You are a special person with wonderful qualities and talents. You deserve to treat yourself well with a positive attitude every day.
What do you like best about yourself? Maybe it’s your great sense of humor, your skills on the piano, or your ability to paint life-like portraits. List 5 qualities you like and admire about yourself.
People come in all shapes and sizes. Some parts of your body may change as you lose weight or grow taller, but you’ll still be the same person inside. Part of maturing is learning that it’s okay if you don’t look exactly like the celebrities in magazines or on TV. It’s important to appreciate and accept your unique body shape and features. List 5 features you like right now about your body. (Here are some ideas to get you started: my eyes, my strong arms, my hair, my ears, my legs, my skin, my hands, my feet).
Everyone talks to themselves “in their heads.” Putting yourself down just continues to make you feel bad. Changing the “trash” talk to “super” self-talk can change your mood and your behavior.
See the Difference:
Trash talk: Chris came home from a track meet, feeling disappointed that he didn’t win his race. He told himself “I should just quit, why even bother. I’m too fat to be on the team anyway.” He went into the kitchen looking for something to eat to make him feel better. He found a bag of chips in the pantry, plopped down in front of the TV, and polished off the bag.
Super self-talk: Chris came home from a track meet feeling disappointed that he didn’t win his race. He told himself “Although I didn’t win, I almost beat my best time. I practiced hard this week but tomorrow I’m going to ask my coach for some pointers to improve my form.” Then Chris dropped his backpack off and grabbed his dog to go for a walk in the neighborhood.
Examples of Super Self-Talk
• I’m taking one step at a time to reach my goals—I know I can do it!
• My weight doesn’t define who I am as a person—I am special no matter how much I weigh.
• I like to move my body.
• By body is powerful and strong.
• Nothing can stop me from being successful.
• Even if I have a setback, I can just start again.
• Eating when I’m not hungry doesn’t make sense; I’m going to find something else to do.
Pat yourself on the back when you reach a goal. You deserve it! List 5 (non-food) ways you can reward yourself for your hard work (Here are some ideas to get you started: music downloads or CDs, books, magazines, clothing, exercise gear, manicure, movie).
Being kind to yourself, appreciating your body, using super self-talk, and rewarding yourself for your successes will help you develop a more positive attitude about yourself and the world around you.
My Eating Challenges:
My “Energy In” Goal for the Next Week:
My Activity Challenges:
My “Energy Out” Goal for the Next Week:
OPTIFAST® Program materials may not be reproduced in any form without the prior permission of Nestlé Health Care Nutrition, Inc.
All trademarks are owned by Société des Produits Nestlé S.A., Vevey, Switzerland. ©2017 Nestlé. All rights reserved. OPTI-13945-1017
At Nestle Health Science, we know that maintaining your OPTIFAST weight loss is important. We also know that it’s not always easy to know which foods are best to include in your meals. We’ve listed several foods below that can help you maintain your weight and better manage your blood glucose level...
Tools for success • Understand the principles of mindful eating and how it can help you change the way you eat. • Use the principles of mindfulness to increase awareness of your feelings and thoughts during meal planning, food preparation, and eating. • Learn the hunger and satiety scale and use ...
Assessing Your Weight Management Skills For some people, managing their weight seems effortless and requires little in the way of conscious attention or planning. Most of us, however, need to devote time and energy to this task. For some, it can feel like a full-time job. Congratulations on your w...
Water is the largest single component of the human body as it accounts for approximately 60% of an adult’s total body weight! It is an essential element for all body tissues whether intra or extracellular. Water serves in several key functions in the human body as a:...
Eating well is essential for people living with diabetes. Incorporating healthy foods into your diet is critical. By being mandated to remain at home, most of us are likely to burn far fewer calories than we usually do simply by reducing our physical activity, causing your blood sugar swings. These...
Tools for success Recognize factors that can disrupt natural sleep cycles and lead to obesity and chronic diseases Identify sleep habits that can improve your sleep and contribute to long term weight management There’s Nothing Like a Good Night’s Sleep Sleep provides restorative functions like mu...
A strong and healthy immune system is important all year round. When cold and flu season hits, it’s especially important to make sure your body has everything it needs to give you extra protection. There are a number of lifestyle habits you can make to boost your immune system and keep your body on...
Preparing your own meals is an important skill for improving your health and successfully managing your weight. When you do the cooking yourself, you are in control and can choose the recipes and ingredients so you know exactly what you are eating. You may feel that you just don’t have the time to p...
Many people suffer from being overweight, it is a problem because it does not only affect the person’s external appearance, but their general health as well since it can be the underlying cause of some diseases. That is why it is necessary to follow a diet that helps in obtaining the ideal weight a...
Before you joined the Program, how did your eating style compare with the 2015 Dietary Guidelines recommendation to choose a variety of nutrient rich foods among various food groups like whole grains, no fat and low fat dairy, fruit, vegetables, lean meats and poultry, beans and peas, nuts and seeds...
Are you overweight and feel like it is impossible to reach your ideal weight? Don’t worry, you are not alone! Statistics provided by the World Health Organization confirm that the rate of obesity among adults in the Middle East has nearly tripled since 1975, and that many Arab countries rank high in...
Understand your body image If you’re fighting a negative or false body image, it’s important to acknowledge it, understand its roots, come to terms with your true appearance, and – if you’re losing weight - gradually adjust to your new body. Know when you’re at risk of regaining weight Once you’v...
Communication is… incredibly important. It’sa bridge to building relationships, and the glue that holds them together. Good communication skills can enhance all aspects of your life, and even help you manage your weight....
Optifast VLCD is a food for special medical purposes and must be used under the supervision of a health care professional.