“Leading the Bariatric Support Community; Assuring Optimal Outcomes

Career & Finance Goal– Pages 24,26

Set Spirituality Goal– Pages 25,26

I graze in the evening Get bored and eat Don’t pay attention Eat during commercial Social eating Thinking about food Relax/ pleasure of eating What’s for dinner Snack after dinner Open the door to car Open front door/ relax Seeing food like Offers of food Stress/ deprived Pleasure Comfort Social w/family Normal Relax/ deserve/reward Fullfill craving Avoid other chores Weight gain Depression Feel like failure Guilt feeling Loss of control Unnecessary Shameful Reinforces Worst fears Call a friend Read Walk dog Take a bath Clean the house Go to bed Do handiwork Eat healthy Prepare for next day Introspection why ?

Benefits List ■ Calming ■ Relaxation ■ I feel normal ■ When I am doing this I don’t have to do my other responsibilities (chores) ■ Enjoy the taste of food ■ Satisfied ■ I can focus on something else besides my problems ■ Fulfilling a craving ` Alternation Action ■ *Handwork (8) ■ Woodwork ■ Yoga ■ *Brush teeth (4) ■ Chew gum ■ * Call a friend (6) ■ Go tanning ■* Get on the computer (3) ■ *Go to bed (7) ■ Take a nap ■ * Turn on music and dance (6) ■ Do a manicure or pedicure

` Alternation Action ■ *Handwork (8) ■ Woodwork ■ Yoga ■ *Brush teeth (4) ■ Chew gum ■ * Call a friend (6) ■ Go tanning ■* Get on the computer (3) ■ *Go to bed (7) ■ Take a nap ■ * Turn on music and dance (6) ■ Do a manicure or pedicure 1.Handwork 2.Go to bed 3.Call a friend 4.Turn on music & dance 5.Brush your teeth 6.Get on the Computer

If you are going to successfully lose weight or maintain a Healthy weight, there must be a balance between the calories you take in by eating and the calories you use each day. Calories- In Exercise Life Function Protein Fat Carbohydrates Exercise Protein Fat Carbohydrates Protein Finding Balance ActivityExercise Life Function Calories- Out Protein Fat Carbohydrates Life Function Exercise Activity

Total Calories 710 !! Achieving a Balance in Your Lifestyle, Preferences: If you are on the Kick Start Program you will continue in the same pattern; the difference will be your selection of foods I am a bread-head I have a Sweet Tooth Give me something Salty!

Total Calories 710 !! A B C D E F G H I J K A. Serving Size B. Servings Per Container or Package C. Calories and Calories from Fat D. Percent Daily Value E. Total Fat F. Cholesterol and Sodium G. Total Carbohydrates H. Protein I. Vitamin A and Vitamin C J. Calcium and Iron K. Calories per Gram

ABCDE Product Name Serving Size Serv. Per Container Calories Protein Carbohydrates Fats What is the SERVING SIZE? How many servings PER CONTAINER? If you were watching your CARBOHYDRATES which would you choose? If you were trying to get in the most PROTEIN would you choose this product? If you were watching your CALORIES which would you choose? What is you best choice for the lowest FATS?

Set a Spiritual GoalPages 25, 26 Complete Step 8 - Implement New HabitPages Read Pages Reassess Fitness Assessment by Completing Pages 7-19 Evaluate Kick Start Days Pages 8-14 Read Broadening Food Alternatives Pages Learn % of recommeded fat, carbohydrate & protein. Commit to use information and stay within those recommendations

© Bariatric Support Centers International Leading the bariatric support community; Assuring optimal outcomes since