Make a commitment for 2005
 

In preparation for the new year and new resolutions, here is a contract to make with yourself on an individual basis. This is voluntary. Copy it, modify it, personalize it, print it, make it public, make it private...whatever you want to do.

Contract with Myself

I hereby pledge to:

My goal is to accomplish:



Signature:

Date:

Terri... love this 300lbs in 2005 !!!
I wish we could lose 2005 lbs in 2005. :D

I will sign my contract in January.
I know it is wrong... but I can't/won't commit to exercise program until then. :o
I have sooo much on my plate right now I know I would not do it... then that leads to diappointment in myself... so... I will join in come January.
It is bad enough all of the NAUGHTYs I have concerning exercise. LOL Hmmm that really isn't funny. LOL

Terri...this is very creative and useful. I too have a few too many things that are making it difficult for me to stick to a program for loss (at least I am not gaining). So I will most definitely incorporate this contract in my life some time in December, before the New Year. I will keep it private, but consult it as needed, probably once a day, to keep the mind focused. I have overcome many obstacles with the help of my buddies and with this fabulous site overall. I eat smaller portions (salad plate only), eat no refined foods (white bread makes me gag), do not eat for emotional reasons (I'd rather just cry and get a hug than a cookie) and exercise fairly regularly (in my normal life).

I love the contract and want to thank you for such a simple but elegant tool to help us reach our goals.
Cathy

This is a great idea Terri :) I can't print it out but I think I'll either write it out or put it on my desktop.

Contract with Myself


I hereby pledge to:

* Participate in a program of regular exercise daily, twice daily if possible.

* Eat healthful foods in reasonable portions at least three times a day.

* Eat primarily to satisfy my nutritional needs rather than my emotional needs.

* Change behaviors to ensure my success by planning meals, journalling, seeking assistance, or whatever I have to do other than past harmful behaviors.

* Renew this contract every day, every week, or every month as needed to keep me on track for my goal.



My goal is to accomplish:
Changing my habits (eating, journaling, behaviour-wise, exercising) enough to where I succesfully not only enjoy losing weight but see my weightloss, and feel it.


Signature:
CD

Date:
12/14/04

Contract Revised, 1/18/05
 

I'm completely rewriting my contract.

Contract with Myself for 2005

I hereby make a commitment to give myself the gift of a significant weight loss during 2005. I pledge to make a significant weight loss one of my highest priorities. Most importantly, I promise myself that I will not put anyone else's needs ahead of my significant weight loss.

My goal is to lose 58 pounds by December 31, 2005. My target weight for the year is 240.

To make this happen, I will make a plan on a weekly basis; each week's plan will have six parts:

(1) a daily average calorie limit
(2) a plan for aerobic exercise
(3) a plan for strength training
(4) a target for water consumption
(5) a plan to avoid sleep deprivation
(6) a reward I will give myself if I meet the five goals above

In addition, I will record food and exercise in my journal and I will weigh-in on the weigh-in thread weekly.

Signature:

Angela, Alice, Alison, VORTEX, Kali in Disguise

Date:

1/18/05

This is a great Idea Terri, Thank you for taking the time to post this for us.



I hereby pledge to:

• Participate in a program of regular aerobic exercise for a period of a minimum of 20 minutes per day, five days a week.
• Participate in a program of regular weight training for a minimum of three days a week.
• Eat healthful foods in reasonable portions and/or stick with a low calorie food plan.
• Eat primarily to satisfy my nutritional needs rather than my emotional needs.
• Change behaviors to ensure my success by planning meals, journalling, seeking assistance, or whatever I have to do other than past harmful behaviors.
• Renew this contract every day, every week, or every month as needed to keep me on track for my goal.

My goal is to accomplish: A regular pattern of exercise and healthy eating. And a daily journal of food and feelings. I will lose at least 75 pounds in 2005.



Signature: Skittles

Date: 12-14-04

Contract with Myself

Contract with Myself


I hereby pledge to:

Participate in a program of regular exercise for a period of 52 ENTIRE weeks.

Eat healthful foods in reasonable portions and/or stick with my low calorie/low fat HEALTHFUL plan.

Eat primarily to satisfy my nutritional needs rather than my emotional needs.

Change behaviors to ensure my success by planning meals, journalling, seeking assistance, or whatever I have to do other than past harmful behaviors.

My goal is to accomplish: A regular healthful eating plan that I can be used to and stick to, even though it gets tough at times and when I really want that chocolate cake, to take a small healthy slice that I can be proud of taking. My biggest goal is to lose 100 pounds in 2005. I CAN DO THIS. I WILL DO THIS.



