Week 19: Body Image & Self Image Past week review (no longer than 10 - 15 minutes).
Please think about the "All About Exercise" homework that you completed this past week. Let's talk about that…. Who hasn't been exercising regularly, but has just made plans to get into a regular exercise routine?
If no one volunteers, just call on someone. Ask them what their plans are regarding exercise. Try to get several people to respond. Then, ask:
Who completed the Exercise Contract? What did you write?
If anyone says they had problems giving answers, ask the group members to help them out with ideas and suggestions.
(If the responses you get from people on this are lackluster, this may be a good time to remind people of the importance of doing the homework and really making an effort to participate in all aspects of the program.)
Now, before we go on to the lesson, does anyone have any other insights or interesting experiences that they think would be valuable to share with the group? What about any questions?
Wait for any response/discussion. (Be sure not to let this run too long or get too far off topic.)
Then, play the lesson. (Next Slide ) After Audio Check-In: What did you think of the lesson you just heard? Anyone have any thoughts they'd like to share? Questions? "Ah Ha Moments"?
Give people a bit of time to flush out initial reactions before moving on to the next discussion point. If there are no responses, simply move forward. Discussion Point 1: Today's lesson talked about the idea of "losing weight from the inside out." Who would like to explain what they think this phrase means and why it's so important to your weight loss efforts?
We've talked about what "losing weight from the inside out" means in a general way. Now, think about what it means to you individually, in a personal way. Remember, attempting to solve your weight problem by trying to be stricter with yourself is not the answer. Having a plan to say "Yes" to yourself non-calorically is.
So, what have you done so far to start building a new, healthy, lean and trim lifestyle formula…and saying “Yes” to yourself in a whole new way?
Discussion Point 2: The title of today's lesson was "Body Image and Self Image." One of the things discussed was that there can be a disconnect between our body image and the reality of how we look. The lesson said that sometimes people don't realize how heavy they were until after they've lost weight or, after losing weight, some people don't really see the changes. Let's talk about this.
Anyone have this kind of experience?
Discussion Point 3: Imaging was another of the lesson topics. So, let's try some imaging together. First, we'll begin with the breathing technique – remember how to do it? Let’s practice….
If needed, here are the directions to read to the group:
Sit in a comfortable position keeping the spine straight and feet flat on the floor. Close your eyes. Close your right nostril with your right thumb and inhale through the left nostril. Inhale into the belly, not into the lungs. After inhaling, hold your breath for just a moment, then close your left nostril with the middle and ring finger of your right hand and then exhale through your right nostril emptying the belly. At the end of the exhale, pause for just a moment, and then inhale through the same nostril into the belly. After inhaling, hold your breath for a moment, then close your right nostril with your thumb. Exhale through your left nostril emptying the belly. Pause for just a moment, and then inhale through the same nostril into the belly. Continue – out, in, and switch – with a brief pause at the end of each inhale and exhale.
Have the group members practice the technique for a few minutes.
Discussion Point 8: OK, now let's practice imaging. Close your eyes. Image how you'll look when you reach your goal weight. See yourself as a trim and lean person. Now, think about some event that you'll be attending or some activity that you'll participate in for (insert whatever holiday is next on the calendar). Image how you will look, what you will wear, what will you do…how you will feel.
Pause for a few minutes to give everyone time to do the imaging exercise. When people start to open their eyes, you can ask:
Anyone have any thoughts or comments to share about this imaging exercise? What did you think about? How did it feel?
Again, if no volunteers, call on people and ask for specifics on what they imaged for the exercise.
Wrap-Up: The lesson said it all – and please take this to heart: Care enough about yourself to stick to the program, put yourself first sometimes, commit to yourself, and to your own well being…you deserve this!
We are already in our 19th week of the course and your body image and self image should be changing as your body changes. So, it may be time to take another look at goal weights. Take into consideration where you are now weight-wise. Do you need to
readjust it? Up or down? If you make a change, choose a number that ends in a “7.”
And, while we’re on the subject of goal weights…. If anyone here is getting close to meeting their goal weight right now there is a section in the Patient Portal called “Nearing Your Goal Weight?” that you will want to check out. It will give you valuable information and suggestions for what to do as you go through the remaining weeks of the course.
Everyone, please be sure to take the time to practice imaging during the week, and you'll also have homework to complete on "Body Image and Self Image." Remember what the lesson said and please take this to heart: Care enough about yourself to stick to the program, put yourself first sometimes, commit to yourself, and to you own well being…you deserve this! See you next week!
Track Your Progress: