Are You Ready for Change?

This is the third column in a series of seven dedicated to the Stages of Change, highlighting weight loss.

In 1983, Prochaska and DiClemente developed the Stages of Change model, which describes the different stages a person goes through as they attempt to make significant changes. The model includes six stages that people move through as they work to change behavior.

In stage one, pre-contemplation, you are in denial. “I don’t have a problem.”  In stage 2, contemplation, you are contemplating change. “Maybe I have a problem.” In stage 3, preparation, you are past denial and have concluded that you need to change. “I need to change.” You admit the need for change and start looking for resources to help you make the change. In preparation, you visualize your desired outcome, set a goal, gather information on all available options, and develop a plan.

Benjamin Franklin said, “If you fail to plan, you are planning to fail!” Wishful thinking and good intentions are not enough to make meaningful change. You need to prepare for it.

The most common changes that people want to make, as evidenced by New Year’s resolutions, are losing weight, doing more exercise, quitting smoking, and saving money. Sadly, most resolutions fail within the first few weeks of the new year. Research has shown that half of all adults make a New Year’s resolution. However, fewer than 10% keep them for more than a few months. One study showed that 50% of people who make a resolution abandon it before even starting. They have not carefully prepared for the change.

For example, if your goal is to lose weight, you need to prepare for it. There are thousands of diets, requiring some research. Choose your information source carefully, such as your physician or a nutritionist. There is no such thing as one-size-fits-all when it comes to diet plans, and it’s key to find one that fits your lifestyle and any food restrictions. The best diet is one you can safely and realistically stick with for the long term, plain and simple. It should be flexible enough to fit into your everyday life.

Once you find a diet that interests you, check your readiness ruler, as mentioned in my previous column. Think of a ruler representing a continuum from 0 to 10, where 0 means not ready, and 10 means completely ready. Low scores (1-3) indicate a need for more information. Moderate scores (4-6) demonstrate ambivalence. High scores (7-10) show a readiness to take action.

Ask yourself where you fall on the scale. Are you ready? Do you have the necessary resources, including time, ability, and money? A readiness ruler is not a pass/fail test. If you are ready but lack resources, continue to gather information to make a sound decision about a diet and fitness plan that suits you.

Congratulations. By gathering information and resources, you are on the third stage of change!