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Worksheets

Worksheets

These worksheets are tools that I personally have developed during the course of my weight loss journey. They are referred to in my book, and you can use them as they are in book, or by clicking the links you will open an 8.5 x 11 inch worksheet*. Print them out and use in good health!

If you prefer, you can save it to your computer so you can print it out as often as you need to.

Affirmations

This is a list of some of the affirmations I use. Use these and add your own. When you come up with one you really like–whether you wrote it yourself or you found it elsewhere, share it with the community!

  • I desire healthy foods.
  • I love myself and take care of my body.
  • I make healthy food choices easily.
  • I move my body effortlessly throughout the day.
  • I exercise joyfully on a regular basis.
  • I am open to the possibility that I can achieve my ideal body weight.
  • I have perfect health.
  • My body burns fat efficiently.
  • I am aware of what I eat.
  • I choose foods that fuel my body.
  • In every moment I love myself where I am and I have the potential to be even better.
  • I love myself just the way I am.
  • I love you ____ (your name), I really love you.
  • I am willing to change.
  • I am willing and able to change.
  • My body aligns with its perfect and natural health.
  • I have a healthy, slender, energetic body.
  • My body craves foods that nourish it.
  • My body sheds excess fat easily and effortlessly.

Download the 8.5 x 11 worksheet: Affirmations Worksheet

Clarity

Use this worksheet to help identify what you DO want by first noticing what you do NOT want. On the left side of the paper write down what you currently believe…about your body, your weight, your health, your deservability, etc. Then on the right side, turn that around and write what you WANT regarding that belief.

Example:

What I Believe About              what I do want

I hate my huge thighs               My legs are strong,  sturdy and carry me easily from place to place.

Download the 8.5 x 11 worksheet: Clarity Worksheet

Lies

Use this worksheet to identify lies you have learned about your body, weight loss, health, dieting, etc, and how to reword those lies into a positive affirmation.

Example

Identify the Lie Reword it into a Positive

I crave sugar My body desires food that fuels it

I can’t seem to lose weight I am open to the possibility that I can lose weight
My parents were fat so I will be I have the ability to change my life and my body no matter what my parents’ experience was
I can’t eat my favorite foods and be slender I can eat any foods I want and achieve and maintain my ideal weight

Download the 8.5 x 11 worksheet: Lies Worksheet

Options

Use this worksheet to identify alternatives you have to eating when you are feeling stressed, angry, sad, happy, etc. This is YOUR plan, your options, activities that YOU can do other than eat. Include any tools you need to use that option so you are prepared.

Example:

When  I I Will Tools Needed
Feel stressed at work Go for a 5 min walk around the building walking shoes
Angry Scream silently, in the bathroom, into my pillow, outdoors none
Feel overwhelmed Take some time for myself–a bath with lots of bubbles

Download the 8.5 x 11 worksheet: Options Worksheet

Reasons

Use this worksheet to help identify the deeper “why” behind your desire to lose weight. Write down your reasons for wanting to lose weight, and then categorize if that reason is for appearance “A”, comfort “C”, health “H”, or because you think you should “S”

For example:

I want to be able to walk around the block without getting out of breath H/C

I want to be able to ride in an airplane without needing belt extensions C

I want to feel more attractive so I have more confidence in public A

My doctor says losing weight will reduce my blood pressure S/H

Download the 8.5 x 11 worksheet: Reasons Worksheet

Who Do I Want to Be

Use this worksheet to focus attention on what you want in life.

I want:   _____________________________________________

I know:   _____________________________________________

I accept:    ____________________________________________

I deserve:  ____________________________________________

I refuse:     ____________________________________________

I will:    ______________________________________________    

I  ______:     __________________________________________

Download the 8.5 x 11 worksheet: Desires Worksheet

*All the worksheets are in pdf format and you will need to be able to open pdf documents in order to read them. Most people can do this on their computers already, but if not, you just need to download a free copy  of Adobe Reader.

<span style=”color: #2e3391;”><span style=”color: #000000;”>These worksheets are tools that I personally have developed during the course of my weight loss journey. They are referred to in my book, and you can use them as they are in book, or by clicking the links you will open an 8.5 x 11 inch worksheet*. Print it out and use it in good health! </span></span> <span style=”color: #2e3391;”><span style=”color: #000000;”>If you prefer, you can save it to your computer so you can print it out as often as you need to.</span></span> <span style=”color: #2e3391;”><span style=”color: #000000;”>Lies Worksheet</span></span> <span style=”color: #2e3391;”><span style=”color: #000000;”>Use this worksheet to identify lies you have learned about your body, weight loss, health, dieting, etc, and how to reword those lies into a positive affirmation.</span></span> <span style=”color: #2e3391;”><span style=”color: #000000;”>Example</span></span> <span style=”color: #2e3391;”><span style=”color: #000000;”>Lie: I can’t seem to lose weight.</span></span> <span style=”color: #2e3391;”><span style=”color: #000000;”>Reword into a Positive: I am open to the possibility that I can lose weight.</span></span> <span style=”color: #2e3391;”><span style=”color: #000000;”>Lie: My parents were fat so I will be.</span></span> <span style=”color: #2e3391;”><span style=”color: #000000;”>Reword: I have the ability to change my life and my body no matter what my parents’ experience was. </span></span> <span style=”color: #2e3391;”><span style=”color: #000000;”> </span></span> Options <span style=”color: #2e3391;”><a href=”http://refuse-to-diet.s3.amazonaws.com/options_worksheet.pdf” target=”_self”>Options Worksheet</a></span> <span style=”color: #2e3391;”><span style=”color: #000000;”>*All the worksheets are in pdf format and you will need to be able to open pdf documents in order to read them. Most people can do this on their computers already, but if not, you just need to download a free copy  of <a title=”Adobe Reader” href=”http://get.adobe.com/reader/?promoid=BUIGO” target=”_blank”>Adobe Reader</a>.</span> </span>