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Eating and Exercise Logs
Chapter
27
Eating and Exercise Logs
Chapter Contents Personal Exercise Record Weekly Home Exercise Program Eating Behavior Schedule
346 347 348
Helping Patients Live an Active Lifestyle Tips to Manage Weight Loss
349 350
Keeping a log of food intake and exercise is basic to weight control, body shape, and general health. A healthy lifestyle is the general goal or objective of most patients and very important to some. Keeping logs helps to focus a patient’s attention on the intentional purpose and goal of a healthy lifestyle being achieved. This chapter provides the therapist with forms, logs, record keeping forms, and guidelines. The therapist will be appreciated by those patients for whom the logs contained in this chapter are utilized.
Forms for the Therapist
© Elsevier Inc., 2010
345
Personal Exercise Record
Make a weekly record of gross energy expenditure and do so in 5-minute intervals. Each tick you make represents 5 minutes of exercise. Record only the exercise beyond your normal activity.
(Cut out and carry with you)
PERSONAL EXERCISE RECORD Week commencing: ________________ EASY (Golf, Walking, Dancing, Sailing) Place a tick on the dotted line for each 5 minutes of exercise this week. Then enter the total number of ticks in the space below and multiply by 20 to get the total of EASY exercise. _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ CALORIES BURNED = ____ x 20 = ______ MODERATE (Cycling, Tennis, Swimming) Place a tick on the dotted line for each 5 minutes of exercise this week. Then enter the total number of ticks in the space below and multiply by 35 to get the total of MODERATE exercise. _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ CALORIES BURNED = ____ x 35 = ______ VIGOROUS (Jump Rope, Jogging, Handball) Place a tick on the dotted line for each 5 minutes of exercise this week. Then enter the total number of ticks in the space below and multiply by 50 to get the total of VIGOROUS exercise. _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ CALORIES BURNED = ____ x 50 = ______ TOTAL CALORIES BURNED THIS WEEK = ______ Add the subtotals of the three types of exercise to calculate the total calories burned this week by exercise. GOAL = 3500 calories burned.
3500 calories � 1 lb of stored fat burned up by exercise. If you have burned over 3500 calories, reward yourself! Keep this chart going for 6 weeks to start a pattern of exercise
346 Personal Exercise Record
Weekly Home Exercise Program Week commencing: _____________ Much research has demonstrated that exercise is not only good for the heart, but also good for the health of the brain and its functioning. A strong brain combats depression, anxiety, and one’s general mental health. A healthy brain is also vital to the delay of dementia and to the prevention of a variety of health disorders, such as Parkinson’s disease. Weight management is another benefit of intentional exercise. In general, what is good for the heart is good for the brain. The spaces below are provided for the tracking of a weekly exercise program. Also note the reason for the exercise in which you engage during the week. For example, exercising for weight loss purposes, becoming physically fit, body shape refinement or even going to a gym for exercise and social engagement and friendship development.
EXERCISE
REASON
WHEN
1. _____________________________ ___________________________________ _______________________________ 2. _____________________________ ___________________________________ _______________________________ 3. _____________________________ ___________________________________ _______________________________ 4. _____________________________ ___________________________________ _______________________________ 5. _____________________________ ___________________________________ _______________________________ 6. _____________________________ ___________________________________ _______________________________ 7. _____________________________ ___________________________________ _______________________________ 8. _____________________________ ___________________________________ _______________________________ 9. _____________________________ ___________________________________ _______________________________ 10. _____________________________ ___________________________________ _______________________________ 11. _____________________________ ___________________________________ _______________________________ 12. _____________________________ ___________________________________ _______________________________ COMMENTS AND OBSERVATIONS:
REWARDS FOR CONSISTENCY AND PROGRESS:
Weekly Home Exercise Program
347
Eating Behavior Schedule
As part of my eating and weight management program this chart will be kept and analyzed periodically to see if I have any bad habits to be changed. Name: ______________________________________ Day
Eating time
1
2
3
4
5
6
7
348 Eating Behavior Schedule
Duration of eating
Location of eating
Body position (sitting, standing, reclining)
Week commencing: __________________ Other activity during eating
Mood during eating
Hunger rating at the start of eating time
Type and amount of food consumed (meal = M; snack = S)
Calories (est.)
Helping Patients Live an Active Lifestyle Living a lifestyle that is active and healthy is in the best interest of every individual. It is especially important for those, like us, that work in sedentary jobs. The following guidelines will help make the process reasonably safe when a client is undertaking a program of exercise and increased activity. Consider the following long-term guidelines for creating a healthy lifestyle. 1. Look to yourself first and engage in an exercise-based lifestyle. Be an example and model, not just a director that sends out orders. 2. Refer a client to someone that is considered an expert or coach. Don’t try to be both therapist and coach. Keep your role clear. 3. Conduct an exercise assessment at the time of the initial evaluation. Help clients develop a plan of exercise and lifestyle that will result in good mental health and positive general health. 4. Start clients out by taking small steps to begin the process, and then taking on larger and more demanding tasks and exercises. 5. Assign a series of homework assignments or tasks to help a client find an exercise program that they will stay with and undertake conscientiously. 6. Ask the client to keep a journal or record of the exercises selected and note how they affect the person’s energy level, thinking patterns, and health. 7. Potential problems need to be identified and confronted so the client will not drop out due to discouragement or some complex problem. 8. Plan ways to introduce rewards at specific achievement levels to maintain motivation, goal attainment, and create a healthy lifestyle. 9. Take the client out to a site, such as a local track, to encourage better compliance and interest. Use in vivo procedures to help the client feel more committed and involved. 10. Schedule regular discussions and review points to assess the client’s progress.
