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How I lost 10kg in 60 days: My 7-step weight loss plan

Shilpa S NathFollow Jan 10, 2016 · 10 min read Left: 17/10/15, Right: 08/01/16

When I turned 26 (nov 05) last year, I looked at the mirror and didn’t recognize the person staring back at me. There and then, I decided I have had enough. Enough of wallowing in self-pity, enough of not staying committed to my fitness goals, enough of being disappointed in myself, and decided to be the change I wanted for myself. This is just the beginning of a life long journey and I am already excited for the next leg of it. #workit
PS: yea, that’s a captain America shirt and when civil war comes out, I will probably be on his team 😝

I shared my progress on Facebook last night, and some friends wanted to find out what I had done to lose weight. This post is just my experience over the last 60 days.

So here is my 7-step weight loss plan!

1. Determine your body type

I fall mainly into the category of a mesomorph as my body type is hourglass What this means to you on a physiological level. My friend who is an ectomorph continually complains that he can never put on muscles, #foreverskinnyproblems.

Being a mesomorph is one of the main reasons I am able to lose weight easily. The reverse is also true, I can gain up to 2kg in a week if I remain inactive. To maintain my weight, I need 20mins of moderate workout at least 4–5 times a week.

2. Determine your body fat percentage, basal metabolic rate, calorie intake

It is important to monitor your body fat percentage, and not just focus on how much weight you are losing. Weight loss can result from many reasons, water loss, muscle degradation, and you want to be sure that you are gaining muscles and losing body fats.

Calculate your body fat percentage here: http://www.bodybuilding.com/fun/becker11.htm

The amount of energy (in the form of calories) that the body needs to function while resting for 24 hours is known as the basal metabolic rate, or BMR. This number of calories reflects how much energy your body requires to support vital body functions if, hypothetically, you were resting in bed for an entire day. In fact, your BMR is the single largest component (upwards of 60 percent) of your total energy burned each day.
While you can’t magically change your BMR right away, knowing your personal number, how it’s calculated, and which factors most influence your metabolism, can help you use this data point to create a smarter strategy for weight loss (or maintenance).

Check your basal metabolic rate here: http://dailyburn.com/life/health/how-to-calculate-bmr/

Calorie mindfulness: In order to lose weight, you need to have slightly less calories going in than you need, so your body will tap into the reserve energy stored in your body. Be sure, you don’t starve yourself. This will result in your body going to “starvation mode” and it will do everything to hold on to the fats in your body because it thinks you will not be able to get nutrients on time. Losing weight is possible when you eat right. This will come in handy when you move on to the stage of determining your diet.

Check your optimal calorie intake for weight loss: http://www.calculator.net/calorie-calculator.html

3. Set your goals

My sister left me a motivational quote 🙂 And yikes at the week, I had a spike in my measurement!

You need to set goals for yourself. This can be intimidating. I had a total weight loss goal of 21kg, and wanted to loose 6″ off my hips (I started at 41″ when I came back from my holiday). This can seem very difficult and almost impossible to achieve.

This row actually extended to the top of the wall because it started at 77.5 kg! Removed them once I crossed the 70 Kg barrier. Never going back to those days.

I broke down my goals into mini goals, so that I would feel motivated every time I reached one of my mini goals. This kept me going especially during periods when I would hit my plateau.

Personally, my plateau points were 72kg and 69kg. The next plateau point I will reach is at 65kg. This means that for 1–2 weeks, I will not see any change in my weight. Don’t freak out if this happens. Sometimes your weight might even go up. If you have been eating healthy, and consistently working out, this just means that your body is putting on muscle and soon you will notice the fats melting away. Everytime I break my plateau points, I lose another 1–1.5kg in 1 week.

Gotta get your head in the games, folks!

Mental preparation for weight loss regime is critical for maintaining this as a lifestyle rather than just a phase that you go through to get a “summer body.” You need to believe that you can shed the weight and this should be supported by why are you doing this. Is it to just look good for a holiday or are you making a commitment for life? This way, you won’t be yo-yoing between your weight, which itself is bad for your body.

4. 80/20 rule of losing weight

Hang on! We are halfway through the plan and we aren’t even at the workout plan? There is a simple explanation for this, that you have to remember.

Losing weight is a strategic game plan. You need to have a plan in mind before you start hitting the gym aimlessly. Sure, you will lose some weight, but will you be able to keep it off? 80% of your body is shaped in the kitchen, and only 20% of is dependent on your workout itself.

So what does this mean? It simply means that you have to be mindful of your diet. Knowing more about your food, how it is being prepared, and the nutritional values of what you are putting into your mouth will help you change the way you eat.

You can gym all you want but if your diet sucks, it doesn’t matter!

I used to eat everything because I am such a food lover. I still eat what I love but in moderation. Previously, I used to have chocolates on a daily basis, and now I only have it once a week maximum.

5. Your body is maketh in the kitchen

I spent a lot of time researching on diets that will help me optimise my weight loss. I had done something similar in 2014, when I was even more of a health nut so I had a head start this time.

Start with small, gradual changes to your habits. This will help you commit to the new changes. Diving headfirst into a complete overhaul can be a shock to your system and you are more likely to switch back to your old habits. I enjoyed going onto pinterest and discovering new healthy recipes to try out.

