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Lesson Plan One - Setting Goals
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Click
here to view the Web cast for Week 1
Handouts:
- Healthy Lifestyle
Prescription Pad Contract
- Walking Tips
- Are You at Risk?
- BMI Chart
- Walking Programs
Additional Items Needed: None
Class: (Print
Version) 
- Scale Back Alabama is a health awareness program that offers a fun way to learn healthy lifestyle habits and hopefully lose weight while participating.
- Each person will set three goals. (Refer to the “Setting Goals” section). Each goal needs to be measurable. For example, you would not just say “I will eat more vegetables,” you would say “I will eat 2 vegetables 5 days a week.” Another measurable goal would be to walk 15 minutes on Monday, Wednesday and Friday … much better than promising to walk “more” each week. Participants should set realistic goals that they can reach and make small changes that will last.
- Food changes should be approached as a lifestyle pattern. The Plate Planner handout was provided at the initial weigh-in. Participants should compare their current eating patterns to the handout to identify needed changes. You might also encourage them to keep a list of the foods they eat to see where they need to improve. A good web site that participants can use to record their diet is MyPyramid.gov. You might also encourage participants to track their physical activity.
Setting Goals:
Health Lifestyle Prescription Pad Contract
(Handout 1)
A. One food-related goal will be set. This is the participant’s choice; however, suggestions are:
- Eat a non-starchy vegetable every day
- Cut back on sweets to one time a week
- Eat fruit instead of snacks from a vending machine
- Drink milk that is 1 percent or skim daily
- Limit fried foods to only one time a week or month
B. The second goal is a behavioral goal. Participants will identify reasons why they eat if they are not hungry. Reasons can include boredom, stress, loneliness, sadness, happiness, because it sounds good, etc. Wanting to eat may be triggered by where we are or how quickly we eat. Factors such as eating in the car, in front of the TV, the frequency of going out to eat, and eating in a hurry all contribute to eating when we are not hungry or overeating. Examples of behavioral goals are to:
- Eat at the same table, away from the TV.
- Put the fork down between bites.
- Chew food more.
- Eat nothing after a certain time at night (4 hours before bedtime).
- Stop purchasing food at the gas station when filling up the car.
C. The third goal focuses on physical activity. A popular goal involves walking; however, depending on the physical condition, a less strenuous goal may be needed. (Handout 2 and Handout 5) Examples of physical activity goals are:
- Do leg lift exercises while sitting in a chair for 10 minutes daily.
- Do floor exercises 15 minutes three times a week.
- Walk 30 minutes, at lunch, for four days a week with a co-worker.
- Exercise at the gym five days a week for one hour.
At the end of the first class, each person will have three goals, along with specific strategies to use during the first week. The Healthy Lifestyle prescription Pad Contract can be used to select the goals.
Participants should be encouraged and congratulated for joining the program. This is a good step to a healthier life. Extra weight can cause health problems. Refer to Are you At Risk?
(Handout 3) and the BMI Chart (Handout 4).
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