Table 1.

PALS Lifestyle Intervention Curriculum

Week	Topic	Objectives
0	Introduction to PALS	Overview of the PALS intervention program Introduce study goals and self-monitoring
1	Be a Fat and Calorie Detective (part 1)	Review individual fat, calorie and physical activity goals Learn how keep track of fat and calories
	Move Those Muscles	Learn how to increase physical activity in a safe and gradual way
2	Be a Fat and Calorie Detective (part 2)	Learn 3 ways to eat less fat and fewer calories
	Jumpstart and Strengthen your Physical Activity	Learn the F.I.T.T. principles (frequency, intensity, type of activity and time) as related to the activity goal. Learn to incorporate strength training and intensity in workouts Learn how to use heart rate monitor
3	Healthy Eating	Learn how eating less fat/calories fit into the overall context of healthy eating Learn to use MyPlate model to improve diet quality
4	Four Keys to Healthy Eating Out	Learn the four principles for healthy eating out: planning ahead, assertion, stimulus control, and healthy food choices.
6	Tip the Balance	Discuss how healthy eating and being active are related in terms of calorie balance and weight loss
8	Take Charge of What’s Around You	Learn about food and activity cues and ways to change them
10	Problem Solving	Learn to use the five steps to problem solving to overcome weight loss, physical activity and healthy eating challenges
13	The Slippery Slope of Lifestyle	Identify things that cause slips from healthy eating or being active Learn to talk positive to negative thinking Discuss strategies to get back on track after a slip
16	Make Social Cues Work for You	Discuss ways to change problem social cues and add helpful social cues
20	You Can Manage Stress	Discuss was in which stress is a barrier to making healthy changes in eating and exercise behaviors. Identify ways to manage, reduce and prevent stress
24	Ways to Stay Motivated	Renew the participants’ commitment to the PALS program Learn the importance of maintaining self-monitoring, healthy eating and physical activity for long-term success.