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My Weight-Management Plan

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Healthy eating
Start with a change that you feel ready to make. Then, consider what else
you can work into your routine.
Daily goal: calories
Getting started
Going a step further
For additional physical activity suggestions, visit
http://www.cdc.gov/healthyweight/physical_activity/index.html
For more helpful information on healthy eating, visit
http://www.yourweightmatters.org/category/nutrition/
Behavior and mindset
Keep a food journal
Keep an activity journal
Identify triggers that lead to emotional eating
Identify challenging social eating situations
Learn about eating mindfully
Prepare for how to handle setbacks
Get a full night’s sleep
(7-8 hours)
Focus on small changes like
Certain behaviors and the way you think can play a
role in your weight management.
Physical activity
Find an activity you will enjoy. To start, aim to be
active at least 5 days a week for 30 minutes each day.
Walk briskly Play golf
Bike Do yoga or pilates
Swim Lift weights
Dance
Do housework
or yardwork
Hike Other
Add new activity goals to your plan over time
Going a step further
Getting started
Eat 3 meals a day, including breakfast
Drink 8 glasses of water a day
Reduce portions
Find a healthy go-to snack that is low in carbs, sugar, and fat
Increase servings of fruit
Increase servings of vegetables
Reduce soda
Limit processed foods
Consult a dietitian about
Increase protein
Increase fiber
Reduce sugar
Reduce sodium
Reduce carbohydrates
Limit saturated and trans fats
Notes
My areas of focus
What I can do today
Understand the body’s natural reaction to weight loss
Discuss how weight-related health conditions may affect me
1
Fill my prescription
My Weight-Management Plan
Obesity is a disease that can become more severe over time. Even with the help of a prescription treatment for chronic weight
management, a successful, long-term plan includes healthy eating, increased physical activity, and behavior changes that fit your lifestyle.
Please use the following ideas as a guide for discussing your weight-management plan with your health care professional.
Notes
Notes
Novo Nordisk Inc., 800 Scudders Mill Road, Plainsboro, New Jersey 08536 U.S.A.
Novo Nordisk is a registered trademark of Novo Nordisk A/S.
© 2021 Novo Nordisk Printed in the U.S.A. US21OB00313 June 2021
Additional notes
Year 1+
For example: Discuss weight maintenance and new goals for moving forward with a
health care professional.
Months 6-12
For example: Continue to take my medicine as prescribed and set goals that plan
ahead for potentially challenging situations, like the holidays.
Months 2-5
For example: Continue to take my medicine as prescribed, assess healthy eating and
physical activity progress, and consider additional changes.
Month 1
For example: Build a routine.
What I can do next
Your long-term plan for weight management should include realistic short- and long-term goals that you should discuss with your
health care professional.
Realistic goals for weight management may help you set your expectations and identify ways to track your progress. Here are a few tips for
developing realistic goals.
Keep in mind that, on average, you may lose 1 to 2 pounds per week
Start slowly with an activity you enjoy, and make it a habit
Ask a family member or friend to get active with you
Work with members of your household to choose healthy foods
Recognize your progress, and remember that each day is a new day
Prepare meals in advance and schedule time to make physical
activity a part of your daily routine
Stay on track, even when you feel like you’re not making progress
Monitor your progress. People who monitor progress lose
more weight than those who don’t
Setting Realistic Goals
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Completed 29 December 2022

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