Concierge Weight Loss

4. Weekly Assessment & Planner Worksheet

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In this insightful episode, Certified Life & Weight Loss Coach Kara Hackleman explains how the Weekly Assessment and Planner Worksheet can become your most powerful tool for achieving sustainable weight loss. By helping you track wins, non-scale victories, and habit changes, this process keeps you motivated, focused, and aligned with your goals. Discover how a thoughtful weekly assessment can shift your mindset from fixating on the scale to celebrating your overall progress.

Key Points Covered:

  1. Using the Weekly Assessment & Planner Worksheet

    • The importance of daily planning and habit tracking as foundations for a successful weekly assessment.
    • How to consolidate daily wins and challenges to guide your focus for the next week.

    • Tracking Habits and Non-Scale Victories (NSVs)

      • Why tracking non-scale victories (NSVs) like improved energy, better sleep, or reduced joint pain is essential.
      • Techniques for measuring habits weekly using percentages or frequency tracking to identify where to put extra focus.

      • The Power of Non-Scale Data

        • Various NSV indicators to watch: body shape changes, muscle definition, digestion, mental clarity, and even relationships.
        • How to celebrate non-scale wins for consistent motivation and self-compassion.

        • Understanding the Scale as One Data Point

          • Why the scale should come last in the assessment, and how factors like hydration, hormones, and recent meals can influence weight.
          • Suggestions for those who prefer daily weigh-ins: taking an average to avoid overemphasizing daily fluctuations.

          • Setting Realistic Weekly Goals

            • Tips for setting achievable weekly goals, with a recommended focus on a half to two pounds per week.
            • Formulating a mix of scale and non-scale goals to maintain a balanced, realistic approach.

            • Anticipating Obstacles and Planning Strategies

              • Identifying potential obstacles and using visualization to prepare for challenges.
              • How to create measurable, motivating goals that help you stay consistent without feeling overwhelmed.

                • Resources & References Mentioned:

                • Weekly Assessment & Planner Worksheet: A structured tool to track wins, NSVs, and habits, designed to reduce dependence on the scale.
                • Wins Journal Worksheet: A dedicated place to record victories and motivating thoughts for future reference.

                  • Conclusion:
                  The Weekly Assessment and Planner Worksheet is more than just a tracking tool; it’s a way to celebrate your journey, build confidence, and keep moving forward. By focusing on both small victories and long-term goals, you can enjoy the process and keep your motivation strong. For more personalized support and tools, visit Kara’s website and take the next step toward sustainable weight loss.

                  Connect with Kara:
                  Ready to elevate your weight loss journey? Join Kara for a one-on-one coaching session or follow her on social media for weekly inspiration and support!

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                  Concierge Weight LossBy Kara Hackleman, Certified Life & Weight Loss Coach