Self-Management Behavioral Contract: Lose the Baby Weight

Self-Management Behavioral Contract: Lose the Baby Weight

Plan: Lose the Baby Weight and Keep it Off

Starting Date: 11-29-2010

Starting Weight: 215 lbs. Goal Weight: 190 lbs. 4lbs per week average

Exercise:

* Buy a new fitness Zumba DVD and begin first 30 minutes of workout

* Walk around the neighborhood for about a mile during off days

* Try doing five sit-ups at a time and increase gradually everyday

* Spend more time playing and being active with my son to build up energy

Exercise Log/ Progress Chart:

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Diet:

Food and Drink Intake

Stop eating fast foods and caffeinated beverages

Try to eat three big meals a day and eat healthy snacks in between larger meals

Big Meal 1: 1 slice of whole grain toast/ ½ of a blueberry bagel

1 cup of fresh fruit with 8 oz. glass of water

Big Meal 2: ½ grilled chicken sandwich with mustard/ ½ bag of baked lays potato chips

½ cup of fresh fruit with 12 oz. can of Diet 7-up

Big Meal 3: 4 oz. of baked catfish or tuna/ 1 cup of white rice

½ cup of green beans with an 8 oz. glass of water with crystal light flavoring

Healthy Snack Options:

Fresh Strawberries or any fresh fruit, Low-fat or Sugar free Jell-O, Sugar free candy or desserts, and drink as much water as possible with crystal light added.

Use fat free everything, no butter or vegetable oils substitute for olive oil or I Can't Believe it's Not Butter.

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