Self-Management Behavioral Contract: Lose the Baby Weight
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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 Cant Believe its Not Butter.