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.
2022 Class Schedule
- Tuesday, January 4 at 5:30 p.m.
- Tuesday, January 11 at 5:30 p.m.
- Class starts January 25
- Wednesday, March 9 at 5:30 p.m.
- Wednesday, March 16 at 5:30 p.m.
- Class starts March 30
- Tuesday, July 19 at 5:30 p.m.
- Tuesday, July 26 at 5:30 p.m.
- Class starts August 9
Already completed the Lifesteps Program and need to recharge your motivation or refresh your skills on your weight loss journey? Join us for the REBOOT program, which meets once a month to provide some extra accountability and group support so you can meet your health goals! The group meets on the second Thursday of each month from 5:30 - 6:30 p.m. in the Healthpark classrooms A & B. There is a one-time fee of $25. Space is limited so please contact us at Lifesteps@OwensboroHealth.org or 270-688-4804 if you would like to attend!
Ask about virtual options.
1006 Ford Ave.
Owensboro, KY 42301
16 “Steps” Week-by-Week Overview
5 Key Components
- Physical Activity
- Behavior Modification
- Small-Group Support
- 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
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
- 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.
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
- Learning to Anticipate High-Risk Situations
- Handling Cravings
- Keeping a Thought Journal
- Creating Positive Affirmations
- Managing Stress
- Setting Up Your Own Lapse
- Enlisting Support
- Picking Effective Rewards
- Developing a Reward Contract
- Developing Menus
- Modifying Recipes
LifeSteps® is grounded in sound science and reflects current dietary, physical activity and weight management guidelines, including:
- The Dietary Guidelines for Americans 2015-2020
- 2013 AHA/ACC/TOS Guideline for the Management of Overweight and Obesity in Adults
- 2008 Physical Activity Guidelines for Americans
LifeSteps® also reflects the position of the Academy of Nutrition and Dietetics for weight management and the American Diabetes Association for diabetes management.
- Academy of Nutrition and Dietetics Position on the Intervention and Treatment of Overweight and Obesity in Adults
- American Diabetes Association’s Standards of Medical Care in Diabetes