*please note this is only a transcript and I have not edited it for errors.

Hi, welcome to this week's episode, like off podcast. I'll be talking with you guys. I'm going to walk us through something called the transtheoretical model of change. It has five different stages within this model, and we'll go through each one in detail. Make sure you stick around until the end because I'll be sharing. It's nothing fun. If you're really ready to change, so don't really change.

You'll know that's a funny clip for you with Helen, that people can't change for that people can't change, they can grow only a little. People feel the need to change. Maybe that's true. And he couldn't be more right. We can't really grow. Obviously, like habits. And that's one of the key things I talked about in the very first episode, new habit, not just drastic changes, because over time, you're probably just going to go back to your old view and your old habit, I guess. What is the biggest thing to think about is, where are you right now, in terms of your readiness to make the changes.

 

So that brings us into our theory for this week's episode, the transtheoretical model of change. This theory was developed by the University of Rhode Island, the transtheoretical model of change, refers the theory of healthy behaviour adoption and his progression, are five different stages of pre contemplation, contemplation, preparation, action, and there are two other stages that are sometimes depressed called relapse and termination. I think that they can be important to weight loss. So I'm going to cover them quickly at the end of our discussion, the transtheoretical model of change, combines four key constructs, which include stages of change. So, each of the stages, must be completed to implement your parameters processes are critical. There's critical parts of change to your beliefs and confidence, your ability to change finally believe there's the context of change, those are the risks. The resources that you have available to you and any obstacles along the way. So, what can really influence your ability to change, those are things that can either strengthen or weaken our ability.

 

So in this model, there's actually 10 things that get listed so I'll just go through them quickly so that you can kind of understand the strategy behind, strengthening and weakening your ability to make changes. So there's consciousness raising, which is you getting the facts, there's dramatic relief, where you're paying attention to your feelings. They're changing. They're re evaluating your environment, so your effect on yourself and others around you, then their self evaluation when you're creating a new self image, sort of like what we did last episode in terms of envisioning our best selves, there's social liberation. So that's kind of noticing the public support around you so social support, different groups, or programmes that are available, then there's what we call self efficacy. So that's your belief in yourself to make a commitment to make a change. There's counter conditioning so using substitutes of swapping things in healthy relationships so that's getting support through other people. Reinforcement using reward and trolling your environment. So those are just 10 things again, that can help strengthen or weaken our ability to make changes. If you want to learn a little bit more about this model and read about it in more detail. and read about it in more detail, feel free to head on over to my show notes where I'm going to include some links on more information so that you can read it in detail, and you can grab those on vermander.com slash Podcast, episode three, and you'll find all the links there.

 

Let's now go through each of the different stages in a little bit more detail. So the first stage is called pre contemplation. This sounds like primarily to change, changes needed more possible for this person. They have no intention now or in the near future. This means that they're usually unaware or uninformed and details regarding the health benefits of changing their behaviour, or they may have tried to change, and have very little apparent success. This can also sound like someone saying, I know I probably lose some weight, but I don't want to. I don't want to change what I'm doing right now.

 

Next, like you're procrastinating. We all procrastinate. But maybe within the next six months or so you are aware, you're aware of it. People often tend to get what we call stuck in this phase, due to something called. And that's where someone has contradictory feelings, so it's like you're balancing costs versus the benefits of changing, and you're really stuck in the middle, and you're in this limbo of evil forward in what you want to accomplish. Kind of like when someone says, my doctor keeps telling me I need to lose weight. I just don't know where to start, and I'm super busy. Every time I've lost weight before I've regained it. What's the point. Or, I know I need to lose weight for my health, but I love.

 

Preparation is our next stage. My real change really lightly what you're going to hear in this stage you are committed to change your behaviour, maybe like looking at resources and strategies that can help you make change or maybe you're doing if you're in the preparation phase. In any page and I hope that you do, but it's just an example of something that you might have researched and knew that you're doing, because you're in the preparation. This person often sounds like starting a meeting, and a credit card, but it's really hard on busy morning, super hungry. I feel overwhelmed.

 

Action is where you're moving on to next, you might say, I have started to change. Literally take an action, you are performing really well you're also seem to have a long way to go. You're starting to get better. in the stage, you're often telling people have started to lose weight and it feels good. I've also signed up for a weight loss programme, and is in meeting with a dietitian, dietitian, her name is Laura, who knows,

 

That brings us into the last stage. I've changed how you feel and what you tell people, or what they might be saying, you have a new pattern of behaviour. And it's part of your lifestyle, your school. I feels great. And there are two things that are important. It's important to remembering your motivation, now that you've read your goal to be prepared for relapse. So let's just go through the five main stages. They are pre contemplation, contemplation, preparation, action.

 

And the other two stages that are sometimes discussed my thought I will go over them quickly right now. So the first one is called relapse. This means you've returned to your old ways, you'll need to reaffirm your commitment to begin going through each stage. It is typical, but not inevitable. Again, I'd like to help avoid relapses by choosing sustainable changes, then there's termination. This stage is defined by saying that you have been changed forever. There is no more temptation to return to your old habits, or behaviour. This new behaviour is now a part of your identity. So for example, you become a runner, for years, and you get a knee injury. Instead of giving up running because you got injured, you actually recover, as some people actually don't believe that this stage exists, and that you really just stay in the maintenance phase forever. It's important to remember that you can move through each of these stages on your own, and that you can actually go back and forth between the stages. It's important also to know that while you can move through the stages on your own. You can also have someone help you get from one stage to the next stage, like a coach or health professional.

 

Now this brings us to my tip of this episode. So far we listed out our motivators for wanting to change the 10 ratios and one motivator, and what our best selves look like spreading it out. This week I want you to identify what stage of change, you are in. If you are really ready to change and to do this. I put together a quick little quiz. It's going to help you discover which they did change. And then once you know what stage of change your head, it's going to give you some tips to meet you where you're at currently. Go on and head on over to my show notes, and you can find the link to the quiz there. Wherever mandor.com slash Podcast, episode three. Remember, there's no right or wrong stage, it's important to identify where you are, and match this stage, and that can help you move forward. So go and grab the quiz, and make sure you share your results. You can message me on Instagram at Laura V dot weight loss coach, I love to hear where you're at. So this week we talked about the transtheoretical model of change. I went over the five stages of change, and what each one looks like. Firstly tip this week is to identify which stage, you are in, and how to set some goals to move you into the next stage. That's it. Go grab that quiz.

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Transcribed by https://otter.ai