Signature: ~Kerri~

Date: December 14, 2004
__________________

http://home.ripway.com/2004-11/20039...hopperBUMP.gifBumping this up so we won't forget it's here. I'm still not ready to write down my committments, but I am thinking about them!!!

Really good idea Terri :)


I hereby pledge to:
* Exercise at least 4 times a week throughout the year (pool in summer and warmer months, gym or walking or other exercise in winter).
* Eat healthful foods in reasonable portions and aim for an average of 1800 calories per day, mostly low fat and low GI food.
* Eat primarily to satisfy my nutritional needs rather than my emotional needs.
* Change behaviors to ensure my success by planning meals, journalling, seeking assistance, or whatever I have to do other than past harmful behaviors.
* Renew this contract every day, every week, or every month as needed to keep me on track for my goal.


My goal is to accomplish:
* Permanent change in my eating habits;
* A lifestyle that includes exercise as a matter of course;
* increased health and fitness for myself;
* losing 20 kgs over 2005 (44 lbs). My starting weight for 2005 is 340.6;
* feeling confident when walking up on that stage in April and receiving my degrees.


Signature:
Raina / Leanne

Date: December 30, 2004

Okay, I'm finally ready to make a committment,


I hereby pledge to:
Participate in a program of regular exercise for a period of 5 days a week.

Eat healthful foods in reasonable portions.

Eat primarily to satisfy my nutritional needs rather than my emotional needs.

Change behaviors to ensure my success by planning meals, journalling, seeking assistance, or whatever I have to do other than past harmful behaviors.

Renew this contract every week, or every month as needed to keep me on track for my goal.


My goal is to accomplish: 50 pounds in a year, that would be 1 pound a week or succeed on the 2x2 challanges every 2 weeks.



Signature:http://home.ripway.com/2004-11/20039...s/barbcryn.gif

Date:12/30/2004__________________

Bumping up and reminding myself of my commitment.

Hey everyone :)

Ruby posted this on another thread, and I liked the personalization of it a lot. I know making a contract with myself last year made a HUGE difference in my overall attitude and that translated into a respectable weight loss. :)





Wow! I just found this, it's a very old post from another forum. But if anyone has other ideas, please post -Ruby



You sign contracts every day for all sorts of things why not a weight loss contract with yourself?

Unsure where this actually came from and what challenge they are talking about!

Commitment Contract by Jonathan Bowden, M.A.

Most of us know why we want to become and stay fit, that it will make us look and feel better. The problem is remembering all that stuff when temptation calls. When we're stressed, tired, frustrated, angry, confused or despairing, those goals seem to fade into the background, and all that matters is feeling better, now. In those moments our resolve can completely break down.

To give yourself every advantage during those tricky "make or break" times, prepare a contract. The contract is between you and you. Do this exercise as soon as you've purchased your notebook so you can refer to it during the Challenge™. Here's how to do it:

Make a list (in your journal, of course) of the three things you most like about your body. (Hint: don't say
"nothing." That's not allowed. It can be anything from your skin, to your fingernails, to your smile, to the shape of a particular body part.)

Make a list of the three things you most dislike about your body.

Make a list of three things that you are denying yourself by not being fitter and having a body you can be happy
in.

Make a list of three things you could do right now that would make a difference today. (Hint: these things could be
as simple as refusing dessert just for tonight or cutting portions in half for just one meal.)

Then write the following (or print it out and staple it into your journal):

I ,_______, promise to commit to this program by being willing to look honestly at my behavior and feelings, no matter what comes up, and to record them in my journal.

I ,_______, promise that before I break any of the promises or assignments, I will sit down and re-read this contract.

I ,_______, promise not to let toxic influences -- including well-meaning friends -- interfere with my resolve to complete this program.

I ,_______, promise to remember the reasons I am doing this program in the first place, especially when I am tempted to stop doing it.

I ,_______, promise to recognize the inevitable negative thinking and doubts which will certainly come up for me during the Challenge and, while recognizing and honoring them as my feelings, will not empower them by allowing them to stop me. I will remember that "feelings are not facts."

I ,_______, promise to keep my commitment to myself and the group and will make my word law in the universe. I will not drop out without discussing this with at least one other person. I will not hide from what comes up for me and will find opportunity in everything that occurs, no matter how much I may feel like giving up.

Here is another good contract to make with yourself?

From The World’s Best-Kept Diet Secrets by Diane Irons

Create a Contract

Take time to write out a contract with yourself. These 10 “rules” are a good start for terms you can live up to. Add your own resolutions to this list if you’d like (or change those you know you won’t do). Take it out whenever you are tempted to break the terms of the contract.

