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Health psychologist Michael Vallis is interested in the areas of motivational enhancement and behaviour modification. (Nick Pearce Photo)

Hands up if these scenarios are familiar:

• You get the exercise bike/treadmill/elliptical you wanted for Christmas, but by April, the machine has been moved to the basement for lack of use.
• You sign up for the weight loss plan that promises pounds will fly off your hips without you having to give up the foods you love. It works for awhile, until one day you discover you weigh more than you ever did.
• You decide to give up smoking, but put it off until next week when you鈥檙e not so stressed.

Motivation expert Michael Vallis say most people fall into a pattern. They start out with the best intentions and do well for a little while 鈥� but then fall back into old habits. It鈥檚 a classic health trap: two steps forward, three steps back.

And that鈥檚 a problem. People end up feeling bad about themselves. Moreover, the two-steps-forward-three-steps-back dance ends up increasing the health problems the behavioral changes were supposed to address in the first place.

But people concerned about their health can not only start a new behavior but continue it if they鈥檙e honest and realistic about their motivation, says Dr. Vallis, health psychologist with Capital Health and professor of psychiatry and psychology at 鲍鱼tv University. His main area of expertise is in adult health psychology, with an emphasis on diabetes, gastroenterology, cardiovascular risk and obesity.

鈥淧eople really need to identify personal and meaningful motivations,鈥� says Dr. Vallis, 53, a father of three children. 鈥淲hat鈥檚 going to keep you going when it gets hard?鈥� (Some questions to ask yourself: Do you think your behaviour is a problem? How distressed are you about your behaviour? Are you interested in doing anything to change this behaviour? Are you ready to take action now?)

Next, the person has to change their behavior by laying out 鈥渟mart, specific goals.鈥� In other words, you can鈥檛 just resolve to 鈥済et more active,鈥� you鈥檝e got to identify when and for how long you鈥檒l do an exercise, whether it鈥檚 yoga or swimming or cycling. 鈥淕et more active鈥� turns into 鈥淚鈥檓 going to go for a brisk, hour-long walk on Thursday night at 6 p.m.鈥�

The third part of making change stick is to recognize the role emotion plays in your health and coming up with strategies to cope without resorting to destructive behavior, for example, eating when you鈥檙e feeling down, or lighting up a cigarette when you鈥檙e in a social situation.

鈥淪tress is what is going to knock people off the best-laid plans,鈥� says Dr. Vallis. 鈥淎ll these unhealthy things鈥攅ating the whole carton of ice cream, drinking, smoking鈥攁re ways of medicating anxieties.

鈥淚f an unhealthy behavior serves a purpose for the patient, it鈥檚 important to 鈥榬eplace the function鈥� of that behavior. So, an emotional eater will often be unsuccessful at weight loss until they develop alternative methods of coping with their emotions other than eating.鈥�

The Dartmouth native not only talks the talk, he runs. When his father died of cardiovascular disease at the age of 57, he realized he was at risk for heart disease, too. He started running when he was in graduate school and now 鈥渃an鈥檛 not run鈥攊t鈥檚 part of my lifestyle.鈥�

He says health professionals have to be good role models; it鈥檚 no longer acceptable for nurses or doctors to preach healthy living if they鈥檙e eating poutine in the hospital cafeteria or smoking on the sidewalk between patient appointments. He鈥檚 been doing training sessions with health professionals to get his message on motivation out to more people than he could reach one on one.

For more information on making a health plan and sticking to it, check out the website, knowyourratio.com.

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