women. Gaining weight during adult life increases the risk for several of these cancers, even if the weight gain does not result in overweight or obesity.

It is not known exactly how being overweight increases cancer risk. It may be that fat cells release hormones that affect cell growth, leading to cancer. Also, eating or physical activity habits that may lead to being overweight may also contribute to cancer risk.

What can weight loss do?

Avoiding weight gain may prevent a rise in cancer risk. Healthy eating and physical activity habits may lower cancer risk. Weight loss may also lower your risk, although studies have been inconclusive.

Sleep Apnea. What is it?

Sleep apnea is a condition in which a person stops breathing for short periods during the night. A person who has sleep apnea may suffer from daytime sleepiness, difficulty concentrating, and even heart failure.

How is it linked to overweight?

The risk for sleep apnea is higher for people who are overweight. A person who is overweight may have more fat stored around his or her neck. This may make the airway smaller. A smaller airway can make breathing difficult, loud (snoring), or stop altogether. In addition, fat stored in the neck and throughout the body may produce substances that cause inflammation. Inflammation in the neck is a risk factor for sleep apnea.

What can weight loss do?

Weight loss usually improves sleep apnea. Weight loss may help to decrease neck size and lessen inflammation.

Osteoarthritis. What is it?

Osteoarthritis is a common joint disorder that causes the joint bone and cartilage (tissue that protects joints) to wear away. Osteoarthritis most often affects the joints of the knees, hips, and lower back.

How is it linked to overweight?

Extra weight may place extra pressure on joints and cartilage, causing them to wear away. In addition, people with more body fat may have higher blood levels of substances that cause inflammation. Inflammation at the joints may raise the risk for osteoarthritis.

What can weight loss do?

Weight loss of at least 5 percent of your body weight may decrease stress on your knees, hips, and lower back, and lessen inflammation in your body. If you have osteoarthritis, losing weight may help improve your symptoms.

Gallbladder disease. What is it?

Gallbladder disease includes gallstones and inflammation or infection of the gallbladder. Gallstones are clusters of solid material that form in the gallbladder. They are made mostly of cholesterol and can cause abdominal pain, especially after consuming fatty foods. The pain may be sharp or dull.

How is it linked to overweight?

People who are overweight have a higher risk for developing gallbladder disease. They may produce more cholesterol (a fat-like substance found in the body), a risk factor for gallstones. Also, people who are overweight may have an enlarged gallbladder, which may not work properly.

What can weight loss do?

Fast weight loss (more than 3 pounds per week) or large weight loss can actually increase your chance of developing gallstones. Modest, slow weight loss of about 1/2 to 2 pounds a week is less likely to cause gallstones. Achieving a healthy weight may lower your risk for developing gallstones.

Fatty Liver Disease. What is it?

Fatty liver disease occurs when fat builds up in the liver cells and causes injury and inflammation in the liver. It can sometimes lead to severe liver damage, cirrhosis (build-up of scar tissue that blocks proper blood flow in the liver), or even liver failure. Fatty liver disease is like alcoholic liver damage, but it is not caused by alcohol and can occur in people who drink little or no alcohol. You can learn more about fatty liver disease, also known as nonalcoholic steatohepatitis (NASH), from the National Digestive Diseases Information Clearinghouse www.digestive.niddk.nih.gov. The NASH Clinical Research Network, sponsored by the National Institute of Diabetes and Digestive and Kidney Diseases, conducts clinical studies about prevention and treatment. For more information on the NASH Clinical Research Network, visit www.jhucct.com.

How is it linked to overweight?

People who have diabetes or “pre-diabetes” (when blood sugar levels are higher than normal but not yet in the diabetic range) are more likely to have fatty liver disease than people without these conditions. People who are overweight are more likely to develop diabetes (see the “Type 2 Diabetes” section above). It is not known why some people who are overweight or diabetic get fatty liver disease and others do not.

What can weight loss do?

Losing weight and being physically active can help you control your blood sugar levels. It can also reduce the build-up of fat in your liver and prevent further injury. People with fatty liver disease should avoid drinking alcohol.

Pregnancy Complications  What are they?

Overweight and obesity raise the risk of pregnancy complications for both mother and baby. Pregnant women who are overweight or obese may have an increased risk for:

• Gestational diabetes (high blood sugar during pregnancy).
• Pre-eclampsia (high blood pressure during pregnancy that can cause severe problems for both mother and baby if left untreated).
• Cesarean delivery or complications with cesarean delivery.

