Weight Loss Issues Worksheet
Weight Loss Issues Worksheet
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Question 1 of 21
1. Question
My perceived weight issue is:
(Write your feelings in the box below).
COMMENT: This should be easy, you’ve been over this many thousands of times, most probably. Putting it bluntly, you might start out by saying “I’m too damn fat.” That’s right, tell the truth. Get it out there. No more denial. Just how much too fat are you? What do you weigh now? Say, “I am __ pounds overweight, and I hate it. I need to lose ___ pounds.” “I need to lose ___ inches.”
Yes, get the data out there, so you can see what the problem is. Explain what carrying this amount of weight means to you in terms of what it does to your enjoyment of life.
For example: “I don’t go out much because I hate people looking at me.” “ I can’t wear nice clothes.” “I don’t attract men because I am so fat. I can’t do what other people do.”
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This response will be reviewed and graded after submission.
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Question 2 of 21
2. Question
My emotions I have attached to this issue are:(Write your real feelings in this box: e.g. shame, disgust, anger, fear, betrayal by my body, jealousy, envy, rejection, and so on.)COMMENT: You will probably start feeling the feelings as soon as you start writing in the Box #1. The important thing is not to stuff them. Part of the reason for you being overweight is likely to be that you have had a tendency to suppress or repress your feelings a lot over the years. Let them be there. Identify them but don’t judge them, no matter what they are. Breathe into them.-
This response will be reviewed and graded after submission.
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Question 3 of 21
3. Question
When I look at myself in the mirror, I see…(Be brutally honest with yourself here.)COMMENT: What do you see? An elephant? A fat pig? Put in this box all the nasty things you’ve ever said or thought about yourself. Don’t hold back.-
This response will be reviewed and graded after submission.
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Question 4 of 21
4. Question
What comes up for me in terms of my raw feelings and judgments when I look at my body in the mirror is . . .
COMMENT: As you stare at yourself in the mirror, what do you feel? Disgust? Self-Hatred? Do you accuse yourself of having no discipline! Some of what you feel will be the same as in Box #2, but whereas in that box you might have been putting down the feelings associated with the problem of being overweight, in this one these are the raw feelings that arise when you are confronted with the sight of your body in the mirror. Again, just notice the judgments and the feelings. Don’t censor them.
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This response will be reviewed and graded after submission.
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Question 5 of 21
5. Question
The logical/rational reasons and excuses I give myself for being this way are:(List things like genetics, metabolism, appetite, exercise, life-style requirements, food preferences, beverage preferences and so on.)COMMENT: This is where you get a chance to see how you have rationalized your weight and continually make excuses to justify it. “I’ve always been this way, its just the way I’m built.” “I’ve tried everything I can possibly try to lose weight but it never lasts.” “I hate salads.” “I’ve tried all the diets.” “It is the family – my mother was fat like me.” Put down everything you can think of, no matter whether you think it is justified or not. Some of them may well be true. Remember, I say in the book that, with most people, it might be that the factors contributing to them being fat are 75% physical. That might include genetics, body type, metabolism, etc.-
This response will be reviewed and graded after submission.
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Question 6 of 21
6. Question
Who, if anyone, do I blame for my being this way?(List the names of anyone who comes to mind, even if it doesn’t make sense or you cannot think why you thought of them.)COMMENT: Look at who might be responsible for how you hold weight. “I eat when I get upset or stressed out because food was love in our house. My mother made us eat everything on our plate or she took it personally. Everything she made was high carb, hi fat. It was comfort food for us all. I blame my father too, though I’m not sure why.” You might need to come back to this one once you have answered the questions in #7. There could be some others to blame.-
This response will be reviewed and graded after submission.
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Question 7 of 21
7. Question
I now realize that it is possible that my excess fat has a function and that it might therefore be serving me in some way. For example:(Check all that apply and then indicate your agreement with each statement, if applicable.)COMMENT: Spend time with each one of these. Don’t dismiss them out of hand even if your first response is to say no. This is your opportunity to discover the emotional origins of your need to hold weight. It might well be serving a protective function. Give particular consideration to the possibility that it is protecting you against sexual advances. This might not necessarily be because of overt sexual abuse, but from, say, having picked up messages from one or both of your parents, or from early experience, that sex is not good or sex = pain. You might have witnessed other people’s pain around sexuality, particularly your parents, and that might have gone deep enough for you to say, “Not me! I’ll make sure not to attract that.”To avoid intimate relations I’ve put on fat to make myself unattractive. -
Question 8 of 21
8. Question
I now realize that it is possible that my excess fat has a function and that it might therefore be serving me in some way. For example:
(Check all that apply and then indicate your agreement with each statement, if applicable.)I have experienced sexual abuse at some time during my life and I am using fat to protect myself against future sexual attack. -
Question 9 of 21
9. Question
I now realize that it is possible that my excess fat has a function and that it might therefore be serving me in some way. For example:(Check all that apply and then indicate your agreement with each statement, if applicable.)I eat whenever I feel stressed out, worried or depressed. -
Question 10 of 21
10. Question
I now realize that it is possible that my excess fat has a function and that it might therefore be serving me in some way. For example:(Check all that apply and then indicate your agreement with each statement, if applicable.)I use food to avoid feeling my feelings and being overwhelmed by them. -
Question 11 of 21
11. Question
I now realize that it is possible that my excess fat has a function and that it might therefore be serving me in some way. For example:(Check all that apply and then indicate your agreement with each statement, if applicable.)I use food as a reward system for myself. -
Question 12 of 21
12. Question
I now realize that it is possible that my excess fat has a function and that it might therefore be serving me in some way. For example:(Check all that apply and then indicate your agreement with each statement, if applicable.)Enter other issues here.-
This response will be reviewed and graded after submission.
