In today's episode of the podcast, Marchelle and I talk about the 5 Stages of Change that were elucidated by a research team named Prochaska and DiClemente.
Understanding these stages is important, not just for you, but for other people in your life…. how often have you told a family member or a friend about your weight loss journey and they just shrugged and said "Whatever…."? After listening to this podcast, you'll understand why!!
We also talk about the very important 6th Stage of Change that Prochaska and DiClemente added years later, and what that means for you in your weight loss journey!
05:09 When you get into Empowered Weight Loss and you learn the skills that it takes to not just lose the weight, but really keep it off, you are a participant in your life again. And that's good, not just for you but that's good for everybody who loves you too.
20:33 What I want everyone listening to know is that this is completely normal when your brain is under stress. Any new behavior will fall by the wayside while your brain attends to making sure that you survive because when stressful things happen, as far as your brain is concerned it's that fight, flight response. And it's basically, it's a normal survival instinct.
22:40 So everyone listening to this podcast, ask yourself, where are you in this process? What stage are you at? I think we can pretty much assume that you're not in the pre-contemplation stage, or you would not be interested in listening to this at all.
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Dr. Angela Zechmann (00:28):
All right. So welcome back to the podcast, everyone. And hey Marchelle, how are you doing?
I'm doing great. How are you?
Dr. Angela Zechmann (00:35):
You are like, you are fully recovered from COVID now. Yeah?
Dr. Angela Zechmann (00:42):
Yeah. Good. Okay, awesome. So well, I, you know what we've been doing we've been doing a Sugar Busters Kickstart challenge in Facebook. And if you didn't hear about it, I hosted this challenge on Facebook last week, where I really focused on sugar and flour, and the participants have just been blowing me away with their focus and their understanding of what I was teaching them about how sugar and flour affect the body and more importantly, why and what we can do about it and how we can get ourselves healthy again. And it was absolutely fantastic. On the last day of the challenge, I prepared everyone with the steps that they needed to get off sugar. And I encouraged everyone to set a quit date, and many of our participants are actually quitting this week. So they're in that stage right now. So where the, you know, where they're going through the withdrawal, you know?
Dr. Angela Zechmann (01:44):
And so I just want to say to all of you who participated in the challenge, congratulations. And for those of you who are in sugar withdrawal right now. And, and when I remember when I say sugar, I mean sugar and flour, because basically they affect the body in the same way. So I just want all of you to know if you're in the withdrawal phase right now, this is the hard part we're here with you, we' supporting you. And if you can get through this week, your life is going to be amazing and golden from now on. So keep up the hard work.
Dr. Angela Zechmann (02:34):
It's so worth it. Congratulations everybody who's doing it.
Dr. Angela Zechmann (02:38):
It's so worth it for sure. The other thing that happened is that I opened up the doors to Empowered Weight Loss. And Empowered Weight Loss is my online program, where I teach our members everything and I do mean everything that they need to lose weight and keep it off. And we've had so many that have joined us, and I'm absolutely thrilled because each person who joins us is one more person in this world who will stop struggling with their weight, who will stop being a victim of the food industry and of our crazy sugar and flower obsessed society, and will come out on the other side with a completely different mindset about who they are and what's possible in life. And that is just absolutely thrilling to me. So it's, so it's so thrilling when people recognize the confidence and clarity that they gain when they end this obsession with food and weight. I mean, imagine knowing that you can just go to your closet and pick out anything and know it's going to fit or….
That's the best feeling ever. I remember when I, you know, I, it was about, it took me about three years of losing fat before I really felt comfortable. Yeah. And, you know, cause I, you know, I was, I was on that journey and you know, when you're on the journey, I feel like you're really focused. Yeah. And then once I got to this place where I got to go in my closet and I felt comfortable wearing anything. Yeah. That was such a freeing feel. I, I felt so good. Mm-Hmm
Dr. Angela Zechmann (04:27):
And just teach them this information that you're sharing because it's, it, it's a life changer.
Dr. Angela Zechmann (04:33):
It really is.
For sure. Yep.
Dr. Angela Zechmann (04:35):
Well, and so many people, you know, they will hide from getting pictures taken and it's like, you look back at the pictures years later and they're like, well, where's mom?
