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:
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