1. I resolve to eat only when I am truly hungry.
2. I resolve to try a new fruit or vegetable.
3. I resolve to treat myself to a forbidden (or favorite) food once a week.
4. I resolve to limit consumption of diet soda and other chemicals.
5. I resolve to drink 8 to 10 glasses of water daily.
6. I resolve to exercise at least 3 times a week.
7. I resolve to replace a red meat meal with xxxx (tofu, poultry, fish).
8. I resolve to accept responsibility for my actions.
9. I resolve to think before I eat.
10. I resolve to take it one day at a time.


Name:
Current Weight:
Goal Weight (or size):
Reason for losing weight:
Signed:
Date:

bumping up.

This is a great idea! I'm going to start with a short-term goal. Long-term scares me a little, then I get overwhelmed. Well, here goes...

Contract with Myself


I hereby pledge to:
• Participate in a program of regular exercise for a period of 4 weeks.
• Eat healthful foods in reasonable portions and/or stick with my eating plan.
• Eat primarily to satisfy my nutritional needs rather than my emotional needs.
• Change behaviors to ensure my success by planning meals, journalling, seeking assistance, or whatever I have to do other than past harmful behaviors.
• Renew this contract every day, every week, or every month as needed to keep me on track for my goal.


My short-term goal is to accomplish: To lose ten pounds in 4 weeks.

Contract with Myself


I hereby pledge to:

Participate in a program of regular exercise for a period of (fill in the blank) weeks.
Eat healthful foods in reasonable portions and/or stick with (fill in the blank) plan.
Eat primarily to satisfy my nutritional needs rather than my emotional needs.
Change behaviors to ensure my success by planning meals, journalling, seeking assistance, or whatever I have to do other than past harmful behaviors.
Renew this contract every day, every week, or every month as needed to keep me on track for my goal.


My goal is to:

1. Be under 200 lbs
2. Exercise at least 5 days/week


Signature: KAREN

Date:

Well, I hate committing to things, but I must do something, as this weight problem is out of control!

My life contract with myself:

1. Stop eating when you are not hungry anymore (not full)

2. Don't reach for food when you are sad.

3. Eat the basics. Quit grabbing the chips, the fast food, and the chocolate. Quit being lazy about cooking!

4. DRINK MORE WATER.

5. Get more sleep every night.

6. No more pork.

7. Exercise every day, even if it's only five minutes. EVERY DAY.

8. Stop smoking (for GOOD).

9. Eliminate the negativity (change of music, movies, and tv shows).

10. Strengthen your faith (go to church, pray).

Okay, I can do this. Here goes!
Contract with Myself

I hereby pledge to:
1. Think positively about weight loss.
2. Plan meals in advance so I don't just order pizza or run to McDonalds.
3. Consider the points in every single thing I put in my mouth.
4. Be patient. Not expect immediate results.
5. Understand that my DH may lose faster than me and not get discouraged by it.
6. Drink water instead of living on soda.
7. Work some sort of exercise into my daily routine.
8. Set realistic mini-goals.
:goodvibes

Contract with Myself


I hereby pledge to:

* Participate in a program of regular exercise for a period of 52 weeks. This will include at least 3 days a week of cardio, primarily walking, but hopefully transitioning to biking, and at least 3 days a week of weight bearing/lifting, primarily sit-ups and push-ups.

* Eat healthful foods in reasonable portions.

* Eat primarily to satisfy my nutritional needs rather than my emotional needs.

* Change behaviors to ensure my success by planning meals, journalling, seeking assistance, or whatever I have to do other than past harmful behaviors.

* Renew this contract every day, every week, or every month as needed to keep me on track for my goal.



My goal is to accomplish: At least 1 pound per week, and hopefully 2 pounds per week. I started the year at 410 so my minimum goal is to get to 358 by Christmas and hopefully to get to 306.



Signature: Catherine

Date: 3/2/2005

My Personal Contract

I will think before I eat. I will decide if I am hungry or just bored or sad or anything other than just plain hungry.

I will keep drinking water. I will stick to about 2 liters of water a day.

I will exercise. I will try to do some form of activity everyday, even if its just taking the stairs at work. I will work out to WATP as many days a week as I can. I will get on the eliptical and work out at least a little everyday until I build up my endurance again.

I will put a reasonable amount of food on my plate. I will learn that I do not need a plate overflowing with food. I will learn portion control and what I need to eat to be healthy.

I will remember that life does get in the way sometimes and I may fall of my wagon. This time I will brush off the dirt and hop back on. I only get one body in this life and I need to take better care of it so that it will last a long time.

Hmm well here's my shot at this:

My personal contract:

I will start adding sections in my food journal that details emotions and if I'm alone when I eat. I will do a better job of eating a variety of healthy foods and not just the same old thing time after time.

I will take more risks and be more spontaneous. I will not worry about looking stupid or about what people will think if I do something 'fun'. I will continue to be 'young at heart' and I will do my best to bring fun to those around me.

