THE SIX PILLARS
OF WEIGHT MANAGEMENT
Managing your weight is not just
about what you eat and how
much you exercise. Achieving
and maintaining a healthy weight
is a comprehensive process that
occurs throughout your life.
To successfully manage your weight you have
to start from the ground up, like an architect
building a strong foundation that supports an
entire structure.
Think of it like this: There are six pillars that
support your ability to maintain a healthy weight.
When one or more pillars is uneven or weakened,
your structure is compromised and your success
will likely crumble.
BUILDING A STRONG WEIGHT MANAGEMENT FOUNDATION
PLANNING AND PERSONAL EMPOWERMENT
HEALTHY MIND AND FEELINGS
STRESS
SLEEP
PHYSICAL ACTIVITY
NUTRITION
HEALTHY WEIGHT
10
9
8
7
6
5
4
3
2
1
0
Chart each pillar from 0–10 to illustrate the degree to which your behavior in each area contributes to your ability to
achieve and maintain a healthy weight. Marking the pillar at 10 indicates a strong foundation of healthy habits in that area.
Similarly, a pillar that is marked 0 depicts a weakness in your weight management foundation. Continue to practice your
healthy habits and plan how you can strengthen each of the pillars of weight management.
Achievements and healthy habits in one pillar contribute to success and stability
in each of the other pillars.
Consider how a healthy diet supports an active lifestyle. Have you noticed that when you are active and eating well your
mood is elevated and you feel less stressed? In the same manner, a positive attitude, strong self-esteem, and a sense
of empowerment are essential for success. As you evaluate each of your pillars, consider the factors below.
NUTRITION
PHYSICAL ACTIVITY
• How would you rate the quality and variety of
the foods you eat?
• How often do you exercise each week?
• How would you describe your portions of food?
• What types of exercise do you do?
o 0-1 time o 2-3 times o 4 times o 5+ times
• How often do you plan your meals?
• Are you active or sedentary through out the day?
• How healthy is your meal preparation?
STRESS
• How healthy are your eating habits?
• How would you rate your stress level?
SLEEP
o None o A Little o Some o A Lot o Overwhelming
• How many hours of sleep do you get each night?
• How would you rate your coping skills?
• How would you rate the quality of your sleep?
• How is stress affecting your mental and
physical health?
o 0-2 hrs o 3-5 hrs o 6-8 hrs o 9+hrs
• Do you have a healthy sleep ritual?
EMPOWERMENT AND PLANNING
• How would you describe your sleep environment?
• Do you plan for success?
HEALTHY MIND AND FEELINGS
• Do you tend to jump right in and hope for the best?
• Do you feel you deserve to succeed?
• Do you have a positive attitude or do you struggle
with negativity and discouragement?
• Do you believe in yourself and your ability?
• How would you describe your internal self talk?
• How would you describe your mood?
YOUR WEIGHT HISTORY
Chart your weight history - Place a dot on the far right line to indicate the range of your current weight. Then, think back one year ago,
in what range was your weight at that time? Now chart your weight two years ago, three years, and so on. What do you notice about
your weight history? Which pillars of weight management are factors in your weight history?
More than 50 pounds
overweight
25-50 pounds overweight
10-25 pounds overweight
Healthy Weight
Under-Weight
10
9
8
7
6
5
4
3
2
1
YOUR WEIGHT NOW