The Power of You

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The Power of You

• Becoming An Expert
• Barry Simon MD
• Psychiatric Consultant,
• Leadership Centre for Diabetes, Mount Sinai
• Program Director of Mindful Living

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My Experience

• 1989 eat this, do this
• 1991 - The Winning Weigh a formula for
  success
• 1995 - How do people really lose weight and
  keep it off ?
• 1997 Break the Weight Loss Barrier
• 1995-2003- The Power of the Group

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What have I realized ?
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The Power of You
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The Power of You

• To get unstuck
• To rekindle hope
• To share and support
• To realize that the power lies within you

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What evidence supports the journey I have
witnessed?
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Studies of the Winning Weigh

• National Weight Control Registry 1994 lost 30
  pounds for at least a year.
• Multiple studies on successful weight management
  interviews and assessment tools
• Thin For Life by Anne Fletcher MS RD

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Impact of Weight Loss ( National Weight Registry)

• Improved quality of life
• Improved mood
• Improved confidence
• Improved energy and physical mobility
• Improved physical health
• fewer than 2 reported a worsening in any of
  those areas

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BABY STEPS..

• Baby steps is about making a compassionate
  commitment in this moment to your life .

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BABY STEPS

• Principle 1- Realize that you will spend time
  on your butt even after taking a few steps
• Slipping up is part of learning
• A little pain can be a little learning
• No magic bullet

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BABY STEPS

• Principle 2- Cheer yourself for each step you
  take.

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Coaching Yourself to Success

• Self coaching
• Becoming Grouchy if your needs or feelings arent
  being met
• Shed the victim attitude

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The Victim Approach

• I have diabetes
• I am being bad
• It is so hopeless
• I feel so deprived
• Whywhywhy me?

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Coaching Yourself

• I can do it
• I am not going there
• Let me see, what can I have that Id really enjoy
  ?
• Ive had my twenty seven points today, Ill have
  a tea, take a bath and tomorrow is another day

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When You Slip Up

• Coaching statements
• I made a mistake,
• I was wrong,
• Take an action step in that moment
• Whats really bothering me right now?

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BABY STEP.

• Principle 3 Get Support

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Create a Winning Team

• Focus on a supportive environment
• Toxic people trigger slip ups- AVOID
• If a professional gives you a suggestion- ask
  yourself if it fits into your lifestyle. If not,
  tell them
• If you have a new suggestion, doesnt work, tell
  your professional support team

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BABY STEP

• Principle 4- Focus on what you want

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Record Keeping

• Record Keepers are Record Breakers
• Are you writing down your eating plan? Are you
  recording your blood sugars?

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The Power of Setting Goals

• Written Goals
• Daily Review of the Goals
• Present tense, first person goals only
• I am eating six to ten servings of vegetable and
  fruit per day

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BABY STEP

• Principle 5- Focus on whats in it for you

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The Power of Focusing on the Benefits

• Make a list of benefits from achieving your
  goals
• Personal
• Specific
• A Day Review

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BABY STEP

• Principle 6- Setbacks can be rest stations

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Asking Powerful Questions

• How can I bring one of these suggestions into my
  life today?
• What is one substitution I can make?
• What has worked in the past that may really
  helped me out today?

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BABY STEP

• Principle 7- Setbacks can be opportunities for
  fine tuning solutions

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Learning From Setbacks

• What triggered my relapse or setback?
• What baby step can I take to solving it?

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BABY STEP

• Principle 8- Find a way to celebrate and be
  comforted other than with food

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BABY STEP

• Principle 9- Focus on what youre doing right

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We all forget what we are doing right

• Put it in writing.
• Make a list.
• Keep a record of your positive actions..
• Tell supportive people.

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BABY STEP

• Principle 10- Dont wait until the perfect
  moment to take your first steps. Youll never do
  anything