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Lose and WinSession 4: Healthy Habits

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Healthy habits

Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.

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Objectives

Identify common triggers or cues that lead to unhealthy behaviors

Review strategies for healthier habits

Discuss ways to make home and work healthy environments

Encourage adoption of healthy habits


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Questions

Are you aware of triggers or cues that cause you to make unhealthy food choices?

What are some examples?

Have you developed healthy habits to help you manage your weight?

What has been challenging?

What helps you succeed?


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Some common triggers

Do you always grab candy at your co-worker’s desk because it’s there?

Do you eat popcorn every time you go to the movies because it smells so good?

Do you plop down on the sofa as soon as you get home because that’s what you always do?

Do you eat because the food smells good even if you’re not hungry?

Do you turn on the television when you first walk in the door out of habit?

It’s important to recognize the triggers and habits that keep you from making healthy choices


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Tips for healthy behaviors

Think before you eat “Am I really hungry?”

“Do I really need that dessert or second helping?”

“Do I even want it?”

Keep a journal Record everything that you eat

and log your activity

Are less likely to eat something if you know you have to record it?

Look for patterns - are you more likely to overeat certain foods or in certain situations?

Track your activity to help stay motivated


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Tips for healthy behaviors

Plan ahead What will you do if faced with challenging

situations?

Have a plan in place so you’ll be less tempted to eat that extra serving or skip your workout

Anticipate feelings Think about how you will feel if you miss your

workout

Think about how good you will feel after you have exercised

How proud will you be if you say no to that piece of cake or extra serving?


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The hunger scale

Aim for the middle range of 4 to 6 — not too hungry, not too full

Eat when you feel hungry, but well before you are so hungry you’ll eat anything in sight

Stop eating well before you are so full that you feel sick

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Use the hunger scale to keep you from overeating

Extremely hungry Extremely full

One of the best ways to control your hunger is to eat small, frequent meals throughout the day


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Create a healthy environment

•Make sure your home and work environments are healthy

Place fruits, vegetable and other healthy foods in plain sight

Store less healthy food items out of sight

Keep exercise shoes and equipment in sight

Subscribe to a healthy monthly magazine

Keep healthy snacks available at your desk or nearby

Keep a pair of walking shoes at your desk

Track your activity on a calendar that you see every day


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Adopt new healthy habits

Take a portion out of a package instead of eating from the container

Choose a designated eating place away from distractions

Skip second helpings

Bring your own healthy snack next time you visit the movies

Put on your workout clothes when you first get up or first get home from work, then head out for a walk


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Healthy habits

What triggers you to overeat or choose less healthy foods? How can you change this behavior?

What habits prevent you from exercising or moving more? How can you change this behavior?

What can you do to create a healthy environment at home? At work?

What healthy habits can you adopt to help you succeed?


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Final thought

Did you know? Studies show that people who keep a food journal are more likely to lose weight and keep that weight off

Visit health and wellness on myuhc.com®, for24-hour online resources and tools that helpmake it easier to live a healthy life and toaccess an online health coach program forweight loss.

Source: American Journal of Preventive Medicine

Consult with your physician before starting any exercise/diet program

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