Babies of overweight or obese mothers have an increased risk of neural tube defects (defects of the brain and spinal cord), stillbirth, prematurity, and being large for gestational age.

How are they linked to overweight?

Pregnant women who are overweight are more likely to develop insulin resistance, high blood sugar, and high blood pressure. (Insulin resistance is when cells do not respond properly to the hormone insulin, which carries blood sugar to cells for energy. It may result in high levels of blood sugar.) Overweight also increases the risks associated with surgery and anesthesia, and severe obesity increases operative time and blood loss.

Some studies have shown that gaining excess weight during pregnancy—even without becoming obese—may increase risks. It is important to consult with your obstetrician or other health care provider about how much weight to gain during pregnancy.

What can weight loss do?

Women who are overweight or obese and who would like to become pregnant should speak with their health care provider about losing weight before becoming pregnant. Pre-pregnancy weight loss significantly reduces pregnancy complications. Pregnant women who are overweight or obese should speak with their health care provider about limiting gestational weight gain and being physically active during pregnancy.

Losing excess weight after delivery may help women reduce their health risks. If a woman developed gestational diabetes, losing weight will lower her risk of developing diabetes later in life.

How can I lower my health risks?

To lose weight and keep it off over time, try to make long-term changes in your eating and physical activity habits.

• Choose healthy foods, such as vegetables, fruits, whole grains, and low-fat meat and dairy products more often.
• Eat just enough food to satisfy you. Aim for at least 30 minutes of moderate-intensity physical activity, such as walking, on most or all days of the week.

If you are overweight, losing as little as 5 percent of your body weight may lower your risk for several diseases, including coronary heart disease and type 2 diabetes. If you weigh 200 pounds, this means losing 10 pounds. Slow and steady weight loss of 1/2 to 2 pounds per week, and not more than 3 pounds per week, is the safest way to lose weight.

To lose weight, or to maintain weight loss, you will likely need to do more than 30 minutes of moderate physical activity daily.

CoachRansy

You can find more information by visiting the websites below.

National Diabetes Information Clearinghouse
www.diabetes.niddk.nih.gov

National Heart, Lung, and Blood Institute
www.nhlbi.nih.gov

National Institute of Neurological Disorders and Stroke
www.ninds.nih.gov

National Cancer Institute
www.cancer.gov

Weight-control Information Network
www.win.niddk.nih.gov

Learn strategies for change.

Did you find your stage of change? If so, take a look at these stages again, this time with an eye on strategies you can use to get past your roadblocks and move on to the next stage.

The Contemplation Stage (“It has crossed my mind.”)

It can be hard to make the leap from thinking about change to taking action. It might be helpful to ask yourself about the pros (benefits) and cons (drawbacks) of changing your habits. It can be easier to move ahead when your pros outweigh your cons. Look at the lists below. Check off statements that you believe are true for you.

Physical Activity…

Pros Improves my health. Reduces my risk for serious health problems. Makes me feel better about myself. Makes me stronger. Is fun. Gives me some time alone. Lets me spend time with others. Gives me more energy. Helps me relax. Helps me maintain a healthy weight. Makes me a role model for others. _____________________ _____________________ _____________________

Cons Takes too much time. Is boring. Makes me tired. Is too difficult. Costs too much money. Makes me self-conscious. Makes me nervous about my health. Is something I am not good at. Is something I do not know how to do. Is hard to do by myself. Is for people younger and fitter than me. _____________________ _____________________ _____________________

Healthy Food Choices…

Pros Help me feel energetic. Improve my health. Lower my risk for health problems. Help me lose weight. Help me maintain a healthy weight. Make me feel proud of myself. Are fun to explore. Set an example for friends and family. Taste delicious. _____________________ _____________________ _____________________

Cons Are too expensive. Do not taste good. Mean giving up foods I love. Make me stand out in my family or workplace. Are confusing to make. Are difficult to shop for. Are not usually available to me. Take too much self-control. Are not important. _____________________ _____________________ _____________________

If your pros outweigh your cons, you might be ready to move on to the preparation stage. During this stage, you closely explore your barriers and think of ways to overcome them.

