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Introduction …………………………………………………..	11
How to Use This Program …………………………………	13
Use Pencil……………………………………………………	13
Are You Ready to Lose Weight?..............................................	14
(Weight Loss Questionnaire)
Results - Are You Ready to Lose Weight?...............................	21
Avoid Diets……….………………………………………….	23
BMI Chart……….…………………………………………..	24
Preparation…………………………………………………	26
Find Motivation (Reason Why)……………………………..	27
Goal Setting………………………………………………….	43
Create Checkpoints Along the Way…………………………..	49
Weight-Loss Action Form…………………………………….	52
Monitor Your Weight Daily………………………….……….	53
The Daily Weight-Loss Process & Using the Scale…....…	54
The Daily Process……………………………………..….	55
Day 1 …………………………………………………………..	56
Create a Plan for Day 1……………………………………….	57
Daily Journal - End of Day 1…………………………………	58
End of Day Questions…………………………………………	59
Day 2…………………………………………………………..	60
Start of Day Questions……….…………………………..	61
Create a Plan for Day 2………………………………………	62
Daily Journal - End of Day 2………..……….………………	63
End of Day Questions……………...…………………………	64
Day 3……………………………………………………………	65
Start of Day Questions…………………………………….	66
Create a Plan for Day 3……………………………………...	67
Daily Journal - End of Day 3……………………………..…	68
End of Day Questions…………………………………..……	69
Day 4……………………………………………………………	70
Start of Day Questions…………………………………….	71
Create a Plan for Day 4…………………………………….….	72
Daily Journal - End of Day 4………………………………….	73
End of Day Questions…………………………………………	74
Day 5………………………………………………………...…	75
Start of Day Questions………………………………………...	76
Create a Plan for Day 5……………………………………..	77
Daily Journal - End of Day 5……………………………….	78
End of Day Questions……………………………………….	79
Day 6…………………………………………………………..	80
Start of Day Questions………………………………….…..	81
Create a Plan for Day 6…………………………………….	82
Daily Journal - End of Day 6…………………………………	83
End of Day Questions………………………………………	84
Day 7…………………………………………………….	85
Start of Day Questions…………………………………….…..	86
Create a Plan for Day 7………………………………..……	87
Daily Journal - End of Day 7……………………………….	88
End of Day Questions………………………….……………	89
Self Evaluation – Week 1…………………………………..….	90
Day 8……………………………………………………….….	92
Start of Day Questions……………………………………..….	93
Create a Plan for Day 8………………………………….….	94
Daily Journal - End of Day 8………………..………….…..	95
End of Day Questions…………………………………….……	96
Day 9………………………………………………………..….	97
Start of Day Questions…………………………………	98
Create a Plan for Day 9…………………………………….	99
Daily Journal - End of Day……………………………………	100
End of Day Questions………………………………………….	101
Day 10…………………………………………………………	102
Start of Day Questions……………………………..………….	103
Create a Plan for Day 10……………………………………	104
Daily Journal - End of Day 10………………………………...	105
End of Day Questions……………………………….................	106
Day 11………………………………………………………….	107
Start of Day Questions…………………………………..……	108
Create a Plan for Day 11…………………………………....	109
Daily Journal - End of Day 11………………………………...	110
End of Day Questions……………………………….…………	111
Day 12…………………………………………………………	112
Start of Day Questions…………………………..…….	113
Create a Plan for Day 12………………………………….......	114
Daily Journal - End of Day 12………………………………...	115
End of Day Questions…………………………………..…...	116
Day 13………………………………………………………….	117
Start of Day Questions………………………………….	118
Create a Plan for Day 13………………………….………..	119
Daily Journal - End of Day 13……………………….……….	120
End of Day Questions…………………………………..……..	121
Day 14………………………………………………………….	122
Start of Day Questions……………………………..….	123
Create a Plan for Day 14………………..……………….….	124
Daily Journal - End of Day 14……………………….……..	125
End of Day Questions……………………………..…………..	126
Self Evaluation – Week 2……………………….……………..	127
Day 15………………………………………………………….	129
