This link has been bookmarked by 10 people . It was first bookmarked on 09 Aug 2008, by Mary Weaver.
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02 Jul 14
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07 Aug 13
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07 Apr 12
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Useful goals should be (1) specific; (2) attainable (doable); and (3) forgiving (less than perfect). "Exercise more" is a great goal, but it's not specific. "Walk 5 miles every day" is specific and measurable, but is it doable if you're just starting out? "Walk 30 minutes every day" is more attainable, but what happens if you're held up at work one day and there's a thunderstorm during your walking time another day? "Walk 30 minutes, 5 days each week" is specific, doable, and forgiving. In short, a great goal!
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14 Apr 11
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Successful weight management is a long-term challenge.
Weight can affect a person's self-esteem. Excess weight is highly visible and evokes some powerful reactions, however unfairly, from other people and from the people who carry the excess weight. The amount of weight loss needed to improve your health may be much less than you wish to lose, when you consider how you evaluate your weight
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Research has shown that your health can be greatly improved by a loss of 5–10 percent of your starting weight. That doesn't mean you have to stop there, but it does mean that an initial goal of losing 5–10 percent of your starting weight is both realistic and valuable.
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Successful weight managers are those who select two or three goals at a time that are manageable.
Useful goals should be (1) specific; (2) attainable (doable); and (3) forgiving (less than perfect). "Exercise more" is a great goal, but it's not specific. "Walk 5 miles every day" is specific and measurable, but is it doable if you're just starting out? "Walk 30 minutes every day" is more attainable, but what happens if you're held up at work one day and there's a thunderstorm during your walking time another day? "Walk 30 minutes, 5 days each week" is specific, doable, and forgiving. In short, a great goal!
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05 Mar 09
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Most people trying to lose weight focus on just that one goal: weight loss. However, the most productive areas to focus on are the dietary and exercise changes that will lead to that long-term weight change. Successful weight managers are those who select two or three goals at a time that they are willing to take on, that meet the following criteria of useful goals:
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Effective goals are 1) specific; 2) attainable; and 3) forgiving (less than perfect)
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Shaping is a behavioral technique in which you select a series of short-term goals that get closer and closer to the ultimate goal (e. g., an initial reduction of fat intake from 40% of calories to 35% of calories, and later to 30%).
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two important behavioral principles: 1) consecutive goals that move you ahead in small steps are the best way to reach a distant point; and 2) consecutive rewards keep the overall effort invigorated.
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Stimulus (cue) control involves learning what social or environmental cues seem to encourage undesired eating, and then changing those cues.
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In general, visible and accessible food items are often cues for unplanned eating.
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It takes 15 or more minutes for your brain to get the message you've been fed.
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Slowing the rate of eating
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Eating lots of vegetables
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use smaller plates
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Changing your eating schedule, or setting one
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28 Oct 08
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09 Aug 08
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