CIGNA Healthy Steps Weight Management Program Workbook
What Is the Healthy Steps Workbook?
The CIGNA Healthy Steps Weight Management Program Workbook is a printable guide designed to help members set realistic goals, track progress, and develop sustainable habits for a healthier lifestyle. It is part of CIGNAs broader Healthy Steps initiative, which combines wellness coaching, online tools, and educational resources to support weightloss and weightmaintenance goals.
Unlike generic diet plans, the workbook is personalized through a series of assessments and reflections that align with each members medical history, activity level, and personal preferences. The structure encourages a stepbystep approach rather than a quickfix mentality.
Key Features
- GoalSetting Framework: Guided worksheets for shortterm (weekly) and longterm (6month) targets.
- Food Diary Pages: Space to record meals, portion sizes, and hunger cues.
- Physical Activity Log: Track steps, minutes of exercise, and intensity levels.
- Behavioral Triggers Checklist: Identify emotional or environmental cues that lead to overeating.
- Progress Review Sections: Monthly checkins to compare weight, measurements, and nonscale victories.
- Resources & Tips: Quick reference charts for balanced plates, portion equivalents, and healthy snack ideas.
How to Use the Workbook Effectively
1. Start With the Baseline Assessment
Before filling any other page, complete the health snapshot: weight, height, BMI, and any existing medical conditions. This data is essential for your CIGNA coach to tailor advice.
2. Set SMART Goals
SMART stands for Specific, Measurable, Achievable, Relevant, and Timebound. The workbook prompts you to write goals like lose 12lb per week for the next 12 weeks rather than lose weight.
3. Log Meals Daily
Use the food diary sections each evening. Note the time of the meal, what you ate, portion size, and a quick rating of your hunger level (010). Over time, patterns become clear.
4. Record Activity Consistently
Write down any structured exercise (e.g., jogging, yoga) as well as incidental movement (stairs, walking the dog). Aim for at least 150 minutes of moderate activity weekly, as recommended by the CDC.
5. Reflect on Triggers
The checklist helps you spot emotional triggers (stress, boredom) or environmental ones (eating while watching TV). When a trigger is identified, brainstorm a healthier response and write it next to the trigger.
6. Review and Adjust Monthly
At the end of each month, fill out the progress review. Compare actual weight loss to the goal, note any setbacks, and adjust the next months plan accordingly. Celebrate nonscale victories such as fit into a tighter pair of jeans or completed a 5km run.
Benefits of the Workbook
When used regularly, the Healthy Steps Workbook provides several measurable advantages:
- Increased Accountability: Written records are harder to overlook than mental notes.
- Better Insight: Patterns in eating and activity become visible, allowing targeted changes.
- Motivation Boost: Seeing progress charted encourages continued effort.
- Collaboration With Coaches: Your health coach can review completed pages during virtual appointments, making the support personalized and datadriven.
- LongTerm Sustainability: By focusing on habits rather than calorie counting, the workbook promotes lifestyle changes that last beyond the program.
Integrating the Workbook With Other Healthy Steps Tools
CIGNA offers a suite of digital resources that complement the printable workbook. Heres how you can blend them:
- Online Dashboard: Sync your weekly weight entries from the workbook to the CIGNA member portal for visual graphs.
- Mobile App: Use the apps barcode scanner for quick food logging and let it automatically fill the corresponding workbook fields.
- Virtual Coaching Sessions: Bring the latest workbook page to each video call. Your coach can give immediate feedback and suggest adjustments.
- Community Challenges: Participate in group step challenges; record your steps in the workbook to verify participation.
Success Stories
Maria, 42 Lost 28lb in 5months
I loved how the workbook forced me to write down everything. When I saw that I was snacking while watching Netflix, I replaced that habit with a short walk. The monthly checkins kept me honest, and my coach helped me stay on track.
James, 55 Managed Type2 Diabetes
Tracking portions and activity helped me lower my A1C from 7.8% to 6.4% without medication changes. The trigger log was eyeopening stress at work led to latenight pizza, so I started a brief meditation before dinner.
Getting Started
Ready to begin? Follow these simple steps:
- Log in to your CIGNA member portal.
- Navigate to Healthy Steps and select Download Workbook.
- Print the PDF (or save it to a tablet for digital handwriting).
- Complete the baseline assessment and schedule your first coaching session.
- Commit to filling in the daily sections for at least 21days to form a habit.
For additional support, visit the CIGNA Healthy Steps website or call the wellness hotline at 1800555HELP.
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