However, it is okay if you have more cons than pros. Remember that it is best to move at your own pace. Begin thinking of ways to get past your drawbacks. Your solutions do not need to be perfect, but you need to believe that there are ways to overcome your barriers, no matter how difficult they may seem.

Think about how the benefits of physical activity or healthy eating might relate to your personal life. For example, suppose your blood pressure is a bit high and you have a parent, sister, or brother who has heart disease. This means you are at risk of developing heart disease too. You may find that it is easier to work out and eat healthy knowing that it may help you live a life free of heart disease. In this way your efforts may mean more to you.

You can learn more about the positive outcomes of changing your eating and activity habits from your health care provider. You may find that knowing more about the benefits of physical activity and healthy eating may help you begin to take action.

The Preparation Stage (“I have made up my mind.”)

If you are in the preparation stage, you are about to take action. This does not mean taking big steps. Rather, it means creating your plan for action and beginning to make small changes.

To get started, look at the list of pros and cons above. Which pros or cons were true for you? How can you move past your drawbacks and emphasize the benefits?

Also, consider these common ways to prepare yourself:

• Make time.
• Ask friends and family for support.
• Develop a plan.
• Set small goals and rewards.

When you start making changes, track your progress through a physical activity log or healthy eating journal. This can help you identify your strengths, spot areas where you can improve, and stay on course. You need to record not only what you did, but how you felt while doing it—your feelings can play a role in our habits.

The chart below lists barriers and solutions common to many people as they begin changing their habits. Think about these things as you make your plan. You can keep using these tips when you actually do spring into action.

Barrier	Solution
“I don’t have time!”	Make your new healthy habit a priority. Whenever you can, fit in physical activity. Try taking the stairs or getting off the bus a stop early. Set aside one grocery shopping day a week, and make healthy meals that you can freeze and eat later when you do not have a lot of time to cook.
“It costs too much.”	Start a walking group! Walk around the mall during off-peak hours, find a school track, or go to a local park. Eat healthfully on a budget by buying in bulk and opting for frozen or canned fruits and vegetables. See the WIN publications listed at the end of this fact sheet for more ideas.
“I can’t make this change alone.”	Recruit others to be active with you. That will help you stay interested and be safe. Also, consider signing up for a fun exercise class, like salsa dancing. Get your family or coworkers on the healthy eating bandwagon. Plan healthy meals together with your family, or start a healthy pot-luck once a week at work.
“I don’t like physical activity.”	Forget the old notion that being physically active means playing football or lifting weights in a gym. You can be active in many ways, including dancing, walking, ice skating, gardening, or taking fun fitness classes. The list goes on and on! Explore options you never thought about, and stick with what you enjoy.
“I don’t like healthy foods.”	Rather than suddenly switching to new foods, find out how you can make your favorite foods in a healthy way. For example, you can trim fat from meats, use applesauce when you bake, and reduce the amount of butter, sugar, and salt you cook with. For more information, see the Additional Resources section of this fact sheet.
“I don’t know enough about it.”	Talk to your doctor, a fitness professional, or a registered dietitian to learn more. You do not have to be an expert to change your habits. A few tips and ideas can do wonders!
“I’m not motivated.”	Think about your biggest reasons for being healthy. For example, do you want to be there for your family, be able to do the things you love without feeling tired or out of breath, or reduce your health risks? Think about these things when you want to quit. Also, try mixing things up to stay interested.

The Action Stage (“I am going for it.”)

To stick with your habits, it is helpful to assess how you are doing, overcome your setbacks, and reward yourself for your hard work and commitment.

You are making real changes to your lifestyle, which is fantastic. To stick with your habits, it is helpful to assess how you are doing, overcome your setbacks, and reward yourself for your hard work and commitment.

Track your progress.

1. Review your plan and keep an activity journal or food diary to track your progress. Writing down your progress can be one of your most important tools for staying on a healthy path. It serves as a good reminder, helps to keep you focused, and will help you catch slip-ups. Keeping a journal is a great way to measure how close you are to reaching your goals.

Overcome your barriers.

1. Problem-solve to “outsmart” your barriers. In addition to those discussed above, WIN’s publications Tips to Help You Get Active and Just Enough for You: About Food Portions offer tips for overcoming barriers. Remember to ask a friend or family member for help when you need it and always try to plan ahead. For example, if you know that you will not have time to be physically active after work, go walking with a coworker at lunch or start your day with an exercise video. If you tend to snack mindlessly while the television is on, prepare a cup of hot tea to sip instead.

