Overcoming the Obstacles to Weight Loss

Thinking Shifts and Behavioral Strategies

Greg Hottinger, MPH, RD Michael Scholtz, MA

Who We Are

Michael Scholtz MA, Exercise Physiologist Duke Diet & Fitness Center from 1991 to 2001

Faculty member and executive coach with Wellcoaches.

Lead fitness expert for The Biggest Loser Club; has contributed to other websites including Men’s Health Personal Trainer, The Abs Diet Online, and Best Life.

Co-author of Coach Yourself Thin (2012)

Greg Hottinger, MPH, RD, Nutritionist • Duke Diet & Fitness Center from 1998 to 2001

• Faculty member with Wellcoaches.

• Lead nutrition expert for The Biggest Loser Club; has contributed to other websites including French Women Don’t Get Fat, and The Flat-Belly Diet.

• Author of The Best Natural Foods on the Market Today (2004) and co-author of co-author of Coach Yourself Thin (2012)

What Stops People from Losing Weight?

“Triggering events” Unhealthy thought patterns

Seven Undermining Obstacles • Weight Fixation • All-or-Nothing Thinking • Feelings of Unworthiness • Resisting Responsibility • The Willpower Myth • Tuning Out • Selective Accountability

Overview

© 2012 NOVO Wellness www.novowellness.com

Answer “Yes” or “No” to the following questions: 1. I weigh myself more than once a day. 2. I do not feel I am succeeding unless the number on the scale

drops, even if I have experienced other noticeable improvements (such as increased energy, reduced anxiety, improved endurance, or better sleep and digestion).

3. I get upset if I weigh myself on a different scale—at my doctor’s office, at the gym—and it shows that I’m heavier than on my scale at home.

Weight Fixation Quiz

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Overcoming • Alter the frequency of weighing • Journal your Non-Scale Victories • Create a wellness vision

Weight Fixation

© 2012 NOVO Wellness www.novowellness.com

Answer “Yes” or “No” to the following questions: 1. I constantly “start over” with my diet and exercise plan. 2. I typically want to speed up the weight-loss process, and I’m

proud when I eat less or exercise more than my plan suggests. 3. I expect to suffer and feel deprived in order to reach my weight-

loss goal.

All-Or-Nothing Thinking Quiz

Reprinted with permission from Coach Yourself Thin (Rodale, 2012)

Overcoming • 80/20 Approach • REAL Permission • Forgiveness

All-Or-Nothing Thinking

© 2012 NOVO Wellness www.novowellness.com

Answer “Yes” or “No” to the following questions: 1. My plans to exercise or eat a healthy meal often get interrupted

by more important plans. 2. I take care of family members and friends to the point that I don’t

have much time for myself. 3. I feel guilty when I do something for myself.

Feelings of Unworthiness Quiz

Reprinted with permission from Coach Yourself Thin (Rodale, 2012)

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Overcoming • Build your confidence and self-esteem • Live in the moment versus focusing on “dream

weight” • Raise your consciousness of negative self-talk

and work to make it more positive

Feelings of Unworthiness

© 2012 NOVO Wellness www.novowellness.com

Answer “Yes” or “No” to the following questions:

1. I believe that some people can eat whatever they want and not

exercise and still be healthy. 2. I can’t lose weight no matter how hard I try. 3. I find myself waiting for the “right time” to begin eating healthy

and exercising.

Resisting Responsibility Quiz

Reprinted with permission from Coach Yourself Thin (Rodale, 2012)

Overcoming • Making peace with your past • Taking responsibility for your choices • Reclaiming autonomy

Resisting Responsibility

© 2012 NOVO Wellness www.novowellness.com

Answer “Yes” or “No” to the following questions:

1. I am good at following rules. If someone will just tell me exactly

what I need to do to lose weight, I know that I can do it. 2. Losing weight is very important to me, so I have to wake up each

day ready to do whatever it takes. 3. I feel stupid or inadequate when I fall off of a popular diet

because it should be easy to follow when the rules are spelled out so clearly.

The Willpower Myth Quiz

Reprinted with permission from Coach Yourself Thin (Rodale, 2012)

Overcoming • Getting clear on your reasons for change • Understanding that motivation waxes and

wanes • Nurturing motivation

The Willpower Myth

© 2012 NOVO Wellness www.novowellness.com

Answer “Yes” or “No” to the following questions: 1. I expect exercise to be painful, and I know I need to push through

it. 2. I rarely feel hungry. 3. I often eat until I’m stuffed.

Tuning Out Quiz

Reprinted with permission from Coach Yourself Thin (Rodale, 2012)

Overcoming • Awareness building exercises • Meditation, breathing exercises • Learning to experience emotions

Tuning Out

© 2012 NOVO Wellness www.novowellness.com

Answer “Yes” or “No” to the following questions: 1. When I set a goal, I don’t like to change it — even when a change

in circumstances has made it unrealistic to accomplish. 2. I am good at tracking my progress when I am doing well. 3. If I am not diligently following my diet and exercise plan or the

number on the scale isn’t dropping, I make up excuses to cancel appointments with my personal trainer, nutritionist, walking partner, or anyone else who might be supporting me.

Selective Accountability Quiz

Reprinted with permission from Coach Yourself Thin (Rodale, 2012)

Overcoming • Cultivate and nurture a supportive environment • Practice using your food, exercise and emotional

journal • Stay accountable to others without feeling like

you must compare yourself to them, impress them or not let them down

Selective Accountability

© 2012 NOVO Wellness www.novowellness.com

Overcoming the Obstacles to Weight Loss

Thinking Shifts and Behavioral Strategies

Greg Hottinger, MPH, RD Michael Scholtz, MA