Research shows that it’s often because eating has become a way of habitually coping with stress and other emotions. Learn how Mindfulness can support goals of weight management.

Do you have trouble losing weight or keeping it off, without knowing why? Research shows that it’s often because eating has become a way of habitually coping with stress and other emotions. Weight Balance for Life™ brings a powerful mind-body approach to how we live and eat—for a lifetime.

Weight Balance for Life

Session 1 - Individual Practice

Tracking Sheet

Guided Practice:  5 minute Awareness of Breath

Guided Practice:  20 minute Awareness of Breath

This session focuses on the desire to improve health and introduces the Pillars of Health and their foundation -mindfulness.  Mindfulness will help to be successful in achieving lasting weight loss and improved health.

What is Mindfulness?   How Will it Help Me Lose Weight and Improve Health?

Session 2 - Individual Practice

Session 2 - Pillars of Health Description

Guided Practice:  10 minute Awareness of Breath

This session takes more time to consider how each of the Pillars of Health influences your weight and your health.  It then works to help participants prioritize which of the Pillars are most relevant to their individual health and weight goals.

Pillars of Health & Mindful Eating

WebMD Portion Size Guide

Session 3 - Individual Practice

Session 3 Tracking Sheet

Session 3 - Optimal, Minimal, Desirable Goals

Session 3 - Optimal, Minimal, desirable goals worksheet Bring to session 4

Session 3 - Hunger Fullness Tracker

Session 3 - Bring to session 4, Hunger Fullness Practice Tracker

This session sharpens skills for mindfully setting personal goals and explores the Nutritional Pillar of Health.

Nutrition Recommendations + Goal Setting for Success

Session 4 - Individual Practice

Session 4 - Tracking Sheet

Session 4 - Hunger Fullness Tracker

Session 4 - Manage Stress Mindfully Handout

Session 4 - Optimal, Minimal, Desirable Goals

Session 4 - Optimal, Minimal, Desirable Goals Worksheet

This session delves more into the foundation of the Pillars of Health - Mindfulness and applying it to sensations in the body around hunger and fullness.

Hunger & Fullness

Session 5 - Individual Practice

Session 5 - Tracking Sheet

Session 5 - Hunger Fullness Tracker

Session 5 - Manage Stress Mindfully Handout

Session 5 - Optimal, Minimal, Desirable Goals

Session 5 - Optimal, Minimal, Desirable Goals Worksheet

This session begins to focus on the Stress Management Pillar of Health, specifically focusing on stress and stress reactivity and begins to explore how these factors influence weight.

Mindfully Manage Your Stress

Session 6 - Individual Practice

Session 6 - Tracking Sheet

Session 6 - Hunger Fullness Tracker

Body Scan

This session takes a closer look at thoughts and allows participants to drop their attention down to the next level - noticing emotions, thoughts and sensations.

Awareness of Thoughts

Session 7 - Individual Practice

Session 7 - Tracking Sheet

Session 7 - Hunger Fullness Tracker

This session focuses on the mindfulness practice called Body Scan and the Be Active challenge, which helps participants start to move their bodies more.

Body Scan & Be Active Challenge

Session 8 Individual Practice

Session 8 Tracking Sheet

Session 8 - Hunger Fullness Tracker

This session focuses on learning more about emotions and how they relate to weight and health.

Mindfully Managing Your Emotions

Session 9 Individual Practice

Session 9 Tracking Sheet

Session 9 - Hunger Fullness Tracker

This session focuses more on stress and eating as well as deepening the ability to identify the wisdom and information everyone’s bodies contain.

Breaking Free From The Stress & Eating Cycle

Session 10 Individual Practice

Session 10 Tracking Sheet

Session 10 - Hunger Fullness Tracker

This session provides additional nutrition recommendations and introduces mindful stretching as an effective way to "get out of your head and into your body."

Nutrition Recommendations & Introducing Yoga

Session 11 Individual Practice

Session 11 - Tracking Sheet

Session 11 - Hunger Fullness Tracker

This session focuses on learning more about nutrition recommendations for weight loss and improved health, building on those already learned.

Nutrition Recommendations

Session 12 Individual Practice

Session 12 - Tracking Sheet

Session 12 - Hunger Fullness Tracker

This session focuses on exploring physical activity and how it can be blended into everyday life.

Overcoming the Sedentary Lifestyle

Session 13 Individual Practice

Session 13 - Tracking Sheet

Session 13 - Hunger Fullness Tracker

This session focuses on exploring the importance of enjoyment and play, when it comes to weight loss and maintaining weight loss.

Depending on Food for Enjoyment

Session 14 - Hunger Fullness Tracker

Session 14 Individual Practice

Session 14 - Tracking Sheet

Loving-Kindness

Many people have never actually learned how to “be with” challenging thoughts, emotions and urges and this is one of the reasons for emotional eating.  This session focuses on learning to “be with” unpleasant experiences and helps to develop greater restraint.

The Power of Self-Compassion

Session 15 Individual Practice

Session 15 - Tracking Sheet

Session 15 - Hunger Fullness Tracker

Barriers to Being Active Quiz

This session returns to the Pillar of Play, enjoyment and fulfillment as it discusses social eating and restaurant eating - normal parts of our culture with many wonderful benefits and challenges.

Depending on Food for Enjoyment & Entertainment – Restaurant Eating

Session 16 Individual Practice

Session 16 - Tracking Sheet

Session 16 Hunger Fullness Tracker

Session 16 Exercise Intensity

Session 16 My Activity Pyramid

This session explores how to reconnect movement to play and focuses on spending time getting more familiar with the barriers to being physically active and developing strategies to move beyond these barriers.

Overcoming the Sedentary Lifestyle - 2

Session 17 Individual Practice

Session 17 - Tracking Sheet

Session 17 - Hunger Fullness Tracker

Session 17 - Meal Planning Template

This session focuses on meal planning and how to implement nutritional goals into practice.

Meal Planning

Session 18 Individual Practice

Sessoin 18 Tracking Sheet

Session 18 - Hunger Fullness Tracker(Bring to session 19)

This session introduces next level mindfulness skills regarding recognition of thoughts and how they influence choices.

Awareness of Thoughts + Making Choices

Session 19 Individual Practice

Session 19 - Tracking Sheet

Session 19 - Hunger Fullness Tracker

This session allows participants to deepen their practice of mindful eating by participating in a mindful group snack.

Mindful Eating

Session 20 Individual Practice

Relapse Prevention

Skills Learned

This session focuses on exploring relapse prevention, next steps and continuing a mindfulness practice.

Lasting Change

Weight Balance for Life

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