Successful weight loss requires changing your eating and exercise habits. Many experts in behavior change believe there are several Stages of Change through which a person moves as they work towards healthier habits. Your Weight Loss Friend uses this approach to organize tools to help the user on their weight loss journey. It supports most weight loss programs and more than one person in a household. It also tracks your level of belief that change is in your best interests (Conviction) and your Confidence to succeed.
Whether you are more than 6 months away from starting your weight loss journey (Precontemplation), less than 6 months away (Contemplation), planning to start your journey (Planning), already working a weight loss plan (Action), or have reached your goal weight and want to avoid regaining pounds (Maintenance), this Skill has tools to help you. Since there are so many, they have been grouped by Stage of Change. In the Skill you can learn about each Stage and the most appropriate tools for it, by saying, "Tell me about Precontemplation," for example. You can always confirm the behavioral Change Stage you're in and your levels of Confidence and Conviction by saying, "Tell me the Stage I'm in."
PRECONTEMPLATION In this stage you may not even feel you need to lose weight, or that it would be worth your while to try. The following tools can help you make up your mind: 1. Learn what you should weigh. 2. Schedule periodic email messages to help you think about aspects of losing weight. 3. Get nutrition or exercise tips. 4. Get an explanation of BMI, and how it can be used in assessing your health risks. 5. Learn about several websites that can provide further information.
CONTEMPLATION In this stage you consider all the pros and cons, become more convinced that it is in your best interests to be at a normal weight, and continue to gain confidence in your ability to succeed. The following can help you move forward to the Planning Stage: 1. Confirm the behavioral Change Stage you're in and your levels of Confidence and Conviction. 2. Find out what you should weigh. 3. Schedule periodic email messages targeted for this stage to help you think about some aspects of losing weight. 4. Get nutrition or exercise tips. 5. Get an explanation of BMI, and how it can be used in assessing your health risks. 6. Learn about some internet resources that can provide further information about weight loss strategies.
PLANNING During this stage you need to build your weight loss plan and prepare to act on it in the next stage, the Action Stage. The following tools can help you do that: 1. Make your plan, including your goal weight, goal date, support person, motivation, and other plan components. 2. Update your plan as needed. 3. Log barriers to your planning or plan implementation, along with some solutions for them. 4. Edit your barriers and solutions. 5. Review your plan or barriers and solutions. 6. Schedule periodic email messages targeted for the Planning Stage.
ACTION & MAINTENANCE Whether you just started your weight loss program and are in the Action Stage, or reached your goal weight and are in the Maintenance Stage, these tools can help: 1. Log your weights & exercise. 2. Set reminders to exercise or log your weight 3. Get reports of your weight loss & exercise progress 4. Get nutrition or exercise tips 5. Learn how long you need to participate in certain activities to burn the number of calories you specify. 6. Schedule recurrent nutrition text message tips.
The information in this Skill is provided for informational and educational purposes only. It is not a substitute for professional medical advice, treatment, or diagnosis. Call your doctor to receive medical advice. If you think you may have a medical emergency, please dial your local emergency response phone number.
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