My Weight Loss Contract 2009 Personal Commitment Statement I, confirm my commitment to the goals and weight loss plan below, and agree to make the necessary changes to my lifestyle to improve my health and wellbeing, and achieve success. Signed on this day of the month of _, in the year 2009. My Current Body Profile My Weight My Height My Body Mass Index My Waist Hip Ratio (Calculate BMI) (Calculate WHR) My Goals My Target Weight (Look up Ideal Weight) Breakdown of Calories from food type: Weight I want to lose per week I will weigh myself at the same time once a week on this day I will do my weekly meal plan on this day My aerobic exercise target (in minutes) for each week is (cal): : Calories I need per day (Calculate Calories) Protein (cal): Protein : Date by which I want to reach my Target Weight I will update my food diary every day at this time I will use a shopping list based on my meal plan My strength training target (in minutes) for each week is Carbs (cal): Carbs : My choice of healthy snacks: My Support Buddy is : My long term goal is: Other 1
My Weight Loss Record 2009 Week Weight WHR BMI 1 2 3 4 5 6 7 8 9 10 11 12 13 2
My Weight Loss Record 2009 Week Weight WHR BMI 14 15 16 17 18 19 20 21 22 23 24 25 26 3
My Food Triggers 2009 Trigger foods are those foods that have historically contributed to your weight management issues. These are foods that you have a craving for, and a weakness for, which you tend to overeat. List these foods below and select a strategy to stay in control: Food Avoid this Food Limit Portions Eat as a Treat only Limit Availability Trigger situations are those times when you overeat due to a particular behaviour, or situation. For example, skipping meals, being at a party, a particular time of day or the weekend. List your trigger situations below and a strategy to stay in control: Situation Strategy _ 4
Stop eating at 7.00pm and brush your teeth when you re done. This will send a signal to your brain that you re done eating for the day! 5
Drink a glass of cold water before each meal. You ll feel fuller and as a bonus, your body will use up calories to raise the temperature of the water! 6
When you re eating at a restaurant, don t finish everything on your plate, as the portions are usually very large. 7
Before you pop that food into your mouth, ask yourself if you re really hungry. You may just be thirsty instead. 8
Don t finish off your kid s left over food. You re not a garbage disposal mechanism! 9
Walk when ever you can, instead of using your car. Take a walk to the shops, and hop off a stop early when you take the bus. 10
Substitute water for fizzy drinks. You ll not only cut down on calories, but will save your teeth as well. 11
Have high calorie foods that you enjoy, such as chocolate as a treat, and don t indulge yourself every time you have the urge. 12
Instead of turning to food when you re bored, do an enjoyable activity instead. Go for a walk, or phone a friend for a chat! 13
When you eat out, if it s at a place that has large portions, share your meal with your partner. Order one plate instead of two! 14
Have some time out from your diet. If you re controlling your calorie intake during the week, allow yourself a little leeway on weekends, but don t go overboard. 15
Keep your trigger foods out of sight. If you have a weakness for potato crisps and cookies for example, don t stock them in your pantry. 16
Swap out low calorie foods for high calorie. Try eating 20 regular M&M s instead of 20 peanut M&M s, or a sandwich made with low fat cheese instead of normal cheese. 17
Eat a handful of nuts, or a few avocado slices, 20 minutes before you have your meal. This will make you feel fuller, and slow down your stomach from emptying. 18
Instead of having a snooze after a large meal, take a 20 minute walk instead. You will burn off some of the calories you ate, instead of storing them as fat. 19
Chew some sugar free chewing gum to keep your mind off food. Chewing gum after a meal will also refresh your mouth. 20
Swap some of the meat in your recipe for lentils instead. Lentils have a low glycemic load so will keep you full for longer, as well as having a lower calorie content than meat. 21
Start your day with a good, healthy breakfast. Eating breakfast will help keep you from snacking on junk food later. 22
Snack on healthy alternatives such as fruit and nuts, instead of processed food and commercially baked goods. 23
Go easy on the salad dressings. Swap fatty dressings loaded with mayonnaise, oil and butter with vinegar or low fat yoghurt. 24
Carry an emergency pack of healthy snack food with you when you re traveling. This will stop you from splurging on fast foods when you re hungry. 25
Use a smaller side plate for dinner instead of the normal sized plate. This will help you control your portions. 26
Avoid places that will trigger unnecessary eating, such as fast food outlets and tea rooms at work. 27
Fill up on a healthy snack before going to a party, or restaurant where you may be tempted to overeat. 28
Buy your favourite foods in smaller package sizes. Stop eating when you finish the smaller portion. 29
Drink tomato juice or other vegetable juices to curb your hunger. Vegetable juices are a healthy alternative and will keep you feeling full. 30
Eat slowly and savour your food. You will eat less and feel more satisfied, and less prone to over eat. 31
Avoid distractions while you eat. Don t eat in front of the TV or computer, or while you re reading. It s harder to remain in control while you re doing other things. 32
Leave the table as soon you re done with your meal. The longer you sit around, the more likely you are to over eat. 33
Stop eating before you re full. Don t stuff yourself till you can t eat any more! Learn to leave yourself feeling satisfied but not stuffed. 34