from Sharing-Diet-Info Building a Diet Plan
MY DIET GAME PLAN
1. My height is ______ feet and ______ inches.
2. My current weight is ___________ pounds.
3. FINAL WEIGHT LOSS GOAL - I need to lose _________ pounds.
(Determine this amount by using the standard weight charts at Diet
Bites found here: Weight Charts. Please follow all the directions
on this page when you weigh, as well as when you are calculating
your FINAL weight loss goal. We recommend that you choose the
HIGHEST number in the chart for your height, regardless of your
frame. Once you reach that weight, you can decide at that point if
you need to lose more.)
4. I plan to begin my diet on this date: __________________
5. I will reach my weight goal on this date: _________________
(Determine this number by calculating 2 pounds per week. For
example, if Joan plans to lose 58 pounds, it is going to take her 29
weeks.)
6. These are my tiered weight goals:
_______ _______ _______ _______
_______ _______ _______ _______
_______ _______ _______ _______
_______ _______ _______ _______
_______ _______ _______ _______
_______ _______ _______ _______
Determine your goals weights according to this example: Jim weighs
277 pounds and wants to lose down to 175 pounds. His first goal
weight will be 270. His next goal is 260 pounds. Then 250, and so
forth (240, 230, 220, 210, 200, 190, 180, 175) until he reaches 175
pounds. You will lose weight much easier if you break your OVERALL
WEIGHT LOSS GOAL into smaller increments.
7. Here are a few of my favorite foods:
_________________________ _________________________
_______________________
_________________________ _________________________
_______________________
_________________________ _________________________
_______________________
_________________________ _________________________
_______________________
_________________________ _________________________
_______________________
8. These are my favorite activities:
_________________________ _________________________
_______________________
_________________________ _________________________
_______________________
9. My hobbies include:
_________________________ _________________________
_______________________
_________________________ _________________________
_______________________
10. Whenever I reach a weight loss goal, this is how I plan to
reward myself:
____ Enjoy a favorite goody. I'll be sure to count it as part of
my daily calorie intake, however.
____ Purchase something for my home.
____ Go to a movie. I'll be sure to resist the hot buttered
popcorn.
____ Purchase something personal for myself, such as a new piece of
clothing, or a special treasure.
____ A night out on the town OR a day out on the town.
11. I plan to exercise by doing the following, at least every other
day:
_____________________________________________________________________
______________
_____________________________________________________________________
______________
_____________________________________________________________________
______________
_____________________________________________________________________
______________
12. Check the amount of calories that you are going to eat per day
until you have reached your final weight goal. If you have 100 or
less pounds to lose, circle 1,200 - 1,350. If you have 100 to 150
pounds to lose, circle 1,600. If you have 150 to 200 pounds to
lose, circle 1,750. If you have more than 200 pounds to lose,
please get with your physician as soon as possible for a supervised
weight program.
_____ 1,200 to 1,350 calories per day
_____ 1,600 calories per day (when you are within 100 pounds of your
goal, drop to 1,200 to 1,350 per day)
_____ 1,750 calories per day (when you are within 150 pounds of your
goal, drop to 1,600 calories per day)
13. Personal notes:
_____________________________________________________________________
______________
_____________________________________________________________________
______________
_____________________________________________________________________
______________
_____________________________________________________________________
______________
_____________________________________________________________________
______________
_____________________________________________________________________
______________
_____________________________________________________________________
______________
_____________________________________________________________________
______________
14. My Daily Menus: (Cal = Calories)
DAY______________________
Breakfast = ____ Cal
Snack = ____ Cal
Lunch = ____ Cal
Snack = ____ Cal
Dinner = ____ Cal
DAY______________________
Breakfast = ____ Cal
Snack = ____ Cal
Lunch = ____ Cal
Snack = ____ Cal
Dinner = ____ Cal
DAY______________________
Breakfast = ____ Cal
Snack = ____ Cal
Lunch = ____ Cal
Snack = ____ Cal
Dinner = ____ Cal
DAY______________________
Breakfast = ____ Cal
Snack = ____ Cal
Lunch = ____ Cal
Snack = ____ Cal
Dinner = ____ Cal
DAY______________________
Breakfast = ____ Cal
Snack = ____ Cal
Lunch = ____ Cal
Snack = ____ Cal
Dinner = ____ Cal
DAY______________________
Breakfast = ____ Cal
Snack = ____ Cal
Lunch = ____ Cal
Snack = ____ Cal
Dinner = ____ Cal
DAY______________________
Breakfast = ____ Cal
Snack = ____ Cal
Lunch = ____ Cal
Snack = ____ Cal
Dinner = ____ Cal
MY DIET GAME PLAN
1. My height is ______ feet and ______ inches.
2. My current weight is ___________ pounds.
3. FINAL WEIGHT LOSS GOAL - I need to lose _________ pounds.
(Determine this amount by using the standard weight charts at Diet
Bites found here: Weight Charts. Please follow all the directions
on this page when you weigh, as well as when you are calculating
your FINAL weight loss goal. We recommend that you choose the
HIGHEST number in the chart for your height, regardless of your
frame. Once you reach that weight, you can decide at that point if
you need to lose more.)
