Manage Your Weight with 9-Week "Weigh to Go"

Friday, November 21, 2014

A confidant woman flexes her muscles.

Weigh to Go takes place April 15-June 10, 2015, at Bastyr Center for Natural Health.

Our diet doesn’t exist in a vacuum apart from our daily habits, emotions, health and even our education and finances.

According to Dr. Barry Sears, former research scientist at the Boston University School of Medicine, emotions and stress can shift the hormonal balance within our bodies, directly affecting our appetite. In fact, biochemists are now certain that a mind-body-diet connection exists.

So why do so many diet programs fixate on calorie-counting alone?

Weigh to Go is an innovative nine-week program at Bastyr Center for Natural Health that combines whole-food nutrition education with the principles of healthy behavior change. The format consists of group sessions and one-on-one counseling to create a holistic approach to healthy lifestyles.

Unique Format

Bastyr faculty Christy Hofsess, PhD, who co-supervises the Weigh to Go program, says this format is unique and she doesn’t know of any other that has all of these elements combined.

“We help participants set long-term lifestyle goals may enable them to reach and maintain their most healthful weight,” she says. “It’s not simply a weight-loss program, it’s a lifestyle management program.”

Recent participant Sue Shannon says this approach is what really drew her to the program. “The ‘healthy at every size’ concept was incredibly valuable because the focus remained on health, not weight,” she says. “There was no pressure at the end of nine weeks to be at a certain benchmark.  Instead, we targeted making healthy choices, which for some people can include weight loss.”

As another participant, Tavona Givens says, “It was a great reminder that everyone is not designed to be a size 0 and that I can be healthy and make healthy choices no matter what size I am.”

Mindfulness is Key

Faculty in Bastyr University’s Master of Science in Nutrition and Clinical Health Psychology program designed Weigh to Go to help participants recognize and change their food-related behaviors. The program is led by graduate students who are supervised by clinical nutrition and counseling faculty.

Past participant Julie Zander says she appreciates the dual nutrition/counseling approach. "I've never had counseling associated with weight loss," she says. "But eating connects to the rest of our lives, so it makes sense. It was great because I felt like I had someone on my side who was coaching me through the whole thing."

The Weigh to Go approach recognizes that education, motivation and mindfulness all have roles to play.

Participants learn to identify triggers — like anxiety, loneliness or boredom — that often lead to "emotional eating," “stress eating” or unhealthy behaviors. They also learn strategies for eating healthfully in restaurants and for communicating with family members and friends who may pressure them to eat certain things.

"People walk away with an awareness of how mindfulness can slow down their eating patterns or simply make them more aware of their eating patterns," Dr. Hofsess says. “Every time we do this program, I find that there’s something really inspirational in seeing the client feel better about their health.”

What Are You Really Trying to Feed?

Weigh to Go counselors are trained in motivational interviewing, a technique that focuses on helping patients discover their own motivation for making life changes. Shannon says she loved that the counseling sessions helped her figure out what was really going on — what she was really trying to feed rather than analyzing her weight from a purely medical perspective.

“The group sessions were helpful because they allowed me to process with people who were in a similar situation as me,” she says.

She said Weigh to Go helped lay a foundation that equipped her to make other healthy changes in her life; ones she hopes to sustain long-term.

To register for the April 15–June 10, 2015, session of Weigh to Go, email or call (206) 925-4662 by April 3, 2015.