LifeSteps® Weight Management

Each LifeSteps® participant develops a personalized eating and physical activity plan over the program’s 14 weeks, which incorporates small changes that add up to big changes for a lifetime!

How LifeSteps® Is Unique

  • Cognitive-Behavioral Program – The focus is on behavior change, not a diet.
  • High Retention Rate – Participants stick with the program because it increases their confidence and sets them up for success.
  • One Step At A Time – Learning and skill building is gradual. Concepts start with the basics and progress to more complex over 14 weeks. Participants are not overwhelmed with a lot of information at once.

2021 Class Schedule Coming Soon

Class dates TBD

Location

Healthpark
1006 Ford Ave.
Owensboro, KY 42301
270-688-4804

16 “Steps” Week-by-Week Overview

5 Key Components

  1. Nutrition
  2. Physical Activity
  3. Behavior Modification
  4. Small Group Support
  5. Personal Lifestyle Change

Each weekly session, or “Step,” introduces a new concept and key behavior for weight loss. Sessions are highly interactive and incorporate group discussion, role play, problem-solving and more. Each session provides a “road map” for content delivery, including the following:

  • Key behavior and concept review: Why They Help with Weight Loss
  • Self-assessment: Where Are You Now?
  • Hands-on practice: Activity That Reinforces Concepts Introduced
  • Action planning: Nutrition and Physical Activity Behaviors

The Steps

Pre-Program Sessions: Orientation Session & Initial Interview

These two sessions are a win for you and win for your participants. Participants who attend both these sessions are more likely to stick with the program and lose weight.

  • Group Orientation Session – Individuals who are interested in LifeSteps® learn about what’s involved and decide if they are ready to make lifestyle changes that will lead to weight loss.
  • One-on-One Initial Interview – This interview helps you determine whether the client is ready to embark on a lifestyle change journey. Using motivational interviewing, you assess:
    • Health status and weight history
    • Readiness for change
    • Willingness to do required activities, including daily food tracking and regular physical activity

Steps 1-5: Learning The Basics

Knowledge is key to successful behavior change. Learning the basics of nutrition and physical activity sets the foundation for creating a personal plan for lifestyle change.

  • Step 1: Monitoring – Learn the importance of monitoring in weight management and how to keep a Food and Activity Record.
  • Step 2: Physical Activity – Learn the importance of physical activity and make a plan for increasing activity levels.
  • Step 3: Guide to Daily Food Choices – Learn the importance of eating a variety of foods from the Five Food Groups and develop a healthy eating plan based on the MyPlate recommendations.
  • Step 4: Serving Size – Learn how to weigh and measure food and develop an eye for standard serving sizes.
  • Step 5: The Calorie Connection – Learn where calories fit in the weight management picture and identify ways to cut calories.

Steps 6-8: Individualized Action Planning

Participants’ lifestyles are all different. These three “Steps” help them identify and prioritize nutrition, activity and behavior changes that meet their needs.

  • Step 6: Putting It All Together – Develop a personal plan for reducing calories by decreasing food intake, increasing physical activity or both based on the information learned in the first five “Steps” and individual lifestyle goals.
  • Step 7: Mid-Program Interview – One-on-one interview based on motivational interviewing to evaluate progress and provide feedback.
  • Step 8: Eating Styles – Identify eating styles that lead to overeating and discuss hunger and satiety.

Steps 9-13: Managing Lapses: Emotional, Environmental Issues & Eating

Lapses can be small or large. What’s important for successful behavior change is how they are managed to stay on track for reaching weight loss goals.

  • Step 9: Managing Lapses, Dealing with Your Environment – Learn what constitutes a “lapse” and how environmental cues, such as the availability and visibility of food, affect how much we eat and strategies for eliminating or decreasing them.
  • Step 10: Managing Lapses, Dealing with Social Events – Identify personal, high-risk social situations and develop strategies for managing them.
  • Step 11: Managing Lapses, Dealing with Feelings – Identify how feelings affect eating behavior and develop plans for handling a variety of situations.
  • Step 12: Managing Lapses, Dealing with Other People – Develop strategies for dealing with people who overtly or unconsciously encourage eating and identify steps for soliciting support.
  • Step 13: Managing Lapses, Eating Out– Plan strategies for staying on track while eating away from home in a variety of settings.

Steps 14-16: Preparing For The Future

Weekly classes are coming to end; however, weight management is a lifelong process. These final “Steps” help participants take pride in the progress they’ve made and own their process of making healthy lifestyle changes.

  • Step 14: Staying Active – Develop a personal physical activity program for maintaining weight loss and cardiovascular fitness.
  • Step 15: Final Interview – One-on-one interview to evaluate participant’s LifeSteps® experience, provide feedback and set goals for the future
  • Step 16: Staying in Step – Learn a six-step process for maintaining behavior changes established during the program and how to continue setting and achieving weight loss goals.

Maintenance Sessions

LifeSteps® includes 11 additional Maintenance Sessions that you can use to offer continued support after your LifeSteps® Program ends. These sessions extend the program’s 16 core steps and provide additional support, skill building and practice.

Maintenance Session Topics

  1. Learning to Anticipate High-Risk Situations
  2. Handling Cravings
  3. Keeping a Thought Journal
  4. Creating Positive Affirmations
  5. Managing Stress
  6. Setting Up Your Own Lapse
  7. Enlisting Support
  8. Picking Effective Rewards
  9. Developing a Reward Contract
  10. Developing Menus
  11. Modifying Recipes

Evidence Based

LifeSteps® is grounded in sound science and reflects current dietary, physical activity and weight management guidelines, including:

LifeSteps® also reflects the position of the Academy of Nutrition and Dietetics for weight management and American Diabetes Association for diabetes management.

Contact Us

For more information and to make a reservation to attend one of our FREE sessions, call 270-688-4804 or email us at lifesteps@owensborohealth.org.

Body Mass Index (BMI) Calculator

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The Centers for Disease Control and Prevention Body Mass Index Calculator can give you a general idea of whether your body weight is right for your height. By entering your height and weight, you can check if you are underweight, overweight, or just right.

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