Reward yourself!

1. Set rewards to stay motivated. Ideas include new workout gear, a hot bath, a new hobby, or a new book. While you should be proud of your progress, keep in mind that a high-calorie treat or a day off from your exercise routine are not the best rewards. If negative thoughts creep in, remind yourself how much good you are doing for your health by eating healthier and getting more physical activity.

The Maintenance Stage (“I am in the groove.”)

Now that healthy eating or physical activity has become a part of your routine, you need to keep things interesting, avoid slip-ups, and find ways to cope with what life throws at you.

Add variety and stay motivated.

1. Mix up your routine with new activities, physical activity buddies, foods, recipes, and rewards.

How do I deal with unexpected setbacks?

1. Plan ahead to avoid setbacks. For example, find other ways to be active in case of bad weather, injury, or other unusual situations. Think of ways to eat healthfully when traveling or dining out, like packing healthy snacks while on the road, or sharing an entrée with a friend in a restaurant. If you do have a setback, do not give up! Setbacks happen to everyone. Regroup and focus on meeting your goal as soon as you can.

Challenge yourself!

1. Revisit your goals and think of ways to expand them. For example, if you are comfortable walking 5 days a week, consider adding strength training twice a week. If you have successfully limited your saturated fat intake, try cutting back on added sugars too.

Make your future a healthy one. Remember that eating healthfully and being physically active are lifelong behaviors, not one-time events. Always keep an eye on your efforts and make adjustments to deal with the planned and unplanned changes in your life.

CoachRansy

Most Americans have tried to eat healthier or be more physically active at some point in their lives. Why, then, do many of us eat high-fat and high-calorie foods and have such a hard time fitting in exercise? You may be wondering: is it even possible to change your habits?

The answer is yes! Change is always possible, and a person is never too out-of-shape, overweight, or old to make healthy changes.

This fact sheet offers strategies to help you improve your eating and physical activity habits. Whether you feel like change is a world away or just around the corner, the information here can help you get started.

One Step at a Time

Old habits die hard. If you want to change your habits, you may find it helpful to make realistic and gradual changes one step at a time and at your own pace. It is important to think about what motivates you, what trips you up, and what you enjoy when it comes to eating and activity habits. There is no such thing as a “one-size-fits-all” approach.

The first step in developing your personal plan for change is to figure out where you stand. Many people who are interested in becoming more active or eating healthier foods fall into one of four “stages” of change. Read on to identify the stage that applies to you now.

Find your Stage of Change.

“It has crossed my mind.”
The Contemplation stage of change is the time when people are thinking about change and trying to become more motivated to get started.

You might be in this stage if:

• You have been considering change but you are not ready to start.
• You believe that your health, energy level, or overall well-being will improve if you develop new habits.
• You need to find some extra help to get going.
• You are not sure how you will overcome the roadblocks that stand in the way of success.

“I have made up my mind.”
Preparation is the stage of change when people become planners and figure out specific ideas that will work for them.

You might be in this stage if:

• You have decided that you are going to change and you are ready to take action.
• You have set some specific goals that you would like to meet.
• You have thought about ways that can help you reach your goals.
• You are getting ready to put your plan into action and get started soon.

“I am going for it.”
In the Action stage, people are acting on their plan and making the changes they set out to achieve.

You might be in this stage if:

• You have been making eating or physical activity changes in the last 6 months or so.
• You are adjusting to how it feels to eat differently or be more active.
• You have been “trouble-shooting” to overcome things that have gotten in the way of your success.
• You are thinking about more ways you can keep up, or add to, the changes you have already made.

“I am in the groove.”
The maintenance stage is when you have become used to your change and have kept it up for more than 6 months.

You might be in the maintenance stage if:

• Your change has become a habit. This means you are being physically active on most days of the week or making healthful food choices regularly.
• You have found creative ways to keep going and stick with your routine.
• You have had slip-ups and setbacks but have been able to get past these snags.
• Your healthy habits are a positive example for your friends, family, coworkers, or others.

Learn strategies for change.

Did you find your stage of change? If so, take a look at these stages again, this time with an eye on strategies you can use to get past your roadblocks and move on to the next stage.

(In Part 2) I will go deeper in each stage.

Coach Ransy