Helping Patients Live an Active Lifestyle
349
Tips to Manage Weight Loss The following tips have been found helpful by many people who are seriously and actively engaged in a weight loss program. Each person finds some of these tips particularly helpful. It is suggested you try all or most of them and then utilize the specific tips you find more helpful. 1. Develop a realistic body image. If necessary, use pictures of yourself or a model at an ideal healthy weight. 2. Set a goal, a concrete one, for yourself, such as buying a dress, or an outfit two sizes smaller than your present size, and hang it in a visible place. 3. Set a cue-weight, such as losing a pound a week. 4. Keep a record, log, diary or journal of your emotions and thoughts as you are losing weight. 5. Learn simple techniques in behavior management for self-regulation, including self-reinforcement, self-punishment, and behavioral rehearsal. 6. Use stimulus narrowing pertaining to food and eating. 7. Develop cognitive aversion to foods you are not to have; foods that are high in fat, sugar and salt. 8. Enjoy your meals, eat slowly, and roll your food in your mouth to get every bit of taste out of it. 9. Put your fork down between bites. 10. Set up a series of consequences if you do not attain your goal or follow your eating plan. 11. Focus on internal cues from your body signaling hunger and fullness; learn to ignore external cues for eating. 12. Slow down your eating and reduce the number of places you eat; restrict your eating to only the kitchen or dining room. 13. Avoid eating in front of the television or while reading. 14. Avoid eating when you are upset or depressed, or in response to any other emotion. 15. Recruit social support for your project of self-improvement. 16. Engage in relaxation and guided imagery exercises to improve your “will power.” 17. Become more assertive by practicing assertiveness (learn to say NO when it is necessary for self-improvement). 18. Increase your usual physical activity level and engage in regular physical exercise. 19. Think thin and imagine yourself as thinning.
350 Tips to Manage Weight Loss
27
Eating and Exercise Logs
Chapter Contents Personal Exercise Record Weekly Home Exercise Program Eating Behavior Schedule
346 347 348
Helping Patients Live an Active Lifestyle Tips to Manage Weight Loss
349 350
Keeping a log of food intake and exercise is basic to weight control, body shape, and general health. A healthy lifestyle is the general goal or objective of most patients and very important to some. Keeping logs helps to focus a patient’s attention on the intentional purpose and goal of a healthy lifestyle being achieved. This chapter provides the therapist with forms, logs, record keeping forms, and guidelines. The therapist will be appreciated by those patients for whom the logs contained in this chapter are utilized.
Forms for the Therapist
© Elsevier Inc., 2010
345
Personal Exercise Record
Make a weekly record of gross energy expenditure and do so in 5-minute intervals. Each tick you make represents 5 minutes of exercise. Record only the exercise beyond your normal activity.
(Cut out and carry with you)
PERSONAL EXERCISE RECORD Week commencing: ________________ EASY (Golf, Walking, Dancing, Sailing) Place a tick on the dotted line for each 5 minutes of exercise this week. Then enter the total number of ticks in the space below and multiply by 20 to get the total of EASY exercise. _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ CALORIES BURNED = ____ x 20 = ______ MODERATE (Cycling, Tennis, Swimming) Place a tick on the dotted line for each 5 minutes of exercise this week. Then enter the total number of ticks in the space below and multiply by 35 to get the total of MODERATE exercise. _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ CALORIES BURNED = ____ x 35 = ______ VIGOROUS (Jump Rope, Jogging, Handball) Place a tick on the dotted line for each 5 minutes of exercise this week. Then enter the total number of ticks in the space below and multiply by 50 to get the total of VIGOROUS exercise. _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ CALORIES BURNED = ____ x 50 = ______ TOTAL CALORIES BURNED THIS WEEK = ______ Add the subtotals of the three types of exercise to calculate the total calories burned this week by exercise. GOAL = 3500 calories burned.
3500 calories � 1 lb of stored fat burned up by exercise. If you have burned over 3500 calories, reward yourself! Keep this chart going for 6 weeks to start a pattern of exercise
346 Personal Exercise Record
Weekly Home Exercise Program Week commencing: _____________ Much research has demonstrated that exercise is not only good for the heart, but also good for the health of the brain and its functioning. A strong brain combats depression, anxiety, and one’s general mental health. A healthy brain is also vital to the delay of dementia and to the prevention of a variety of health disorders, such as Parkinson’s disease. Weight management is another benefit of intentional exercise. In general, what is good for the heart is good for the brain. The spaces below are provided for the tracking of a weekly exercise program. Also note the reason for the exercise in which you engage during the week. For example, exercising for weight loss purposes, becoming physically fit, body shape refinement or even going to a gym for exercise and social engagement and friendship development.
