LAB 8.3 • YOUR WEIGHT MANAGEMENT PLAN
Name: ____________________________________________________________________ Date: ____________________
Instructor: __________________________________________________________________ Section: _________________
Materials: None
Purpose: To create an appropriate weight management goal, you must apply behavior change tools and make a plan to implement your goals.
Directions: Complete the following sections.
SECTION I: SHORT- AND LONG-TERM GOALS
1.
Short-Term Goals
• My 3-month or 6-month (circle one) % body fat goal is _________________%.
• My 3-month or 6-month (circle one) weight goal is _________________ lb.
• My 3-month or 6-month (circle one) BMI goal is _________________ kg/m2.
2.
Long-Term Goals
a. Based on my current weight, BMI, % body fat, and the tools gained in Lab 8.2:
• My 1-year % body fat goal is _________________%.
• My 1-year weight goal is _________________ lb.
• My 1-year BMI goal is _________________ kg/m2.
b. I plan to reach that goal by consuming about _________________ calories per day and adding
_________________ activity calories per day.
SECTION II: DIET OBSTACLES AND STRATEGIES
1.
Negative Food and Eating Triggers
Eating and food preferences can be triggered by emotions, social situations, and the sights and smells around you.
a. Fill out the following table exploring your negative food and eating triggers. For example, a situational trigger for you eating sugary foods may be “attending holiday parties.”
Diet Behavior
Eating More Food
Eating Late at Night
Eating More Often
Eating Sugary Foods
Eating Fatty Foods
Eating Fast Foods
Eating Out
Others:
310
G E T F I T, S TAY W E L L
Emotional Triggers
Social Triggers
Situational Triggers
b. List three strategies to overcome or manage your food and eating triggers:
(1) ___________________________________________________________________________________________
(2) ___________________________________________________________________________________________
(3) ___________________________________________________________________________________________
2.
Changing Food Patterns
a. I will eat LESS of the following foods and beverages:
_____________________________________________________________________________________________
_____________________________________________________________________________________________
b. For good nutrition and weight management goals, I will replace the above foods and beverages with the following: _____________________________________________________________________________________________
_____________________________________________________________________________________________
SECTION III: EXERCISE AND ACTIVITY OBSTACLES AND STRATEGIES
1.
Reducing Sedentary Behaviors
a. Evaluate your sedentary activities in the space below. List your top three sedentary activities (not including time spent in class), the number of days per week you do them, and how many minutes per day.
Sedentary Activity
Days/wk
Min/day
1
2
3
b. Which sedentary activity could you replace with physical activity or even supplement with physical activity (such as exercising while you watch TV, or stretching while on your cell phone)? Write down three ideas for replacing sedentary activities with more active ones.
(1) ___________________________________________________________________________________________
(2) ___________________________________________________________________________________________
(3) ___________________________________________________________________________________________
