WEIGHT MANAGEMENT

 

This worksheet is designed to help you find substitutions for overeating.

Review the sample page for using the program. Be honest about your feeling when filling out the worksheet.  You may find that you need to try more then one behavioral exchange to help you overcome any bad habits that you’ve formed.

 

The ultimate goal of weight loss/weight management is learning how to stay at your desired weight. It doesn’t matter if you lose fifteen pounds if you can’t keep it off.  In the past what has been some of the obstacles you have encountered in losing or keeping off weight?

 

When thinking about weight loss are you saying, “I want to lose 10 to 15 pounds.” It’s not the weight you want to lose, its what you get for the weight loss. THAT IS THE GOAL! If you wanted to drop a dress size or go down from a 34 waist to a 32 waist that is the goal, not “if I lose 10 pounds I’ll be a size 8,” because it not always a matter of weight. For instance you can spend 45 minutes a day on a treadmill or stairmaster and lose your ten pounds, but it doesn’t mean you’ll fit into your size 8. However you might find that by incorporating lifting weights into your routine the number on the scale may not change as much but you can fit into that size 8, and that was the goal!  

 

Writing is a powerful tool!  Use the following worksheet to help you get a different perspective on your eating habits.

 

 

(Example)

SITUATION              FEELINGS                 BEHAVIOR               BEHAVIOR EXCHANGE

 

Nothing to do               Lonely, bored               Binge/eat chips            Call friend, take walk, exercise

 

Stress at work              Feeling irritated             Treat self to                  Buy new outfit, exercise

                                    insecure                        chocolate sundae

 

Feel angry                    Gashing anger               Stuff the anger              Talk, write letter, take

                                                                        down with food            a walk

 

Want to lose                 Deprived, Last             Eat all the junk              Write down goals, rewards

weight                          chance to eat                food I want                   Look at pictures

                                    anything!

 

Binging                         Out of control               Over eating                   Wait 10 minutes

 

Grazing                         Nervous                       Picking at food             Read, remove food or yourself from area

 

 

 

 

 

BEHAVIORAL EXCHANGE WORKSHEET

 

 

SITUATION

 

FEELINGS

 

BEHAVIOR

 

EXCHANGE