Each Topic on this programme contains 3 weekly worksheets, which you will find in the last lesson of each topic. Those worksheets need to be completed every week before you move on to the next Topic.
They are:
1 Weekly Food Diary
Complete your food diary every day. Write the time you ate and details into it. If you are emotionally eating or eating food which you had not planned for, also add what mood you were in and the thoughts that went through your mind. Keeping a food diary like this will help you to identify situations that lead you to sabotage your weight loss.
2 Weekly Self Assessment
In this worksheet, you reflect every week how you got on. It’s really important to take a few minutes and see what you did well and where you might want to improve over the coming weeks.
3 Weekly Checklist
In your weekly Checklist, you tick off each day that you have completed the set tasks, such as filling in your food diary, and more tasks will be added as you go through the programme.
At the bottom of this worksheet, you are asked to give yourself credit every day for 3 things you did well in helping you lose weight. This is really important, as most people tend to only focus on what they didn’t do well. For example, you might have been eating healthy all day and in the evening someone offered you a sweet and you ate it. You start beating yourself up and forget all the great choices you made throughout the day. This can lead to you losing your motivation.
To counter this, you are asked to give yourself credit, every single day. It can be for the smallest things.
For example:
You might have had an extra glass of water
or someone offered you a slice of cake and instead of eating it all, you shared it
You started to prepare your lunches and bring them to work
You went for a short walk
When you are out on the weekend, you reduced the amount of alcohol you consumed
When ordering food in a restaurant, you asked for a salad instead of chips as a side dish.
Those are just examples, but you will learn to find many more examples that apply to yourself.
Giving yourself credit on a daily basis is really important. It will help you stay motivated!
