Week 1: Overcoming Barriers to Weight Loss

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Before beginning a weight loss program, it is important to identify some barriers that can prevent you from staying active and eating fewer calories. This will assist you in planning ahead about how you can overcome these barriers so that you can maintain a healthy weight and overall lifestyle.

Five Steps to Solving a Problem Include:

  1. Describe the problem in detail – Find the behavior chain and try to see the steps (links) in the chain.
  2. Brainstorm your options.
  3. Pick an option to try.
  4. Make a positive action plan.
  5. Try it and see how it goes.

Below is a table summarizing examples of problems and solutions:

Describe the Problem in Detail Brainstorm Your Options
I don’t have time for physical activity
  • Take charge of your time and make time for physical activity
  • Set realistic goals and be creative. E. g walking 3 days and participating in an aerobic sport with your family for an hour on one day
I don’t have time to prepare healthy meals
  • Share some of your responsibilities
  • Plan ahead and have specific meals for specific days
  • Double your recipe and freeze some for a later date
There is a lot of stress in my life at this time
  • Share some of your responsibilities
  • Be comfortable with saying “No” if something is not right for you
  • Set realistic goals and keep things in perspective
  • Take charge of your time and get organized
  • Think about those situations that are stressful and plan how to handle them
It’s not safe to walk in my neighborhood
  • Purchase exercise videos
  • Make time to be active indoors or find an indoor facility such as the mall
I don’t have a good support system
  • For the duration of the Challenge, we will send you text messages to help you stay on track if you requested this option
  • Ask family and friends to support you in your weight loss