Challenge Guidelines
Completion of this program is determined by your total percent of weight loss. This is a fairer comparison than total pounds lost since heavier persons can safely lose weight more rapidly. A healthy rate of weight loss is one percent of beginning weight per week. So, a person weighing 280 pounds can lose 2-3 pounds per week while a person weighing 180 pounds would be expected to lose no more than 1-2 pounds per week.
% of weight loss calculation:
- beginning weight – ending weight = pounds lost
- (pounds lost ÷ beginning weight) x 100 = percent weight lost
Weight loss should be the result of healthier eating and exercise habits. All participants are on the honor system and should participate in a healthy and fair manner.
Prohibited:
- Diet pills (herbal or prescription appetite suppressants, metabolism enhancers, etc.)
- Water pills (diuretics) unless prescribed for a medical condition such as high blood pressure
- Laxatives and colonics
To participate in this challenge you will need:
Beginning on week 1, you will weigh in, record your weight, take body measurements, record your short-term weight goal and start tracking your progress. Weekly tips will be available online to view as well as a weekly three to five minute physical activity challenge. (Don’t worry, there’s no need to bring workout clothes and shoes!)
It’s highly recommended you meet with a Health Coach before you begin this challenge. A Health Coach can help you create short term goals and support you throughout the challenge.
You can
schedule an appointment online or contact the Wellness Council of Arizona (WELCOAZ) at (520) 293-3369. Appointments are 25 minutes in length and are entirely confidential.
Even if you choose not to utilize a health coach, we encourage you to engage your participating co-workers and work together towards your goals. A support system at work can be a helpful way to stay on track. You may want to meet once a week for a walk or healthy lunch to discuss ideas and challenges, and motivate each other through more challenging weeks.
Host the challenge at your worksite
If you would like to host the challenge at your worksite, please complete the Host Registration Form. Employee Wellness will send you all the necessary materials and information to begin.
Good Luck!
Know Your Numbers - Progress Tracker
Week One Tips & Exercise Challenge
Week One
- Weigh yourself (required)
- Calculate your BMI (optional)
- Measure your waist circumference (optional)
- Record your short-term goals
- Read the weekly tips
- Complete Week 1 Exercise Challenge
Evaluate your eating habits. Are you eating late at night, finishing the kids' meals, hitting the vending machine at 3 pm? Take a look at your eating habits and you may identify a few behaviors you can change that will add up to big calorie savings. For example: Keep lower calorie, portion-controlled snacks on hand for late- night noshing (ex: 100 calorie packs, low fat frozen fudge bars), have the kids clear their own plates from the table, and pack a piece of fruit and a light yogurt for an afternoon pick-me-up that will help you avoid the candy machine.
Week Two Tips & Exercise Challenge
Week Two
- Week Two Weight yourself (optional)
- Calculate your total daily calories
- Track your food intake
- Read the weekly tips
- Complete week 2 Exercise Challenge
Don’t drink your calories. Food you chew makes a bigger impression on your appetite. Studies have shown that calories you drink do not curb your appetite for food later. Sweet beverages like soda, sports drinks, and fancy coffee drinks can add up to 300-500 extra calories. That’s more than a pound of fat in 2 weeks!
Week Three Activities
Week Three Tips & Exercise Challenge
Week Three
- Weigh yourself (optional)
- Track your food intake
- Exercise at least 20 minutes per day
- Read weekly tips
- Complete week 3 Exercise Challenge
Eat regular meals, starting with breakfast. Breakfast is the most important meal of the day. After a long night's rest, your body needs fuel to get your metabolism going and give you energy for the rest of the day. If you can’t eat at the crack of dawn, at least eat breakfast by mid-morning. Then, figure out the frequency of your meals that works best in your life and stick to it. Regular meals help prevent overeating and keep you energized for your workouts.
Week Four Activities
Week Four Tips & Exercise Challenge
Week Four
- Weigh yourself (optional)
- Track your food intake
- Exercise at least 20 minutes per day
- Read weekly tips
- Complete week 4 Exercise Challenge
Face the facts. Read labels and get nutrition information on your favorite foods from the restaurants you frequent. For weight loss your meal should be no more than 350-600 calories—including drinks, appetizers, and desserts! Check it out. Salad anyone?
Eat lots of produce. Half your plate should be colorful, fresh fruits and vegetables. They are filling with fewer calories—and loaded with healthful vitamins and minerals. Plus, eating more fruits and vegetables will help you to naturally eat more modest portions of the (often higher calorie) entrée and starchy side dishes.
Week Five Activities
Week Five Tips & Exercise Challenge
Week Five
- Weigh yourself (optional)
- Track your food intake
- Exercise at least 20 minutes per day
- Practice mindful eating
- Read weekly tips
- Complete week 5 Exercise Challenge
Eat slowly, chew every bite, and savor the taste of the food. Try resting your fork between bites and swallowing before your next bite. Take a mid-meal pause. Sit back and consider how full you are. Do you really need to clean your plate or are you comfortably satisfied already?
Eat your food sitting down at a table, and from a plate. Food eaten out of packages and while standing is forgettable. You can wind up eating lots more than if you sit down and consciously enjoy your meals. The same goes for day-long nibbling. Eat regular meals and planned snacks. Drink plenty of water so you don’t confuse thirst with hunger.
Week Six Activities
Week Six Tips & Exercise Challenge
Week Six
- Weigh yourself (optional)
- Track your food intake
- Exercise at least 20 minutes per day
- Practice mindful eating
- Review and update your SMART goal(s)
- Read weekly tips
- Complete week 6 Exercise Challenge
Weight control is all about creating a lean lifestyle that you can live with forever. If you fail to plan, plan to fail. You need a strategy for your meals and snacks. Pack healthful snacks for the times of day that you know you are typically hungry and can easily stray from your eating plan. Include a little protein with every meal and snack to up the satisfaction factor and boost appetite control.
Week Seven Activities
Week Seven Tips & Exercise Challenge
Week Seven
- Weigh yourself (optional)
- Portion and track your food intake
- Exercise at least 20 minutes per day
- Practice mindful eating
- Read weekly tips
- Complete week 7 Exercise Challenge
Always shop with a full belly. It's a recipe for disaster to go into the grocery store when you are hungry. Shop from a prepared list so impulse buying is kept to a minimum. Eating right starts with stocking healthy food in your pantry and refrigerator—and in your office and at your desk.
Week Eight Activities
Week Eight Tips & Exercise Challenge
Certificate of Completion
Program Quiz - test your knowledge
Program Evaluation - send us your feedback
Week Eight
- Weigh yourself at the end of the week (required)
- Portion and Track your food intake
- Exercise at least 20 minutes per day
- Practice mindful eating
- Change your self-talk & vizualize your success
- Read weekly tips
- Complete week 8 Exercise Challenge (required)
- Submit Certificate of Completion to Employee Wellness
- Take the Program Quiz and Program Evaluation
Serve food onto individual plates, and leave the extras back at the stove. Bowls of food on the table beg to be eaten, and it takes incredible will power not to dig in for seconds. Remember, it takes about 20 minutes for your mind to get the signal from your belly that you are full.