One Step at a Time
5 steps
Change is a process, not an event. This is a five step process designed to start where you are work through the process to habits for a healthier lifestyle. You may already have some steps in place. Some steps will be harder than others. Remember, you have to crawl before you walk and walk before you run. You will likely revert backwards at times, out of necessity or out of habit or because you need to to survive at the time. That's okay. When you are ready, work back through the steps. They are always there and will not fail you.
Step 1- Medical Assessment
Start with a medical assessment with a licensed healthcare provider with training and experience in medical weight management. It should include your current and past medical records, blood work, body composition analysis, and shared decision making including all of your options and the potential risks, benefits, and alternatives of each. It should include a follow up and monitoring plan of your body's response to treatment and a plan for making adjustments over time. Longitudinal care and care that is comprehensive, holistic, and in the context of the rest of your care can make a large difference in your long term outcomes and safety.
Step 2: Begin a Treatment
If your treatment plan includes a prescription medication for weight management, the focus initially is to start the medication at the prescribed dose safely while monitoring for any side effects or the need to adjust any other medications. Avoid a "dieter's mentality" of looking at how much weight is lost over what period of time or counting calories or beginning an exercise program. While there is nothing wrong with doing any of those things if that feels right for you and you have consulted your healthcare provider for any restrictions or safety precautions, the current paradigm for weight management is away from prescriptive programs and plans. This is important because many people may feel it is not the "right time" to begin medical weight management if they feel they are not going to be on a specifically new diet or exercise program, and so they may miss out on medical treatment. Wherever you are with eating styles or movement, medical treatment is a valid consideration with the guidance of your provider.
Step 3: Find an Eating Style
While we know that body weight is certainly not determined by just "calories in, calories out", we do want to include food in the conversation of health and weight management. There are many different eating patterns and styles to reach better health, and it is important to have options. Things to consider when finding a style that works for your are things like when to eat. The important thing is to try to make a plan that is reasonable, and then be prepared, see how it goes, adapt as needed. Things often change! Try to avoid "diet hopping". There are many messages out there and they may do more harm than good! Many times, they focus on differences. Keep it simple! Try to eat whole, unprocessed foods in a pretty consistent pattern. Remember, our food environment is full of ultra processed foods and added sugars. So, simply avoiding those and getting back to basics may be a big step!
Step 4: Physical Activity & Exercise
Physical activity and exercise play a huge part in health and wellness, but physical and mental. On a weight management journey, some people may feel very confident in their exercise while others may feel there are many barriers between where they are now and a physically active lifestyle. The good news is, even very, very small changes in activity and exercise go a long way and they have the power to change momentum and direction of one's health. So, wherever you are on the movement journey, try to focus on what you can do right now, and start there.
Step 5: Routines & Resiliency
Physical activity and exercise play a huge part in health and wellness, but physical and mental. On a weight management journey, some people may feel very confident in their exercise while others may feel there are many barriers between where they are now and a physically active lifestyle. The good news is, even very, very small changes in activity and exercise go a long way and they have the power to change momentum and direction of one's health. So, wherever you are on the movement journey, try to focus on what you can do right now, and start there.