Dr. Angela Zechmann (05:31):
So you come out, you know, with a, we do a lot of deep work in it. We really do. It's not easy, but you come out on the other side with a whole new capacity to love your life and to be present in your life and in your world. And you're able to participate instead of hanging out on the sidelines. Like one woman in the challenge said she felt like a kitten chasing her tail. So she said her sugar cravings kept her chasing, chasing her tail, but she was never satisfied. So imagine what it would be like to no longer be hanging out on the sidelines of your life chasing your tail like that. You know, it's, it's just a really cool place to be. So….
I, if you're, and we're not, and the doctor's not talking about the next diet that you to get on, it's not it's, this is so much more than that. Exactly. And I just hope that anybody who's listening, just give yourself a chance and the opportunity to change your life for good. Cause once you know this information, you don't ever unknow it and just
Dr. Angela Zechmann (06:40):
It well, so, so depending on where you're at, and we're going to talk about the stages of change, but I want you to know that if you're interested in all of this, we made the challenge recordings available. So I have, I did about half an hour to an hour worth of teaching in the challenge and the recordings are available for people who weren't able to attend live. And so I made the challenge recordings available. I also put together a digital collection of 30 recipes that I curated and I call this my give your pancreas, a vacation recipe collection. Now, many people have never heard of the pancreas. They have no idea what it is or what it does. So you'll have to watch the recordings to find out.
Dr. Angela Zechmann (07:36):
And in most people it's pretty stressed out. So if you're interested in the challenge recordings and they give your pancreas a vacation recipe collection, just go to journeybeyondweightloss.com/vipupgrade. And we'll put that link in the show notes. So that if you're interested in the challenge recordings on recipes you can just go there and get that. And if you're like, "hey Dr. Angela, you know what? You're making a lot of sense here. I'm ready to join Empowered Weight Loss Sign me up". Then just go to journeybeyondweightloss.com/joinewl, EWL, get it, Empowered, Weight Loss, and then you can read all about it and sign up for the plan that works best for you if you're ready to join us. And I would encourage you to.
Dr. Angela Zechmann (08:26):
So what I wanted to do today is I wanted to talk a little bit about the process of change and learning that we go through when we decide to do something like change the way we eat and get healthy. These stages of change were developed by a research team named Prochaska and DiClemente probably, I'm guessing sometime in the eighties or early nineties. I actually heard DiClemente speak at a conference during residency and I felt like a fan girl at the time.
Okay. That was me from about age 15 to 30.
Dr. Angela Zechmann (09:51):
Yeah, I was in total denial. I had no idea what I was doing to my body. I didn't even know what my pancreas was. Mm-Hmm
Dr. Angela Zechmann (10:20):
The next stage. Okay. So the second stage, the second stage is called Contemplation. So this means that you're starting to think that you might want to make a change. So if you're a smoker, for example, you might start to be worried about your nagging cough, or the possibility of developing lung cancer or all the money that you're spending on cigarettes. If you're someone with a disease of obesity, you might be starting to get frustrated with weight gain or with the aching joints, or you might start to get worried about your blood sugar or your high blood pressure. So you're thinking about making a change, but you're not really actually ready to do it yet. So Marchelle, you're saying this was you in your early thirties.
Yeah. So that's when I started, you know, thinking about, well, man, I don't think that, you know, I'm doing the right things and mm-hmm
Dr. Angela Zechmann (12:09):
And, and I would, I would lose weight and then I would gain it right back after I stopped. And yeah. It's not sustainable. None of those programs are sustainable. Just an FYI. Yeah. And they're not meant to be Uhhuh
Dr. Angela Zechmann (12:24):
That's a really, I love, I love what you just said. They're not meant to be sustainable. That is so true. Oh my gosh.
Well, if they were, then they wouldn't make any money. Yeah. If they just cured everybody.
And like I said, think age has a lot to do with it because you know, when you're young there's a lot of liberties you can take, you know, because your body is very resilient when you're young mm-hmm
Yeah. Eating and wearing those clothes that, you know, just would, I'm just, they were just, I wear baggy clothes all the time. Mm-Hmm
Dr. Angela Zechmann (14:30):
Dr. Angela Zechmann (15:24):
So they're researching whether they want to try one of the latest fads and most people don't realize that they have a disease and most healthcare professionals don't realize that either, frankly. And so they will tell people who ask them, who are sort of in that preparation phase. Oh, well, yeah. Just, just, you know, reduce your calorie intake, push yourself away from the table, go join the gym, burn some calories off. This is, this is advice. I was just talking to my cousin's husband in Minnesota visiting family. And he was telling me that his cardiologist was giving him all of this weight loss advice. And it just sounded exactly like that standard, you know, push yourself away from the table and go exercise.
