Part I. Identifying Reasons for Losing Weight

If you have decided that you want to lose weight, establishing your personal reasons for this decision will help you remain committed to your program. Check the reasons listed below that are important to your decision. If your most important reasons aren't included, add them to the list.

  Important Ranking
1. Follow my doctor's advice.
2. Wear a smaller clothing size.
3. Improve my appearance.
4. Feel more assured and attractive.
5. Feel healthier and more in control of myself.
6. Firm up muscle tone.
7. Improve sports performance.
8. Please someone who is important to me.
9. Help reduce low-back pain.
10. Lower high blood pressure.
11. Lower cholesterol and/ or triglyceride levels.
12. Increase high-density lipoprotein cholesterol.
13. Help control diabetes.
14. Have more energy and increase stamina.
15. Reduce risk of circulatory disease.
16.
17.
18.

Next, assign a ranking (1 is most important, 2 is next) to each of the reasons you have identified. For your top two reasons, write out below why these are your most important reasons. Do you think these reasons will help motivate you to start and stick with a weight-loss program? Why? Can you develop any strategies for using these reasons in your program (e. g., as rewards or written out and taped to the refrigerator as reminders)?


Part II. Daily Food Journal

To take a critical look at your eating habits, complete this food journal.

Date:  Day: M     Tu     W     Th     F     Sa     Su
Time of day M/S Food eaten Cals.  H  Where did you eat? What else were you doing? How did someone else influence you? What made you want to eat what you did? Emotions, thoughts, and feelings

M/S = Meal or Snack          H = Hunger Rating (0-3)


Part III. Identifying and Developing Strategies for Managing Common Eating Problems

By analyzing your daily food journal, you should be able to identify patterns of behavior that can contribute to overeating. For each of the groups of statements that appear below, check those that are true for you. If you check several statements for a given pattern/ problem, it will probably be a significant factor in your weight-control program. Possible strategies for dealing with each type of problem are given. For those eating problems you identify as important, add your own ideas to the strategies listed.

I often skip meals.

I often eat a number of snacks in place of a meal.

I don't have a regular schedule of meal and snack times.

I make up for missed meals and snacks by eating more at the next meal.

Problem: Irregular eating habits

Possible solutions:

1. Write out a plan for each day's meals in advance. Carry it with you and stick to it.

2.

3.



I eat more than one sweet dessert or snack each day.

I usually snack on foods high in calories and fat (chips, cookies, ice cream).

I drink regular (not sugar-free) soft drinks.

I choose types of meat that are high in fat.

I consume more than one alcoholic beverage each day.

Problem: Poor food choices

Possible solutions:

1. Keep a supply of raw vegetables handy for snacks.

2.

3.



I always eat everything on my plate.

I often go back for seconds and thirds.

I take larger helpings than most people.

I eat up leftovers instead of putting them away.

Problem: Portion sizes too large

Possible solutions:

1. Measure all portions with a scale or measuring cup.

2.

3.



I read or watch TV when I eat.

I eat more or snack when I'm with a certain group of people.

I always grab a snack between classes or when I walk through the kitchen.

I buy a cookie or doughnut every time I walk by the student union.

Problem: Environmental cues trigger eating

Possible solutions:

1. Eat only in one place and do nothing else while eating.

2.

3.



I tend to eat more when there's too much work to do.

Eating has a soothing effect when I'm troubled.

I like to eat when I'm lonely, frustrated, or anxious.

I'm liable to eat more if I'm annoyed after a bad morning or a bad day.

Problem: Food used to replace or deal with feelings

Possible solutions:

1. If you have a lot of work to do, stop and make a schedule for finishing it.

2.

3.


Did you discover any other patterns from your food journal that are contributing to overeating? If so, describe them below and give possible strategies for changing them.