4. I plan to begin my diet on this date: __________________
5. I will reach my weight goal on this date: _________________
(Determine this number by calculating 2 pounds per week. For
example, if Joan plans to lose 58 pounds, it is going to take her 29
weeks.)
6. These are my tiered weight goals:
_______ _______ _______ _______
_______ _______ _______ _______
_______ _______ _______ _______
_______ _______ _______ _______
_______ _______ _______ _______
_______ _______ _______ _______
Determine your goals weights according to this example: Jim weighs
277 pounds and wants to lose down to 175 pounds. His first goal
weight will be 270. His next goal is 260 pounds. Then 250, and so
forth (240, 230, 220, 210, 200, 190, 180, 175) until he reaches 175
pounds. You will lose weight much easier if you break your OVERALL
WEIGHT LOSS GOAL into smaller increments.
7. Here are a few of my favorite foods:
_________________________ _________________________
_______________________
_________________________ _________________________
_______________________
_________________________ _________________________
_______________________
_________________________ _________________________
_______________________
_________________________ _________________________
_______________________
8. These are my favorite activities:
_________________________ _________________________
_______________________
_________________________ _________________________
_______________________
9. My hobbies include:
_________________________ _________________________
_______________________
_________________________ _________________________
_______________________
10. Whenever I reach a weight loss goal, this is how I plan to
reward myself:
____ Enjoy a favorite goody. I'll be sure to count it as part of
my daily calorie intake, however.
____ Purchase something for my home.
____ Go to a movie. I'll be sure to resist the hot buttered
popcorn.
____ Purchase something personal for myself, such as a new piece of
clothing, or a special treasure.
____ A night out on the town OR a day out on the town.
11. I plan to exercise by doing the following, at least every other
day:
_____________________________________________________________________
______________
_____________________________________________________________________
______________
_____________________________________________________________________
______________
_____________________________________________________________________
______________
12. Check the amount of calories that you are going to eat per day
until you have reached your final weight goal. If you have 100 or
less pounds to lose, circle 1,200 - 1,350. If you have 100 to 150
pounds to lose, circle 1,600. If you have 150 to 200 pounds to
lose, circle 1,750. If you have more than 200 pounds to lose,
please get with your physician as soon as possible for a supervised
weight program.
_____ 1,200 to 1,350 calories per day
_____ 1,600 calories per day (when you are within 100 pounds of your
goal, drop to 1,200 to 1,350 per day)
_____ 1,750 calories per day (when you are within 150 pounds of your
goal, drop to 1,600 calories per day)
13. Personal notes:
_____________________________________________________________________
______________
_____________________________________________________________________
______________
_____________________________________________________________________
______________
_____________________________________________________________________
______________
_____________________________________________________________________
______________
_____________________________________________________________________
______________
_____________________________________________________________________
______________
_____________________________________________________________________
______________
14. My Daily Menus: (Cal = Calories)
DAY______________________
Breakfast = ____ Cal
Snack = ____ Cal
Lunch = ____ Cal
Snack = ____ Cal
Dinner = ____ Cal
DAY______________________
Breakfast = ____ Cal
Snack = ____ Cal
Lunch = ____ Cal
Snack = ____ Cal
Dinner = ____ Cal
DAY______________________
Breakfast = ____ Cal
Snack = ____ Cal
Lunch = ____ Cal
Snack = ____ Cal
Dinner = ____ Cal
DAY______________________
Breakfast = ____ Cal
Snack = ____ Cal
Lunch = ____ Cal
Snack = ____ Cal
Dinner = ____ Cal
DAY______________________
Breakfast = ____ Cal
Snack = ____ Cal
Lunch = ____ Cal
Snack = ____ Cal
Dinner = ____ Cal
DAY______________________
Breakfast = ____ Cal
Snack = ____ Cal
Lunch = ____ Cal
Snack = ____ Cal
Dinner = ____ Cal
DAY______________________
Breakfast = ____ Cal
Snack = ____ Cal
Lunch = ____ Cal
Snack = ____ Cal
Dinner = ____ Cal
This is great. My printer isn't working. :( But I may save this on a file and fill it out on the computer. Thanks. :)
Yikes! My new printer says there is a paper jam, with no paper in it. But I need to start a jounal again. My only suggestion daily is a comment on how you felt each meal. An emotional account is helpful.
You may want to check and see if anything got stuck in the printer. Lydia jammed some of her hair bands into the printer and it wasn't until we took it apart before we realized it. And we got the "paper jammed" too. Maybe a pen fell into the printer or something.