PART 3 – KEY CONCEPTS OF “ARE YOU EATING ENOUGH TO LOSE WEIGHT?”
In this section, you’ll learn the key concepts taught in “Are You Eating Enough to Lose Weight?.”
This program helps participants in three primary ways:
First, participants will learn how to fill their plate to lose weight by eating more natural, fiber-rich foods.
Second, participants will learn the ten tools used by people who’ve successfully lost weight and kept it off.
Third, participants will find out if they’re actually ready to lose weight, and if not, how to get ready.
Hopefully, these points give you a sense that this is not just another diet. This is an effective program based on sound nutrition that can help people learn how to lose weight by making simple lifestyle choices when they’re ready.
So, how can people fill their plate and still lose weight?
Remember, losing weight is really just simple math. Eat less calories than you use, and you’ll lose weight.
But eating less calories doesn’t have to mean eating less food. In fact, the name of this program is “Are You Eating Enough To Lose Weight?” That may seem like an unusual question since most people think they should eat less to lose weight. But the truth is there’s a better way, a more healthful way – where people get to eat more, feel satisfied and still lose weight.
And the great news is that there are thousands of foods that will help people do just that. We’re talking about natural, fiber-rich foods like fruits, vegetables, beans, and whole grains. It’s not that other foods can’t be eaten, but if your participants want to enjoy a full plate and still lose weight, they’ll want to fill up their plate with more of these fiber-rich, low-calorie foods.
Basically, The Full Plate Diet can be summarized as:
- Eat more natural, fiber-rich foods
- Drink more water
- Stop eating when you’re no longer hungry
It might surprise you to learn that most American adults are only eating about 10 grams of fiber each day, but in The Full Plate Diet we recommend that participants gradually increase that number to 40 grams per day. Did you catch that? Gr-a-du-a-lly increase to 40 grams.
Here are three easy ways to reach this goal:
- Eat more Full Plate Superfoods. I’ve already mentioned that we’re focusing on fiber-rich foods, but not all fiber-rich foods will help people lose weight because they’re still calorie dense like whole wheat bread, granola, and fiber bars. To be a Full Plate Superfood, it must also contain 60% or more of water. These will be natural foods like apples, berries, broccoli, carrots, and cooked beans, brown rice and oatmeal. The reason these foods are perfect for weight loss is that water and fiber have NO calories so Full Plate Superfoods are naturally lower in calories. Plus the water and fiber help you feel satisfied for hours – so you don’t feel hungry or deprived.
- Power-Up foods you’re already eating. You do this by adding Full Plate Superfoods to them. For example, here’s a bowl of cooked oatmeal that has 4 grams of fiber. Now see what happens when we power it up by adding sliced apple and an ounce of slivered almonds. It jumps to 12 grams of fiber - three times as much. And another way to Power-Up food is to replace low- or no-fiber ingredients with natural, fiber-rich options. Here’s a baked potato with butter and sour cream. It has 4 grams of fiber (if you eat the skin), otherwise it only has about 2 grams. When we replace the butter and sour cream, which have no fiber, with a cup of chili beans and a bit of salsa… the fiber soars to 17 grams - more than four times as much! Eating Full Plate Superfoods and Powering-Up foods is the foundation of our program. It’s an easy way to introduce people to fiber-rich foods, but ultimately to lose weight, we still need to reduce our total calories. We want to do this in a way that doesn’t totally deprive us of our favorite foods or leave us feeling hungry. We can do that when we use the 75/25 principle to makeover our meals.
- Use the 75/25 principle to makeover meals. Think of your plate divided into quarters, we want to fill three of those with Full Plate Superfoods. The other quarter is for anything else. Watch what happens to a typical pizza meal. Here we have three slices of cheese pizza, two breadsticks, and marinara sauce. This meal has 8 grams of fiber and 1,260 calories. That’s right, 1,260 calories. But when we apply the 75/25 principle to our plate, we now have one piece of cheese pizza, a salad with fat-free dressing, a cup of minestrone soup and a cup of fruit salad. This meal has 14 grams of fiber and only 590 calories. So you can see as the Full Plate Superfoods went up, the calories came down---by more than half. So without having to ask participants to give up their favorite foods or eat teeny, tiny portions, they can still lose weight. Now let’s talk about the Ten Tools to help people lose weight and keep it off.
The Ten Tools
These tools are important because without them we know that most people who lose weight will eventually gain it all back. Why is this? Well, when many people try to lose weight, they often pick up a good weight-loss book like, The Full Plate Diet.
