GOALS
1. Declare to Lose 7% of your current weight. Weight loss anticipated at a healthy slow pace that is safe & do-able:
approx. 1-2 pounds per week.
To get started: Take your weight within the next 24 hours. Suggested first thing in the morning(same time every time with little clothing on).
On the next pages find your weight in the first column. Circle it.
Then circle the other numbers in that row. Copy them below.
2. Define a time line to reach your 7% weigh loss, in a healthy amount of time.
3. Be more active, goal to achieve at least 150 minutes of physical activity each week.
Your physical activity program will be one that you CAN achieve.
Activity that you enjoy, and a daily goal at a pace that is safe & do-
able.
What is something you can do in small chunks?
Walk 10 minutes after 3 meals a day?
Go for a swim 3 times a week for 50 minutes?
Walk an hour with friends 3 times a week for an hour?
HOW AM I DOING? SAMPLE CHART
It's vital to keep a record of your weight loss.
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WHAT IS 7% FOR YOU?
_____= 7% of my body weight
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WHAT IS 7% FOR YOU?
_____= 7% of my body weight
HTTPS://MYPOWERUPCOACH.COM/
WHAT IS 7% FOR YOU?
_____= 7% of my body weight
HTTPS://MYPOWERUPCOACH.COM/
WHAT IS 7% FOR YOU?
_____= 7% of my body weight
HTTPS://MYPOWERUPCOACH.COM/
WHAT IS 7% FOR YOU?
_____= 7% of my body weight
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6 MONTH GOALS WHERE YOU WANT TO BE 6 WHERE YOU MONTHS FROM ARE NOW NOW
Activity Goal "In the next 6 months, I will get reach my goal of at least 150 minutes
of activity each week at a moderate pace or more."
Write in the box how you'll achieve this
Weight Goal I currently weigh _______pounds
In the next 6 months, I will
Lose at least _____% of my body weight
Lose at least _____pounds
Reach ____pounds
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SETTING GOALS, LEARNING & WITH SUPPORT CAN HELP YOU
Losing weight & being more physically active
1. May prevent diabetes & the metabolic syndrome. The DPP proved this to be true for many people. 2. Will help you be healthier, look better, and feel better.
3. Will set a good example for your family, friends, & community.
Research has shown that being active & losing weight can
• Ease tension, help you relax & sleep.
• Give you more energy, & make it easier to get around.
• Lower blood pressure.
• Lower blood levels of LDL ("bad" cholesterol).
• Raise blood levels of HDL ("good" cholesterol).
Changing eating & activity behaviors takes work.
You can do it & we are here to help.
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GOING DEEPER
• Be more aware of what you are eating & how to make healthy
food choices.
• Be more aware of how much activity you do in a day & find time to
be active.
• Ask for what you want when you eat out.
• Keep things around you at home & at work that make it easier for
you to be active & make healthy food choices. Get rid of things that
get in your way.
• Stop self-defeating thoughts & replace them with positive ones.
• Get back on your feet again when you slip from your plans for
healthy eating & being active.
• Handle stress, social events, & other people that make it hard for
you to change.