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Question 13 of 21
13. Question
I have come to the realization that I am NOT my body. My body is simply my vehicle for my soul’s journey.
COMMENT: This is where we begin to make the desired shift in consciousness such that it will allow the weight to fall away. This step is to separate your true identity from your body. Up to now you have been too indentified with it. No matter what your body looks like, you are perfect just the way you are.
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Question 14 of 21
14. Question
I now realize that my body is mirroring my beliefs and is therefore offering me a chance to release those that no longer serve me.
I am now ready to release the following beliefs:
COMMENT: This continues the process of differentiating between yourself and your body, but also gives you an opportunity to realize that your body is an incredibly wonderful feedback mechanism in that it is signaling to you that you have beliefs, ideas, attitudes and expectations that are toxic and limiting. For example:“I am not enough for anyone.” “I don’t deserve to be loved.” “Sex is bad.” “There’s something wrong with me.” “I am damaged goods.” “Sex equals pain.” “All women are like my mother.” “Intimacy is dangerous.” “Feelings are bad.” “Men cannot be trusted.” “Men/women hurt me.” “Marriage is to be avoided.” “I deserve to be punished.” “All men are like my father.” “I am invisible.”The problem here is that most of these are subconscious, so you will have to look for clues that they might be operating in your life. Your own life is always a mirror of your beliefs. You will probably find patterns in your life that will show that you are acting out certain beliefs over and over again. Look for them.
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This response will be reviewed and graded after submission.
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Question 15 of 21
15. Question
I am now aware that I have projected all my repressed guilt and self-hatred onto my body, and that it is having to create fat in order to store it for me.
COMMENT: Guilt and self-hatred, like all other such feelings generated from core-negative beliefs that exist in our subconscious minds, are so unbearable that we have developed defence mechanisms to avoid feeling them. The first is denial. The second is repression. This is where we not only deny our guilt and shame, we bury it deep down in our unconscious mind and forget it. That way, we don’t have to deal with it. The third thing to do is to project it onto something or someone else and, by so doing, feel totally free from it ourselves. We either project it onto other people and make them wrong for what we feel shameful about in ourselves, or we project it back onto our own bodies. More often than not, we do both. Shame and guilt is an energy pattern, so once we project it onto our body we need somewhere to put it. We create the necessary storage capacity by packing on the fat.
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Question 16 of 21
16. Question
I now realize that my body is doing its best to lovingly support me in reflecting what I need to love and accept in myself.
COMMENT: In realizing that you had projected your self-hatred onto your body, this step provides the opportunity to see it for what it was — just a silly story based on ridiculous beliefs — and then to take back the projection. In seeing that your body was only doing what you wanted it to do, You can feel love and appreciation for your body. You can fall even deeper in love with your body by realizing that it was simply showing you what you needed to love and accept in yourself.
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Question 17 of 21
17. Question
I am now letting my body know that it can release the fat, because I am willing to completely forgive myself, let go of the guilt and lovingly accept myself as the beautiful and whole person that I am already.
COMMENT: This is where you get to give and to feel love for yourself.
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Question 18 of 21
18. Question
I firmly resolve to do a Radical Self-Forgiveness worksheet on each issue of guilt or shame, and/or to take the on-line Radical Self-Forgiveness/Self Acceptance programs in order to heal my self-hatred, raise my self-esteem and find love for myself.
COMMENT: This goes back to the point I made up-front about the need to follow this worksheet up with other tools. This step simply asks for your commitment to do so. This also applies to steps 14 and 15.
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Question 19 of 21
19. Question
I am willing to see that I have created fat as a way of protecting myself from sexual attack or avoiding intimacy.
(If yes, say out loud), I firmly resolve to do as many Radical Forgiveness worksheets as needed in order to forgive the person(s) who abused me or induced in me fear, guilt and shame about my body, including(those I put in Step #6), so that the fat that has served this function of protection so well can now fall away. I give thanks to my body for providing this protection I needed until this moment. -
Question 20 of 21
20. Question
I now realize that I no longer need to eat to suppress my feelings, for I have all the tools I need to process my feelings in a healthy way. I am willing to feel my feelings now, knowing that I can handle them. When I feel my feelings, I know that it is my body speaking to me lovingly and gently and I am now open to having a loving communication with my body.
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Question 21 of 21
21. Question
What I would like to say to my body now is . . .
COMMENT: Extend words of appreciation and love. Give thanks for it being the perfect messenger for you and so. Go to the next page where you can print, sign and date the worksheet. Also remember to write in your journal.
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This response will be reviewed and graded after submission.
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