Weeks | Modules | |||
---|---|---|---|---|
Motivation | Physical activity | Stress management | Healthy eating | |
1–2 | Encourages self-confidence and a sense of achievement for completing surgery | Walking and stretching schedule for 2 weeks | New body and diet coping skills | Includes a list of clear and full liquids for the first two weeks after surgery |
3–4 | Tracking exercise and food daily and weight once a week | Ways to increase the time and intensity of exercise | Recommends planning fun and positive activities to boost mood and morale | A list of soft foods that can be eaten for the first two weeks after surgery |
5–6 | Tips to remove unhealthy food temptations from sight while increasing healthy options to avoid setbacks | A list of strength and cardiovascular exercises to follow safely | Introduces the mindful eating concept and provides tips to remove distractions such as TV, computer, and phone while eating | Reminder about the order that foods should be introduced: proteins, fruits and vegetables, and finally grains |
7–8 | Encourages celebration of achievements in dietary changes, increased activity, and mindfulness | Provides a sample of interval training exercises and encourages engagement in favorite sports | Promotes problem solving skills, understanding the problem, and finding solutions | Contains a list of healthy protein options to promote healing |
9–10 | Reminders to review goals before surgery and set new post-operative goals moving forward | Encouragement to stay consistent with exercise routines and increase amount and intensity safely | Provides some relaxation techniques to manage stress | Reminders to stay consistent with a healthy eating plan and avoid high-fat and processed foods |
11–12 | This is the 3-month mark. Encouragement to celebrate their success with their friends and family | Encouragement to be proud of their consistent engagement with physical activity to date | Teaches the importance of sleep and encourages planning ahead for meals when eating out | Review of the revision of starches and grains that can be consumed to ease digestion |
13–14 | Tips to manage slips and self-defeating thoughts | Includes another reminder to increase the intensity, duration, and perhaps type of exercises/activities | Includes tips to balance positive and negative thoughts to reduce stress levels | Contains more tips to consume easily digestible foods and avoid sugars and processed foods |
15–16 | Reviews activity tracking goals | Reiterates the importance of being consistent with an exercise plan and encourages weight training | Encourages body positivity | Tips to make healthier choices in restaurants and fast-food options |
17–18 | Teaches skills for establishing healthy habits and includes family support | Talks about the benefits of choosing a total body workout | Provides tips to cope with defeating thoughts and feelings | Emphasizes the importance of food pacing for overall success |
19–20 | Encouragement to revisit health and fitness goals | Includes tips to engage in mindful exercises such as yoga, meditation, tai chi, and breathing exercises | Encouragement to practice gratitude, be grateful for their life, experiences and acts of kindness from others | Encouragement to enjoy every food slowly and mindfully, removing all distractions |
21–22 | Provides ways to embrace progress and remember why they chose to complete surgery | Includes tips to stay active effortlessly, like walking to school instead of taking the bus, among others | Focuses on the importance of mindful eating to reduce stress and keep up with weight loss goals | Reminders that they are close to their 6-month clinic visit and revisits healthy eating tips |
23–24 | Reminders of their why (for personal health) and provides tips for their long-term success | Talks about endorphins (the good hormones) that exercise produces to promote happiness, encourages consistent movement | Emphasizes strengthening stress management skills as stress never goes away, but one can learn how to manage it | Praise all achievements to date in terms of eating healthier and sticking to a plan |