Weight Loss Contract

Personal Commitment Statement

Any successful weight-loss program requires you to be fully committed to changing your lifestyle. By formally agreeing to this contract, you confirm your commitment to your goals, which is essential for achieving success.


I, _________________________, am ready to take control of my life and my health by starting a realistic weight-loss program. I realize that I get frustrated easily with diets and weight-loss programs, and that I let this frustration defeat my efforts. I also realize that there are serious health risks that are associated with being overweight. I’m fully willing to change my lifestyle so that I can improve my health and well-being. I am fully committed to my success and will no longer make excuses



Diet Plan:




Activity Plan:


Weight loss goal:





____________________________________ __________
Signature Date

Have you signed the contract?

Have you made a commitment?

It's time to get serious!

A diet works when you stick to it!

Be honest with yourself !

Make yourself worth it!

Reward Chart

Have you made your reward chart yet?

I hope you have because it works. I have mine taped to the fridge so every time I open that sucker I have to look at my old skinny self. I see those things I am working for and I think twice about what goes into my mouth. I got to get my first reward today, a new bra(s). It was pretty cool! For the first time in a LOOOOONG time I could fit into one of those cute lace bras that skinny girls with normal size breasts get to wear. It was amazing, looking in the mirror and feeling good about yourself, the feeling cannot be matched by food. So I hope you all are pushing yourselves, setting goals and then truly rewarding yourself with something special when you make it. You work hard you deserve to do this for you. Stick around longer for your kids and look damn good while you do it! Bring those charts into the next meeting I want to see what everyone is working toward.

Alcohol

LOTS OF CALORIES
Carbohydrates = 4 calories per gram
Protein = 4 calories per gram
Alcohol = 7 calories per gram
Fat = 9 calories per gram

CONS
Absorbed immediately from the stomach and quickly converted to body fat
Doesn’t occupy any space in your stomach, you can drink and then fill up on food, double the damage
SLOWS down your metabolism
Negative motivational effects, doesn’t help make good eating decisions
Dehydrates you
A program of eating right, exercising regularly and limiting excessive consumption of alcohol would have a much greater positive effect of your heart and your health than the vague and generic advice of having a drink or two each day.


CUT CONSUMPTION IN HALF
Try nonalcoholic beverages, healthy snack foods can substitute
Drink to relax . . . take a walk, play a sport, read a novel, watch a show, take a bubble bath, meditate or chill out with music
Use less alcohol in your drinks.

Alternate your drinks with water.
Drink plenty of water and eat BEFORE you attend a social event. Be full when you get there.

ONE GLASS

1oz of hard liquor
6oz of wine
12 oz of beer