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Experts in
health behavior change tell us
that in order to succeed when
making a change we must take the
time to prepare our mindset,
know the facts regarding the
time it will take us to reach
our goal, plan the steps we will
take to achieve it in small,
realistic increments, develop
simple measures of self-evaluation
to determine progress along the
way, motivate continued effort,
promote self-reliance, and
eventually reach a state of
maintenance of healthy new
habits. In essence, a habit that
changes too fast, too soon and
too drastically without much
thought, is very difficult to
sustain over time since our
tendency in daily life is toward
routine and repetition.
One of the most widely used
models of behavioral change, the
Transtheoretical Model1 will
provide the basis for the
approach we will use here. This
model has been applied
successfully to a wide variety
of problem behaviors such as
smoking cessation, exercise,
dieting, weight control, stress
management, and other health
issues requiring habit changes
and compliance. The model
integrates key concepts from
other behavioral theories, and
it takes into consideration the
readiness of the individual to
change and the possibility of
regression. It is a model of
intentional change in that it
focuses on the decision making
of the individual and its
ability to modify a problem
behavior or acquire a positive
one, ultimately relying on self-reports
based on simple, unambiguous
measurements.
For our purpose, we will be
utilizing concepts from this
model and taking steps
throughout the year that reflect
its approach. Each issue of your
LATINA Style Magazine throughout
2007 will include a section on
how to make changes toward
healthy eating and exercise
habits. Each section will build
upon the previous ones to deepen
and refine your skills to
understand, manage and effect
behavior change.
In this issue, we will focus on
healthy snacks, and portion
control of “what” you already
eat on a regular basis.
Taking the first steps to a
lasting change!
Here, we will focus on diet and
exercise, but you can apply
these principles to almost any
change. As with any change, you
will need to learn, plan, and
incorporate new principles to
your daily routines to be
effective, but you also need to
practice them.
Let’s get to it. Get a pen and a
notebook, preferably your
journal. Practice writing down
your thoughts before going to
sleep every night. Putting your
thoughts and ideas in writing
helps to solidify your
commitment and gives you a road
map you can consult and update
in addition to serving as a
history of your progress.
What do I want to accomplish?
Write down what it is that you
would like to accomplish in
brief, specific terms. For
example, I want to lose 20lbs
and start exercising 3 times a
week.
 When do I want to start?
Write down when you intend to
take action. If you wrote down
in the next year, or in the next
six months, you need to become
more informed about the behavior
you want to change by reading
about it, talking to others who
have made a similar change,
enrolling in classes related to
your goal, or try this approach
if you are demoralized with your
previous efforts. It may help
your intentions move forward by
going through this exercise and
doing what you can until you are
ready for a more serious
commitment. You will be able to
start on your goal at any point
during these series since the
resources will be at your
fingertips in each issue.
If you wrote down next month,
and have been thinking, reading,
learning, researching, and
planning for this change you are
probably ready to take action.
What do I need to do?
Answer the question, what do I
need to do to lose weight and
become more active? Write down
your thoughts. In most cases,
you will need to modify what,
when, and how much you eat, as
well as start exercising, or
perhaps exercise more
consistently. These changes in
turn will mean that you will
have to make time for yourself,
you will have to pay attention
to your needs, and you will
become aware of your feelings.
Write down the pros and cons of
changing. Be specific, include
such items as how you will feel
if you make this change as well
as how will others react to your
improvement or be affected by it.
This exercise will help you
identify barriers to change so
that you can prepare to address
them along the way. In some
cases, this exercise will move
you into action.
Let us take a look at the steps
you need to take to prepare.
Preparing for Change
Prepare your food environment.
Get rid of all of the
undesirable foods in your
kitchen, office, car, purse,
etc., especially fatty and sweet
snacks. Buy healthy replacements
in individually wrapped serving
sizes, or choose raw fruits and
vegetables to help you cope with
the change and place them in
strategic locations so that they
are available when you need them.
Here are some ideas for you to
draw from. The calories are
listed as a reference for those
of you who are savvy at counting
calories, although this is not
our focus at this point. We will
use the calories later in the
year to assist us determine how
much to eat according to our
activity level.
Continue>>
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