Start of Day Questions……………………………..…………..	130
Create a Plan for Day 15……………………………………	131
Daily Journal - End of Day 15 ………………………………..	132
End of Day Questions……………………………..………...	133
Day 16………………………………………………………….	134
Start of Day Questions…………………………………………	135
Create a Plan for Day 16…………………………………........	136
Daily Journal - End of Day 16………………………………..	137
End of Day Questions……………………….……………	138
Day 17…………………………………………………………	139
Start of Day Questions…………………………………	140
Create a Plan for Day 17……………………………..……….	141
Daily Journal - End of Day 17……………………….……….	142
End of Day Questions…………………………………………	143
Day 18……………………………………………………………	144
Start of Day Questions..……………….…………..……	145
Create a Plan for Day 18……………………….…………...	146
Daily Journal - End of Day 18……………………………...	147
End of Day Questions………………………….………..	148
Day19……………………………………………………………	149
Start of Day Questions……………………………………...	150
Create a Plan for Day 19………………………………..	151
Daily Journal - End of Day 19………………………………..	152
End of Day Questions…………………………….……..	153
Day 20………………………………………………..…………	154
Start of Day Questions………………………..………...	155
Create a Plan for Day 20………………………....……..…	156
Daily Journal - End of Day 20……………...…………..	157
End of Day Questions………………………….………..	158
Day 21…………………………………………………………	159
Start of Day Questions………………………………..	160
Create a Plan for Day 21………………….………………….	161
Daily Journal - End of Day 21………………………………..	162
End of Day Questions……………………………….…..	163
Self Evaluation – Week 3…………………………….	164
Day 22…………………………………………………………	166
Start of Day Questions………………………………….	167
Create a Plan for Day 22………………………………..	168
Daily Journal - End of Day 22………………………………..	169
End of Day Questions…………….……………………..	170
Day 23…………………………..……………………………..	171
Start of Day Questions…………… ..……………..….	172
Create a Plan for Day 23…………...………………………	173
Daily Journal - End of Day 23………..………………………	174
End of Day Questions……………………………………….....	175
Day 24…………………………………………………………....	176
Start of Day Questions…………………………….…..………	177
Create a Plan for Day 24………………………….…..………	178
Daily Journal - End of Day 24……………………..…………	179
End of Day Questions ………………………………………	180
Day 25…………………………………………………………..	181
Start of Day Questions…………………………………..........	182
Create a Plan for Day 25………………………………...........	183
Daily Journal - End of Day 25………………………………..	184
End of Day Questions…………………………………............	185
Day 26…………………………………………………………	186
Start of Day Questions………………………………….	187
Create a Plan for Day 26…………………………….……….	188
Daily Journal - End of Day 26……………………………….	189
End of Day Questions……………………………..………….	190
Day 27…………………………………………………………..	191
Start of Day Questions………………………….…….	192
Create a Plan for Day 27……………………….…………….	193
Daily Journal - End of Day 27……………………………….	194
End of Day Questions……………………………..………….	195
Self Evaluation – Week 4……………………………………..	196
Day 28…………………………………………………………	198
Start of Day Questions……………………………….…	199
Create a Plan for Day 28………………….……..…………	200
Daily Journal - End of Day 28………………………………..	201
End of Day Questions…………………………………....	202
Day 29…………………………………………………………	203
Start of Day Questions………………………………..	204
Create a Plan for Day 29……………………………………..	205
Daily Journal - End of Day 29…………………..….………..	206
End of Day Questions……………………………….....……..	207
Day 30……………………………………………………………	208
Start of Day Questions………………………………..……….	209
Create a Plan for Day 30…………………………….……..	210
Daily Journal - End of Day 30………………………………..	211
End of Day Questions……………………………………........	212
Day 31……………………………………………………………	213
Start of Day Questions…………………………………..	214
Create a Plan for Day 31……………………………………..	215
Daily Journal - End of Day 31………………………….……	216
End of Day Questions…………………………………..…….	217
Self Evaluation – End of Program…………………………..	218
How to Deal With Weight-Loss Obstacles…………………….	220
