Advice on Lifestyle Change

Changing the way we eat, move and live is a big task and can be overwhelming.  Its therefore important to have a plan to achieve your goal. If you truly want to change your lifestyle then you need effective plans in place. The following 8 core skills and examples are what you should be working through as a family to help create long lasting changes.

1. Stimulus Control/ Environmental Cues

• Not eating in front of the TV.
• Limit the amount of sugary & savoury foods in the house.
• Limit the amount of TV/Computer use in the house.

2. Monitoring

• Encourage self-monitoring- clothes fitting differently, increased fitness etc.
• Attitude, effort and time keeping etc could be monitored.

3. Behaviour Shaping

• Walking to and from school. 
• Take the stairs instead of elevators and lifts.
• Try new vegetables or foods at meal times or a different piece of fruit at snack time.

4. Alternative Responses

• Try different activities to TV watching (board games, playing out or fitness videos).

5. Goal Setting

• All families members should set their goals and have a chart somewhere in the house.  Celebrate when goals are achieved and support when they have not.
• Goals need to be realistic and attainable.
• Discuss goals at the end of the day etc.

6. Planning

• Have a plan for each day in the week.
• What are you buying or taking to school for lunch?
• Do you have your kit ready? 
• Is your water bottle filled and ready for their sessions?
• What are you going to spend your pocket money on?
• Agree to one hour of TV per day and plan it as a family.

7. Problem Solving

• What will stop you being so active?  Be ready for problems
• E.g. you play basketball with after school?
• If you wake up late for school and don’t manage to eat breakfast what can you do?

8. Time Management

• Make a weekly plan of your fitness and TV sessions.
• Be on time for all physical activity sessions.
• Have set meal times for the family.