WRAP Plan for Weight Management

These minis are actual WRAP Plans created for specific situations. They are compiled from WRAP workshops and individual sources.

This is just a sample… make this Plan your own!

SAMPLE PLAN FOR LOSING WEIGHT
Wellness Tools
Pedometer, goal sheet, positive affirmations, accountability, personal trainer, nutritionist, join a gym, get a partner,reading books/magazine articles on healthy nutrition, reading nutritional labels, motivational photographs, exercise, DVDs, Wii games., make lunch the night before, chew gum, avoid sugary and “junk” foods.
Daily Maintenance – What I am like at my best
Healthy weight, healthy body mass index, confident, happy socializing, doctor’s physical good, I dress nicely, energetic, better sleep, better mood, content with how I look, my clothes fit, I like going out.
Daily Maintenance – Things I Need to do Every Day
Follow my meal plan, exercise for at least 30 minutes, contact someone in my support group, eat lots of vegetables, have 2 servings of protein, drink plenty of water, eat breakfast, pat myself on the back for sticking to my goal.Daily Maintenance – Things I May Need to do Every DayGo to a self-help/support group for people who are also trying to lose weight. reward myself in some way with a special event, go shopping, check in with my doctor, spend more time doing fun things, weigh myself.
Triggers

Watching TV

Seeing someone eating ice cream

Unexpected outings or vacation

Action Plan

Keep my hands busy, knit.

Leave the situation

Allow some flexibility, make healthy traveling snacks

StressTrauma

Any dessert

Going out to eat

Difficult emotions

Holiday/ Family Gatherings

Quiet “Me” time (breathing, relaxation)Seek HelpDistraction techniques

Choose a restaurant with healthy choices

Write in my journal, talk to somebody, take a walk or exercise

Make a low calorie dessert, exercise more, plan ahead, one serving of dessert

Bored Look in my Wellness Toolbox for an activity I enjoy.
Early Warning SignsNot following my meal plan Action Plan Evaluate the meal plan and make necessary adjustments
Calories increaseFocusing on negative, minimizing progressThinking about eating all the time Review food journalChallenge thoughts to focus on progressSpend several hours doing something I enjoy
BingingNot following exercise plan Ask for helpEvaluate exercise plan, set specific time aside to exercise, adjusting the exercise plan
Stop exercisingAllowing others to sabotage us Go to my Wellness Toolbox and choose an activityRemember who is responsible
When Things are Breaking Down

Thinking, “Who cares?”

 

Action Plan

Positive self-talk, remind self of motivation

Clothes don’t fitBaking cookies and eating them all myself Buy what’s needed to get back into routineHave a healthy potluck with friends
Avoiding everythingCloset eating Force myself to interactGo back to my plan without being hard on myself
Negative self-talkLying to myself Positive affirmationsHolding myself responsible for decisions I make

 

Mini Crisis Plan    
What I’m like when I’m well
Healthy weight – body mass index, physically healthy, energetic, eating my planned meals, exercise daily, reading positive articles
Signs that my supporters need to take over responsibilities for my care or on my behalf
Overeating, stopping healthy routine, doctor tests not “well” (cholesterol, etc.)
Supporter’s tasks
Food shopping, food preparation, exercise together.
Mini Post Crisis Plan
How I will know when I am out of the crisis
Feel better, clothes fit, back in gym, I will be back on my plan or a modified plan,
What I would like my supporters to do to help me
Positive feedback, share awareness, cheer leader, check in.
Things I need to do
Stay focused, allow for mistakes and refocus, use Wellness Tools – put myself first, go to gym, portion food.
Things that can wait
Buying new clothes, household chores, laundry

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