Make a Plan!

The best way to lose weight is by making one small change at a time.

This personal plan is designed to help you focus on one change and turn it into a new habit that becomes an everyday part of your life. The plan guides you through the steps needed to map out your goal. When you're done, you can print your plan sheet or email it to yourself.

To protect your privacy, we can't save your answers. We suggest you work through the plan from start to finish so you don't lose your information. It should take about 10 minutes.


We Care About Your Privacy

Everything you enter into the plan is completely anonymous. No one has access to the information you type in, and nothing is saved.


What Can I Change?

Start by identifying something you do that makes it hard to lose weight, then type it into the space below. For example, some things that can make it hard to lose weight are too many sugary drinks, not making time to exercise, or eating portions that are too large.

Wait! You must type a goal to continue.

People to Follow

Choose someone to follow as you work on your own plan.

A habit that keeps me overweight:


Wait! You must select someone to follow.

Create Your Plan

Oops! Please enter the required number of responses to the starred questions.

1. Make a Specific Goal

Think of something you can do to replace your old habit with a new one that will help you. In the box below, delete your old habit and type in the new one. Choose specific actions (like “Walk for 30 minutes every day as soon as I get home from school”). They are easier to accomplish than vague goals (like “Get more exercise”).

2. Why Do I Want To Change?

I want… [insert text from above]

It can be hard to give up old habits. It helps to remind yourself why you want to make this change and lose weight. Type in at least two ways being overweight affects you:

You must enter at least two things to continue.

3. How Will I Do It?

Break your goal down into small, specific steps. Think about how you'll do these, and ways you can blend them into your daily routine.

List at least two simple things you can do each day to reach your goal.

If your goal is to get more exercise, check with your doctor to find out what's right for you.

4. What Can Trip Me Up?

When you set a goal, it helps to know specific things that might trip you up ahead of time. That way, they don't catch you by surprise. For example, maybe your family keeps junk food at home and you're worried that it will be hard to resist.

List at least two things that might interfere with reaching your goal.

5. Who Can Help Me?

To reach some goals, you might need another person's help (such as a parent to buy certain foods or drive you places).

Type in the name of someone who can help you reach your goal and what he or she can do. Choose people who you know want you to succeed at your goal — and make sure you discuss your goal with them so they can help you.

You must type in at least one name to continue.

6. When Will I Start?

Choosing a realistic start date and putting it in writing can help you commit to your plan.

You must enter a date to continue.

7. What If I Feel Like Giving Up?

Click three things to say to yourself when willpower is low. Think of what your best friend would say to encourage you, then be your own best friend and say it to yourself!

To change a selection, deselect the one you don't want, then select another.

You must choose three things to continue.

8. What Else Can I Do?

When willpower starts to slip, it can help to stay motivated by doing or thinking specific things that relate to your goal.

Below, type in some ideas that can help you stay on track to reach your goal. Think back to the possible pitfalls you typed in earlier — the things that might trip you up. Include some ideas here to get you past those roadblocks.

You must enter at least two things to continue.


Oops! Please enter the required number of responses to the starred questions.

Select a Design

Congratulations on setting a goal and making plans to stick with it! Now it's time to design a goal sheet that you'll print out to keep. This is the only record you'll have of your plan — for privacy reasons, the guide does not save any of your information.

Select a design from below and preview your goal by hitting "next."


Wait! You must select a design to continue.