Weight Mapping

For some of us it might be hard to think about our weight over time – let alone put numbers and dates on paper, but it’s an exercise worth trying – there’s a good chance for some constructive learning around the information... Try it and see for yourself!

One of 3 types of weight patterns generally covers the majority of us who’ve experienced weight gain:

• Yo-yo dieting


• Event related weight gain


• Progressive weight gain

Try charting your weight over the years then including dates/age and any events you think of that may be associated with a gain or a loss (marriage, career change, new activity, etc.)  Here are some questions you might ask yourself after completing your chart:

1. What trigger(s) caused my weight to go up?  What behaviors changed?


2. What trigger(s) caused my weight to go down?  What behaviors changed?


3. Have I ever been successful at weight maintenance, and if so, for how long?


4. Is my current Target Weight realistic for me to maintain?

Do you see a pattern? Here are some tips related to your weight pattern:

Yo-yo dieters:

• Obese individuals should continue trying to control their body weight despite some weight cycling – while it is possible weight cycling may have some health risks, the risks associated with obesity have been proven.


• Look at what motivated you in the past and see what you can learn about yourself.


• What was missing from the plan(s) you used before?


• Why did you stop?


• Get a Coach to help keep you on track when a relapse is approaching.


• Be Real with yourself – pick a goal weight that makes sense. 

Progressive weight gain:

• Explore why you haven’t attempted to change until now.


• Look for small changes that will make a gradual difference.


• Acknowledge your strength that you are likely not emotionally connected to food.

Event-related Weight gain

• Identify the behaviors that gave you success.


• Lose the guilt, lose the weight.


• Identify your reactions to stress/emotions and come up with alternatives.


• Pinpoint potential future events that may present you with some challenges and develop a plan for support.