Yeah. You just exercise more.
Dr. Angela Zechmann (16:10):
Simple. Just, you know, just go do it.
Dr. Angela Zechmann (16:13):
Yeah. Right. So that's the third stage is the preparation stage where you're sort of looking for information to see about how you could possibly be making that change. Then there's the fourth stage, which is the Action stage. So by the time people make an appointment in our clinic, they are in the action stage. And if you think about our challenge participants, our Sugar Busters, Kickstart challenge participants, they were somewhere between preparation and action. So if you think about it, I've got a really big email list now, but there were plenty of people on that email list that did not join the challenge. And why, think about why would that be? Well it's because they weren't in the preparation or action stage yet, which is fine because I'll just keep doing more challenges and every time I do one, those who have moved into the action stage will join us. Make sense?
Dr. Angela Zechmann (17:13):
Yes. And then when they're really ready to make major changes and go all in, they'll join us in Empowered Weight Loss.
Dr. Angela Zechmann (17:43):
Yeah. Yeah. So there's a, the fifth stage of change. So action is where you're actually doing everything to lose weight. Then there's the fifth stage of change and that's Maintenance and that's deep learning about how to maintain the new behaviors. And that's what we work on very specifically in Empowered Weight Loss. So how do you maintain your new habits? What thoughts will serve you and what thoughts will derail you? And we do so much work on your thinking because your thoughts actually create your reality. And I'm really proud of what we do in Empowered Weight Loss, because we're working with people at such deep levels and really serving them in their best interest. Okay. So that's the maintenance piece and there's a lot to it. Now for many years Prochaska and DiClemente taught these Five Stages of Change, pre-contemplation, contemplation, wait a minute, pre-contemplation, contemplation, preparation, action and maintenance.
Dr. Angela Zechmann (18:49):
And then they realized, hey, wait a minute. There's actually one more stage. There's a sixth stage. And we need to define this and take this into account. So what's the sixth stage? It's Relapse; falling back into the old behaviors. When this happens for most people, what they do is they beat themselves up, right? Yes. And they don't understand that it's actually a normal process. So what I want everyone listening to know is that relapse is a normal part of the stages of change. Especially if life gets stressful, the brain is going to fall back into patterns that are more familiar and easier.
Dr. Angela Zechmann (19:35):
And the classic example is the two year old who just got potty trained and then mom brings a new baby home.
It totally makes sense. And I just wanted to add that. I think what everybody should know is that when she's talking about relapse, mm-hmm,
Dr. Angela Zechmann (22:15):
Yes and fat.
So just to be and….
Dr. Angela Zechmann (22:16):
Dr. Angela Zechmann (22:17):
Mixed up with some fat.
Of that. Yeah, yeah,
Dr. Angela Zechmann (22:20):
Yeah. Yeah. So, so this is awesome because I really just want people to understand, okay, there's six stages of change. There's the pre contemplation, contemplation, preparation, action, maintenance and relapse. So everyone listening to this podcast, since this is called the, Keep The Weight Off podcast, ask yourself, where are you in this process? What stage are you at? I think we can pretty much assume that you're not in the pre contemplation stage, or you would not be interested in listening to this at all.
Yeah. I, I just want to say again, just do it.
Dr. Angela Zechmann (24:05):
Yeah. Like there's, there's no reason not to really.
No there's no reason not to.
Dr. Angela Zechmann (24:10):
If you're at that, if you're at that preparation, preparation action stage, this is your next step. It really is. So, awesome.
Definitely. It's a lifestyle change guys. It's not, it's not a diet, it's a lifestyle change and you just need to do it. Yeah. You so much better. It's worth it.
Dr. Angela Zechmann (24:28):
You will. Yeah. All right. So that's all for this week. Take care everyone. And we will see you next week. Bye-Bye
All right. Goodbye everybody.
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