EXERCISE
REASON
WHEN
1. _____________________________ ___________________________________ _______________________________ 2. _____________________________ ___________________________________ _______________________________ 3. _____________________________ ___________________________________ _______________________________ 4. _____________________________ ___________________________________ _______________________________ 5. _____________________________ ___________________________________ _______________________________ 6. _____________________________ ___________________________________ _______________________________ 7. _____________________________ ___________________________________ _______________________________ 8. _____________________________ ___________________________________ _______________________________ 9. _____________________________ ___________________________________ _______________________________ 10. _____________________________ ___________________________________ _______________________________ 11. _____________________________ ___________________________________ _______________________________ 12. _____________________________ ___________________________________ _______________________________ COMMENTS AND OBSERVATIONS:
REWARDS FOR CONSISTENCY AND PROGRESS:
Weekly Home Exercise Program
347
Eating Behavior Schedule
As part of my eating and weight management program this chart will be kept and analyzed periodically to see if I have any bad habits to be changed. Name: ______________________________________ Day
Eating time
1
2
3
4
5
6
7
348 Eating Behavior Schedule
Duration of eating
Location of eating
Body position (sitting, standing, reclining)
Week commencing: __________________ Other activity during eating
Mood during eating
Hunger rating at the start of eating time
Type and amount of food consumed (meal = M; snack = S)
Calories (est.)
Helping Patients Live an Active Lifestyle Living a lifestyle that is active and healthy is in the best interest of every individual. It is especially important for those, like us, that work in sedentary jobs. The following guidelines will help make the process reasonably safe when a client is undertaking a program of exercise and increased activity. Consider the following long-term guidelines for creating a healthy lifestyle. 1. Look to yourself first and engage in an exercise-based lifestyle. Be an example and model, not just a director that sends out orders. 2. Refer a client to someone that is considered an expert or coach. Don’t try to be both therapist and coach. Keep your role clear. 3. Conduct an exercise assessment at the time of the initial evaluation. Help clients develop a plan of exercise and lifestyle that will result in good mental health and positive general health. 4. Start clients out by taking small steps to begin the process, and then taking on larger and more demanding tasks and exercises. 5. Assign a series of homework assignments or tasks to help a client find an exercise program that they will stay with and undertake conscientiously. 6. Ask the client to keep a journal or record of the exercises selected and note how they affect the person’s energy level, thinking patterns, and health. 7. Potential problems need to be identified and confronted so the client will not drop out due to discouragement or some complex problem. 8. Plan ways to introduce rewards at specific achievement levels to maintain motivation, goal attainment, and create a healthy lifestyle. 9. Take the client out to a site, such as a local track, to encourage better compliance and interest. Use in vivo procedures to help the client feel more committed and involved. 10. Schedule regular discussions and review points to assess the client’s progress.
Helping Patients Live an Active Lifestyle
349
Tips to Manage Weight Loss The following tips have been found helpful by many people who are seriously and actively engaged in a weight loss program. Each person finds some of these tips particularly helpful. It is suggested you try all or most of them and then utilize the specific tips you find more helpful. 1. Develop a realistic body image. If necessary, use pictures of yourself or a model at an ideal healthy weight. 2. Set a goal, a concrete one, for yourself, such as buying a dress, or an outfit two sizes smaller than your present size, and hang it in a visible place. 3. Set a cue-weight, such as losing a pound a week. 4. Keep a record, log, diary or journal of your emotions and thoughts as you are losing weight. 5. Learn simple techniques in behavior management for self-regulation, including self-reinforcement, self-punishment, and behavioral rehearsal. 6. Use stimulus narrowing pertaining to food and eating. 7. Develop cognitive aversion to foods you are not to have; foods that are high in fat, sugar and salt. 8. Enjoy your meals, eat slowly, and roll your food in your mouth to get every bit of taste out of it. 9. Put your fork down between bites. 10. Set up a series of consequences if you do not attain your goal or follow your eating plan. 11. Focus on internal cues from your body signaling hunger and fullness; learn to ignore external cues for eating. 12. Slow down your eating and reduce the number of places you eat; restrict your eating to only the kitchen or dining room. 13. Avoid eating in front of the television or while reading. 14. Avoid eating when you are upset or depressed, or in response to any other emotion. 15. Recruit social support for your project of self-improvement. 16. Engage in relaxation and guided imagery exercises to improve your “will power.” 17. Become more assertive by practicing assertiveness (learn to say NO when it is necessary for self-improvement). 18. Increase your usual physical activity level and engage in regular physical exercise. 19. Think thin and imagine yourself as thinning.
350 Tips to Manage Weight Loss