1. To Lose, Gain or Maintain
Know Your Weight

2. How Much is One Pound of Fat?
To Lose:
Calories Burned:
1 pd/wk
3,500/ wk (500 cals/day)
1.5 pds/wk
5,250/ wk (750 cals/day)
2 pds/wk
7,000/wk (1,000 cals/day)

3. BODY FAT PERCENTAGE 20-29 30-39 40-49 50-59 60+ Poor Fair Average Good
Men
Women
Poor
>22.4
>27.7
>24.2
>29.3
>26.1
>32.1
>27.5
>35.6
>28.5
>36.6
Fair
Average
Good
Excellent
<=9.4
<=17.1
<=13.9
<=18.0
<=16.3
<=21.3
<=17.9
<=25.0
<=18.4
<=25.1
Body Fat Percentage demonstrates how much fat is on the body. The remainder is muscle, bone, tissue, and water.

4. On track to lose, gain or maintain weight?
CALORIES IN
# 2 : Arrive Early to work Today!
Burn: 25 Calories
# 1 : Good Morning To You!
Consume: 420 Calories
CALORIES OUT
# 5 : Lunch Time!
Consume: 250 Calories
# 3: Stair Climbing!
Burn: 20Calories
# 4: Stress Relief!
Burn: 90 Calories
# 6 : 3pm and low on Energy!.
Consume: 230 Calories
# 7: Workout Time!
Burn: 230 Calories
# 11: Dinner Time!
Consume: 550 Calories
# 8: Grocery Chores!
Burn: 25 Calories
# 9 : Company is Coming!
Burn: 40 Calories
# 10 : Bathroom Duty!
Burn: 50 Calories
# 13 : Something Sweet!
Consume: 250 Calories
Total Calories Consumed: 1,700
Total Calories Burned: 505
# 12: Dish Duty!
Burn: 25 Calories
Is this person on track to: Lose, Gain or Maintain Weight?

5. What challenges do your foresee this week? How will you overcome them?
Create an Action Plan
My current Body Weight is: __________lbs and My Goal Weight for next week is: _____lbs. To achieve this goal, I will need to lose or gain _____ lbs, which is a calorie deficit of ________. I will achieve this by…..
1: I will __________________________________________________________
2: I will __________________________________________________________
3: I will __________________________________________________________
I am ________% confident that I will be able to achieve these goals because
________________________________________________________________________.
What challenges do your foresee this week? How will you overcome them?
Barrier
Solution

6. Create an Action Plan My Plan This Week Type of Physical Activity
When (time of day)
Minutes
Calories Burned
Completed PA Plan : Y/N
My plan to reduce or increase my daily caloric intake:
Amount of Calories I plan to consume
Completed Food/Bev. Plan : Y/N
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Total Physical Activity Minutes for Week (rec. 150+) :
Approximate Total Calories Burned for Week :
Approximate Total Calories Consumed for Week: