Weight Loss Journeys: Our Clients' Incredible Transformations

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I can eat more on 

Days I work?

days I'm  off ?

I awake at _

on work days 

& at____on days off 

I drink coffee at ____

I do not drink coffee because___

At work I can usually find bagels/donuts _

I feel hungry for lunch by____

I must take my lunch break at __

I am looking for a snack after lunch at ___

Dinner is between ____ PM &____PM

I am hungry when I arrive home from work

I am hungry an hour before dinner

The latest I go to bed is at___

I usually take a snack to bed 

Once in bed I never get up to get a snack 

1. When I  lose 5% ,  I will weigh __#
2.  On ___(date) 
3. 5% = ____ pounds 
4. 10 % =  ____ pounds
5. When I lose 10% (____#)
6. I will weigh____
7. My 2;additional goal weights are
8. are ____# and  
9. ____#
10. In 2015 , I weighed ___# 
11. In 2005, I weighed ___#
12. I feel great when I weigh __#
13. I look great when I weigh____#
14. I look too thin when I weigh __#
15. It is easy for me to lose ___#
16. The last time I lost 15 pounds was___

Snack size potato chips (1 bag= 150 calories)

Ice Cream sandwich (90 calories each) x 2

Jello cups (70 calories each)  X 2 with whipped cream ( unlimited)

Lasagna

Mac & cheese

Date and results of previous lab tests 

cholesterol 

glucose 

A1C 

thyroid 

Kidney 

Liver function  

My exercise contract;

The 2 days I choose are 

Every ____(Mon,Tue,Wed,Thu,Fri)  

&  every ___ (Sat,Sun) 

are the 2 days I've committed to a 15 to 20 minute walk each week.

 These 20 minutes are my own time, 

I will not use this time to 

walk the dog

 accept phone calls

 respond to questions from work.

 I deserve 15 - 20 minutes

 twice a week to

 exercise , meditate 

without interruption.

5 favorite unlimited beverages 

1) Homemade lemonade

2) Cosmopolitan

3) White Zinfandel

4)Coffee with vanilla creamer & 2 sugar packs          

5) vanilla flavored Coke zero 

five of my favorite unlimited choices 

1)Smarties

2) Hot Tamales

3)See's chocolate hard candy

4)See's Carmel lollipop 

5) trident chewing gum 

5% weight loss = ____#

I will lose 4-6 pounds every 2 weeks , I will weigh _____ with  5% weight loss on _____ (2-6 weeks from start date)

Goal weight # 2

10% weight loss = ____#  on Date ______

 10% = ____ of my current weight  = ____#

on Date_____________

That weight I would like to maintain for 2 years is____# . The last time I was at this weight was between 2016 and 2019 ( before covid ).

2 Foods Described as  Healthy & calories per serving

1) salads ( over 800 calories)

2)  sunflower seed 1,200 calories per bag 

3) Humus 720 calories per serving

when I crave something salty I enjoy 

popcorn___380__  calories (microwave popcorn)

and 

potato chips ___150__ calories 

Certain times of the month I crave 

chocolate _____(40 calories in each See's chocolate) 

Oreos ______ (50 calories each Oreo cookie)

Now I enjoy 

4 pieces of See's chocolate as a 150 option &

 10 to 12 small Oreos in an Oreo Snack Pack = 150 !

1,070 calories less 

When I Change 

my salad (1,250 calories) to 

a taco with salsa (180 calories)

( no sour cream no guacamole )