I will keep on doing the exercises I made for myself and will get in as much walking as possible. I will also do more household work and daily chores to keep myself busy.

I will remember that I am human, and that we all make mistakes. I will NOT beat myself up everytime I have a bad day or eat something 'naughty'. Instead I will figure out why I made that choice and keep working towards my goal.

I will surround myself with positive influences and positive people and not let others negativity steal my motivation or happiness. I will encourage and thank those who keep me motivated and we will support each other.

My short term goal: to be at 300 lbs by my birthday which is May 13th. (19.5 lbs)
Julie

I hereby pledge to loose 45+ pounds and get under 300 pounds.

Contract with Myself


I hereby pledge to:

* Begin journalling everything I eat - when, where, and why - without lying to myself.

* Eat healthy foods in reasonable portions, 3x/day rather than the 1 meal a day.

* Eat primarily to satisfy my nutritional needs rather than my emotional needs.

* Change my thought process to reflect the new, healthy lifestyle rather than obsess about what hasn't worked.

* Start slow, so as to not get overwhelmed, but start steadily rather than giving up right away.

* Exercise at least 3x/week to start.

* Renew this contract every day, every week, or every month as needed to keep me on track for my goal.



My goal is to accomplish: Any weight loss is an accomplishment, but I really want to get healthy more than I want to be skinny. One pound at a time, one day at a time, one meal at a time - anything more than that and it just won't happen.



Signature: Becca / Brandnewme

Date: 3/23/2005

Contract with Myself


I hereby pledge to:

Get as much exercise as I feel comfortable getting in any given week.

Eat like a naturally thin person, when I'm hungry, stopping when I'm satiated.

Eat to satisfy my nutritional needs rather than my emotional needs.

Change behaviors to ensure my success by whatever I have to do other than past harmful behaviors.

I resolve to drop the "Diet Mentality!"

Renew this contract every day, every week, or every month as needed to keep me on track for my goal.

I'm mad as **** and I'm never ever going to diet again!

My goal is to accomplish: A loss of 100 pounds (or close) this year



Signature: Andrea

Date:04/03/05

Just reviewed my contract. I suppose it's still possible to make my goal, but I've made little progress so far this year. Life DOES get in the way, as many have noted. Time to pull myself back up. For now, I make a commitment for TOMORROW. Just one day. I need the success to prove that I can.

Contract with Myself


I hereby pledge to:

Participate in a program of regular exercise for a period of 30 days. (30 mins a day at least 3x per week)

Eat healthful foods in reasonable portions.

Eat primarily to satisfy my nutritional needs rather than my emotional needs.
Change behaviors to ensure my success by planning meals, journalling, seeking assistance, or whatever I have to do other than past harmful behaviors.

Pray for G-d to help me everyday.

Renew this contract every month as needed to keep me on track for my goal.


My goal is to accomplish:

Lose the first 20lbs.

I'm breaking it down into 20 lb increments and then focusing one month at a time.



Signature: Kisha

Date: 07.06.05

It's never too late for a new resolution. Again.

So, I resolve to do the best I can to exercise at least 3 times a week. If I miss one, I will make it up the next week - so there's just no getting outuvit.

I will eat wisely, avoiding the bread and carbs I've been so addicted to for so long.

I will seek for health and happiness, not strictly defined by the scale - lowering my BP is far more important, although it all comes in the same package. I will not set specific goals for pounds to lose this year, I will just work to lose as much as I can. Hence, I cannot be defeated. No failure = greater success, and less time wasted tormenting myself, cuz 'myself' has more productive, constructive things to get done.

I WILL NOT FALL OFF THE WAGON FOR MORE THAN ONE DAY AT A TIME. On day two, I will always pick my wide wagon UP, fiercely pursue the bolting horses that dropped me there, hitch 'em up again and KEEP ON PULLIN'!

I will remind myself of my dreams daily. Gabriel. A longer life. Go-carts. Respect....

I won't wait until next year to start this!

Contract with Myself


I hereby pledge to:

* Participate in a program of regular exercise for a minimum of 30 minutes a day, at least 5 days a week.

* Eat healthful foods in reasonable portions and/or stick with between 1400 and 1600 calories daily, one day a week of this to 1800.

* Eat primarily to satisfy my nutritional needs rather than my emotional needs.

* Change behaviors to ensure my success by planning meals, journalling, seeking assistance, or whatever I have to do other than past harmful behaviors.

* Renew this contract every day, every week, or every month as needed to keep me on track for my goal.



My goal is to accomplish: Not setting any specific weight loss goals at the moment, just to stick to the above, as a lifestyle not a diet, changing only calorie amounts as required.



Signature: Anne (RealCdn)

Date: September 16, 2005