Unformatted text preview: Choosing to Change Worksheet
To complete this worksheet online, visit What can you do to manage your weight? What is an appropriate goal for weight management? Follow the steps below to
develop a weight-management plan.
Directions: Fill in your stage of behavior change in step 1 and complete the rest of the worksheet with your stage of change in
Step 1: Assess your stage of behavior change. Please check one of the following statements that best describes your
readiness to manage your weight.
I do not intend to change my body weight in the next six months. (Precontemplation)
I might change my body weight in the next six months. (Contemplation) M07_LYNC3671_03_SE_C07.indd 176 16/08/16 11:12 AM I am prepared to change my body weight in the next month. (Preparation)
I have been changing my body weight for less than six months. (Action) ✔ I have been changing my body weight for more than six months. (Maintenance) Step 2: Create a weight-management plan
1. What can BMI and waist-to-hip ratio tell a person about the effect of weight on health? How do you feel about your
weight when you look in the mirror? Do you want to maintain your current weight? Gain weight? Lose weight? How many
pounds? Write down exactly what you want to accomplish with your weight-management plan.
BMI and waist-to-hip ratio: BMI: 23.75 Waist-to-hip ratio: .89
Effect on health: I have a Low Health Risk and a Normal BMI
Weight-management goal: I want to develop a sustainable plan for my weight management now. 2. Given your current stage of behavior change, what can you do next to accomplish your weight-management goal? Which
side of the energy balance equation do you want to change: energy in or energy out? Or do you want to modify both?
Include a realistic timeline for your next step and list a reward for yourself once you have accomplished your next step.
Next step: I want to manage my energy in and out. I need to eat more food, and excersie more. It is difficult to do this on a
budget and while studying for school. I need to focus on my spending and buy cheaper, but healthier food alternatives. Timeline: 11/1/2019
Reward: Go out to my favorite dinner spot with my girlfriend after developing this new diet and exercise plan.
3. Consider that a healthful prescription for weight loss is cutting 500 to 1,000 calories a day, through reduced calorie intake
or increased exercise. This typically leads to a weight loss of 1 or 2 pounds a week. To gain weight, you add a similar
amount of calories daily. Now, consider the weight-management techniques introduced in this chapter. Which techniques
can you try to better manage your weight? Keep in mind that you should not cut calories below your recommended
MyPlate levels, which you can find at .
Shop smart and track my food intake are two strategies I can use to help maintain my current weight in a healthier way.
Also drinking water instead of sugary drinks filled with calories is an easy way to cut calories and help my budget. 4. If you want to simply maintain your current weight, what will you do to ensure that your energy expenditure meets the
energy you consume? Think about extended amounts of time when you might consistently consume more food (such as
holiday breaks) or where you might be less active than usual (such as during finals). What steps can you take during those
times to make sure you stay in energy balance?
I have been and will keep going to the gym and exercising reguraly in order to maintain my weight. I have a gym
membership at home now, so during Holiday breaks I will have access to a gym where I can exercise and maintain my energy expenditure. I will have more time to exercise, so I can burn the extra Calories. Step 3: Promote a healthful body image.
1. What are your current feelings about your body? When you think about your body, are you usually thinking about how it
looks? How it feels? What it does for you? Write down your general thoughts.
I currently feel very good about my body, but in the past I had body image issues. I had problems with how my body looked and it effected my mental health and social life in a negative way. That is why I committed to changing the way it looks. M07_LYNC3671_03_SE_C07.indd 177 16/08/16 11:12 AM 2. What do you like about your body? Write down at least three things.
I like my current weight and build. I like my physical fitness right now. I can run further and lift more than ever before.
I like my increased flexibility. It makes me feel healthier when I can do a deep stretch after working out. 3. Are there factors that lead you to think negatively about your body (for example, images you see in the media, opinions of
friends or family members, the presence of scars or injury, etc.)? If so, how could you combat those factors and improve
your body image?
My family is over-weight for the most part and I did not want to fit in with that stigma. I wanted to be different and the
health role model for my family by showing that they all can change. The opinions of my friends also hindered my in the past, but now I use that as motivation to be better and more physically fit. M07_LYNC3671_03_SE_C07.indd 178 16/08/16 11:12 AM ...
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- Fall '08