Week 9: Changing Little Lapses Into Great Leaps Forward

Updated:Sep 16,2010

Two Steps Forward... One Step Back

I've been getting some type of exercise almost every day. The walking club meets and walks every Saturday. Then we eat breakfast together. But recently my husband started working nights and can't help with the kids. Fran always helped me out, but she's spending lots of time with a new man in her life and doesn't keep her grandchildren as often.diabetes_tools_GoalsGuide_week9_image

So lately I've started cutting back on the number of days I exercise. Unfortunately, the less I do, the less I want to do, which is frustrating. But I've come too far to let a little case of the blues slow me down.

My doctor says my A1c is better than ever. If I keep exercising and losing weight, I might eventually be able to manage my diabetes without medicine. So I'm not going to quit!

One lady suggested several of us could take turns caring for each other's children so we can stay on track when childcare is a problem. Great idea! So, I got my rear in gear and made some phone calls. Most were eager to participate. I'm so proud of myself. I'm back!!!

-- Mariana

Overcoming a Lapse
Most people who begin a physical activity program will have an occasional lapse. That's normal. Unforeseen events, an illness, a move, promotion, new baby or any life change can throw off your physical activity routine. Like Mariana, you may have hit some "bumps in the road." Don't underestimate yourself. Determined people like you are real problem solvers. And if you can't find a solution anywhere else, make one up!

Think of a few high-risk situations that could break your exercise routine. Record your high-risk situations in the left column and preventive strategies in the right column. A vacation is one high-risk example.

High-risk situations Preventive strategies

Planning for lapses builds confidence in your ability to reach your goals. You CAN move to choose daily physical activity because you're worth it! Congratulations! You're equipping yourself with self-awareness and a plan of action.

Lapsing and Snapping Back

Check Your Choices: Stress and Food
Stress affects all of us differently. Some of us lose our appetites or go into a mindless eating mode when trying to cope. Identify your eating patterns by recording what you eat and when.

Repeated stress eating adds unwanted calories and weight gain. For example, eating a handful of potato chips every day can add about 1,000 calories per week. That could mean a four-pound weight gain in three months (about a 16-pound weight gain in one year).

It's OK to enjoy a treat occasionally. Just count it against your daily calorie needs. Think of some ways to cope with stress that don't involve food! For example, if you've had an intense day at work or you've been juggling carpools for your kids' after-school activities, avoid flopping down on the couch and flipping the remote control while eating your favorite chips. Instead, give yourself a 15-minute timeout and take a walk or plug in a yoga DVD to de-stress. Chances are you'll feel refreshed and will have forgotten about those chips that were calling your name. Fight stress with healthy habits.

List Triggers For Stress Eating

  • __________________________________________________________________________

How Did You Feel Before Eating?

  • __________________________________________________________________________

How Did You Feel After Eating?

  • __________________________________________________________________________

What Can You Do Differently?

  • __________________________________________________________________________

What's Your Body Mass Index?
Body Mass Index (BMI) indicates if your body weight is appropriate for your height. Carrying too much weight can endanger your health, so it's important to know your BMI number.

Calculate your BMI

BMI values less than 18.5 are considered underweight. BMI values from 18.5 to 24.9 are healthy. If your BMI is too high, don't be discouraged. You're already increasing your physical activity and making healthier food choices. That's precisely what you should be doing to lower your BMI to a healthy level.

Lapsing and Snapping Back

Start Date _____________________

Steps For Success S M T W T F S
I shared my diabetes success story.              
I recorded 3 high-risk situations that cause a lapse in physical activity.              
I prepared a diabetes-friendly recipe.              
I recorded several strategies to counter high-risk situations.              
I identified at least one way to handle stress that doesn't involve food.              
(For persons with diabetes) I recorded my blood sugar.              
I was physically active this week. (Check days you were active.)              
Type of activities I did.
Walking Swimming Mowing Stretching exercises
Cycling Activity class Gardening Strength training exercises
Jogging Climbing stairs Cleaning Other _____________
I found support and motivation in the MyStart! Community.
Amount of time I was active. (Write minutes under day of the week.)              
Write your feelings about being physically active this week.

How did you feel about the food choices you made this week?

Write down the reward you chose for meeting your goals this week.



Reach Your Goals Guide