And good information is a good place to start. That’s why Get the Facts is tool #1 in The Full Plate Diet toolbox. But good information isn’t usually enough to keep the weight off. Something more is needed. Let me illustrate what I mean.
I’m going to try to balance this book on the tip of one finger. Like this…
TRY TO BALANCE BOOK ON ONE FINGER
Almost impossible. Now, I’m going to try using two fingers. Sorta’ like this…
TRY TO BALANCE BOOK ON TWO FINGERS
Still, not easy. Now, I’m going to use all ten fingers.
BALANCE BOOK ON ALL TEN FINGERS
Look at the support holding this book. This is much easier to balance even as it moves around, and it’s that way with weight loss, too. The more weight-loss tools a person uses, the more support they’ll have in sticking with their program.
So what are these 10 Tools? We’ve already mentioned number 1.
- Get the Facts: Gather reliable information about weight loss.
- Get Inspired: What’s motivating the person to lose weight?
- Be a Role Model: Who do they want to inspire by losing weight?
- Tap into Resources: There are a lot of great resources, both public and personal, that people can utilize to help them lose weight.
- Compare Your Actions to Your Values: Do their actions support what’s most important to them? Where does losing weight fit with their values?
- Make a Commitment: Making a commitment will change the way they think about losing weight. It’s a good idea not to make it until they’re ready, willing, and able.
- Makeover Your Negatives: Replace negative thoughts with more helpful ones.
- Drum Up Support: Ask for and use the help of others to lose weight.
- Create Safe Havens: How can the home and workplace be changed to foster weight loss?
- Give Yourself Rewards: Taking steps to lose weight is a huge accomplishment and deserves to be rewarded.
These ten tools work, and people who are successful at losing weight and keeping it off use them whether they know it or not.
The powerful thing about this program is that we’ve woven all ten of these tools into the participants’ learning experience so if they choose to use them, they can be successful, too. And that leads us to the Stages of Change.
The Stages of Change
Successful weight loss is a journey that takes time and involves progress through five stages. As strange as it may sound, people usually try to lose weight before they’re actually ready. But that’s like going on a trip without deciding where you’re going, how you’re going to get there and what you’ll need to take.
Skipping stages almost always leads to failure, but following the course mapped out by the five stages leads to success. So here they are:
Stage 1: Not Ready to Lose Weight Maybe they’re not sure they even have a weight problem. Or they’ve given up because past efforts to slim down have failed.
Stage 2: Thinking About Losing Weight They can see there would be benefits to slimming down, but they’re primarily focused on the challenges. They’re not sure they can do it.
Stage 3: Preparing to Lose Weight They’re committed to losing weight in the next month. They may have even taken some small steps to start slimming down.
Stage 4: Losing Weight This is the action stage. The participant has been losing weight within the past 6 months but haven’t reached their weight loss goal yet.
Stage 5: Keeping the Weight Off They’ve maintained their ideal weight for more than six months.
All of these stages are a valid part of the change process, so when someone in your group finds that they’re not ready to lose weight, they don’t have to feel guilty. Instead, they can embrace the stage they’re in and learn what they need to from it so they’ll be ready to move to the next stage.
Most people that go through this program are in Stages 2 or 3: they’re either thinking about losing weight or preparing to loose weight. So don’t be discouraged if not everyone loses weight right away. These are still vital stages you can help them move through.
Research shows that when someone rushes through or skips the necessary work of preparation, the action stage of losing weight will be short-lived anyway.
To help participants move through the stages, we’ve created a section at the end of each session called Moving Forward that gives them two steps to choose from, as well as a create-their-own opportunity.
For the first four sessions, Step A is one that can easily be done by someone in any of the stages, whereas Step B is more appropriate for someone in stages 3 and 4: preparing or losing weight. Why should you know this? Because, you’ll be working with people who might need coaching on which step to take. Unless they’re ready to take action, you’ll probably want suggest they take Step A.
The Ten Tools also tie in with the five stages. The first four tools are great for people in the thinking and preparation stages, while tools five through ten are for someone in the action stage.
One other point, since many participants are not going to be in the Losing Weight stage, we’ve created this program so there will be:
- No weigh-ins or reporting weight loss
- No counting calories
- No tracking exercise or water intake
- No requirements & no guilt
Please remember that the journey towards weight loss is not a non-stop flight, but more like a walking journey of two steps forward and one step back. So when participants have a setback, encourage them to take it as an opportunity and learn from it. This will prepare them to go even further.
Well, we’ve covered a lot in this section. I hope I’ve supported my initial comment that this isn’t just another diet. With this program, you’ll help people discover the tools and information they need to make positive changes that can last a lifetime.