Weight Loss Obstacles & Solutions……………………….…	224
Weight Loss Strategies……………………………….………	226
Simple Weight-Loss Strategies………………………….….…	227
Track Your Weight-Loss Progress………………………..….	228
Ways to Stay Positive………………………….………....……	229
Change to Lose Weight and Keep It Off………..……….….	230
Change the Habit of Being Overweight………………..….…	231
Change Your Associations with Unhealthy Foods……….….	232
Think About the Future……………………………………..	233
Procrastination is the Killer of Weight Loss…………………	234
Can People See Your Determination? ………………..…..…	235
Develop a Consistent Attitude………………………..…….…	236
Losing Weight is Uncomfortable …………………………….	237
5 Things We Can Do Now to Start Losing Weight……….…	238
Don’t Deprive Yourself……………………………..…….…...	239
Watch Portion Sizes……………………………………………	239
Understand Portion Sizes to Lose Weight………………..…..	240
Delay Gratification to Weight Loss……………………….…..	241
Choose Health Priorities Over Obligations…………………..	243
Make Adjustments to Lose Weight…………………………...	244
How to Handle Weight-Loss Mistakes………………….….…	245
Pay it Forward to Lose Weight……………………………….	246
Other Holiday Tips…………………………………………….	247
Weight-Loss Excuses Verses Weight-Loss Reasons…………	249
What Excuses Do You Give for Not Losing Weight? …...….	257
General Rules to Live By………………………………………	258
Solving the Weight-Loss Plateau……………………………..	260
A Few Reasons Why People Can’t Lose Weight …………….	261
Identify Emotional eating……………………………………..	262
Know Why You Eat…………………………….……………...	263
Ask Yourself a Few Questions to Lose Weight…………..…..	264
Maintain Your New Weight………………………………......	265
31 Day Weight Tracking Calendar……………………..…….	267
Time Tracking Worksheet……………………………………	268
Food Strategies ……………………………………………….	269
List Your To 10 Comfort Foods……………………………..	270
Eating & Food Tips…………………………………………....	271
Fruit………………………………………………………….....	274
Vegetables……………………………………………….……...	277
Make Healthy Snack Choices………………………………....	280
Best Vending Machine Choices………………………….…....	281
Shopping Tips……………………………………………….....	282
Healthy Kitchen – Basics……………………………………...	283
What Are Some High Protein Foods? ………….……………	284
Canned Foods to Stock………………………………..……....	286
Miscellaneous Items……………………………………...…....	287
Foods That Can Help You Feel Full……………..….……......	288
Timesaving Tips for Produce………………………………....	289
Meal Timesavers……………………………………………....	290
Restaurant Rights………………………………......................	291
Choose & Avoid……………………………..........................	292
Snacks to Keep at Work………………………………............	296
Food for the Road………………………………......................	297
Work Meeting Choices………………………………...............	299
Lunch Suggestions………………………………......................	300
Choose Your Beverages Wisely…………….............................	301
About Fast Food……………...................................................	302
Healthy Eating Terms……………...........................................	303
Drink More Water…………….................................................	304
Exercise & Activity Strategies……………………….………	306
Why Is Physical Activity Important For Weight Loss………	307
Benefits of Regular Physical Activity…………………………	310
Fitness Formula……………………………………………..…	312
Levels of Intensity…………………………………………...…	313
Components of a Workout……………………………………	314
Increase Daily Physical Activity……………………………...	315
Calories Burned (30 Minutes of Exercise)…………….…..…	318
Other Physical Activities & Exercises……………….…….…	319
Things to Know About Exercising……………………………	320
Prevent Exercise Plateaus…………………………………….	321
Prevent Exercise Reversibility……………………………..…	322
How Much Should You Exercise?............................................	323
Activity & Exercise Tips…………………………………...….	324
Review……...........................................................……………..	325
Contact Info……………………………..……...……………...	326