My food plan breakdown:

  • Breakfast:
    I start by drinking either lemon water or Ginger honey tea to kickstart my digestive system. I like to add chia seeds to my drinks so I get an extra boost of fiber & nutrients as well.
    Breakfast is either Oats with some berries or a protein rich breakfast of 2-ingredients banana pancake. I have now taken to spreading a little coconut butter on my pancake, just to switch up the flavors some days and it is packed with healthy fats!
  • Lunch:
    For the first two weeks, I didn’t have any meat at all. I was mainly vegetarian and I would have seafood anytime I craved meat. This is something I do to cleanse my palate. It helps me to adjust better to the healthier options I am switching to in the upcoming weeks because their flavors are more light and usually meat, especially red meat, masks their flavor.
    Since then, my lunch consists of a serving of salad with some protein component. If I am cooking from home, I have salmon fillets in my fridge which I fire up over a pan and have it with some veges. If I am buying from outside, I look for grilled options and eat with no-carbs. Or at the most, as a wrap.
  • Snacks:
    This makes a huge difference! I swapped out all my sugar treats that I normally reserve for this time, with nuts or berries and the change was incredible.
    Without all this refined sugar running through my blood, my mind is more alert, my skin got clearer, and there weren’t any epic dips in my mood during the evening from the dreaded sugar crash.
  • Dinner:
    I kept my dinner light. Usually it was some steamed fish with boiled or grilled vegetable medley.
  • Other tips:
  • Drink water! I cannot emphasise the importance of staying hydrated. It shocks me how little people drink water. I usually have about 1.5L of water by lunch, and another 1L by dinner, and then about 2–3 cups of water before I sleep. My friends call me a camel. haha!
  • Instead of eating fried food, switch to grilled or steamed food
  • Start eating more alkaline food instead of acidic food

The benefits of the alkaline diet are said to include higher energy levels, fat loss, increased concentration and clearer skin.

  • Reduce or stop processed food. If it has too many chemicals, then you know it’s bad for you.
  • Stop intake of alcohol or limit yourself to just one glass.
  • Reduce dairy intake or just stop it altogether

6. Workout routines

Time to head over to the weight section of your gym!

I love to work out. I love how I feel when I am doing weights and I can feel myself getting stronger.Every time I am able to lift a heavier weight, or increase my reps from the last time I did it, I would get an euphoric high that is kind of addictive.

Biggest myth that women must overcome: Using weights will make you into a ripped out hulk!

No, you will not get this way. This is through extreme dieting, workouts and usually some hormonal play is involved.

Girls, go pick the weights, the barbells, the kettle bells! You will not pack on muscles like a ripped body builder. We don’t have enough testosterone to develop overly bulging muscles. You can lose fats faster when you have more muscles because they are the ones burning the fats in your body.

“You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that,” says Natalie Jill, a San Diego, Calif.-based certified personal trainer. High intensity workouts mean you’re going all out for as long as you can. If this sounds intimidating, think of it this way: You’ll burn more calories in less time.

I usually go to pinterest to give me inspiration. I have saved all the workouts that I do here on Pinterest. When I started going back to the gym in November, I started with just 20mins in the gym. Sticking to going to the gym 3 times a week, working out with HIIT trainings helped to rev up my stamina and got me back into the headspace I needed to commit to the change.

Example of a workout I follow. I vary my routines so that I don’t get bored and my body doesn’t get used to them.

“You need to do a combination of weights and cardiovascular training,” says Sangeeta Kashyap, MD, an endocrinologist at Cleveland Clinic. Strength training increases muscle mass, which sets your body up to burn more fat. “Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle,” says Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.

On days that I don’t have time to commute to my gym, I will work out from home. I have saved a list of workout videos that you can mix and match to create your own personal workout playlist.

You just have to commit to coming back 2–3 times a week,and soon you will find yourself doing more. If you are a beginner to working out, it would be better to join classes with a trainer or have a 1-on-1 trainer.

Form is everything in exercising. If you do it wrong, you are more prone to injury and your workout wouldn’t be efficient anyway. I have worked with personal trainers who have guided me in getting my form right so I am able to work out without much guidance.

When it comes to workouts, you should do activities that you love. Because this will make you happy to do it, and you will look forward to the activity so you will keep going back. Think about it, aren’t you more likely to do something that you love rather than something that you hate? Our subconscious mind is built to drive us towards pleasure. So try out different activities and do what gives you most happiness.

My weekly routine:

  • Sunday: Interval running for 10mins. (slow warm up for 3mins, then 40s sprints for 4 rounds 20s normal pace, 200m all out sprint, 2mins cool down)
  • Monday: Arms, back, shoulders
  • Tuesday: Legs & core
  • Wednesday: Cardio & strength training from home
  • Thursday: Arms, chest & shoulders
  • Friday: Legs, thighs, & core
  • Saturday: Break
  • Warm-ups: I do 8mins on the staircase climber machine, then 10mins on the row machine, and then either strength or cardio on the rope-pull machine.
  • Cool down: Stretches to loosen up the muscles, and it varies depending on the muscles being worked out that day.
  • Music: I love listening to music with fast beats, inspirational lyrics while I work out because it helps me to keep my pace.

I plan to incorporate more HIIT trainings moving forward because they are amazing fat blasters!

7. Give yourself a break

Every step of the way, remember this!

This is a lifelong commitment. It’s not a fad. So give yourself a break. When you are out, and you see a cake that you really really want to have, buy it. Share it. Or eat it by yourself. Research has shown that if you constantly deny yourself, you are bound to binge when you finally get what you want. So just savour the moment. There is no such thing as a “guilty pleasure.” Just “pleasure.” And you deserve it!

  • We earn a commission for products purchased through some links in this article.

  • Losing a stone in a month is a drastic weight loss but if you follow this safe guide, it can be done.

    Follow these simple diet rules for the next four to six weeks and, depending on how strict you are, you could lose a stone in a month and drop a dress size. But of course, it’s important to stay healthy, so always see your GP if you have any concerns about a new weight loss plan. Combining our own w&h tips, and tips from qualified nutritionist Kim Pearson, you’ll soon see results.

    MORE: The Cambridge Diet: how does it work and can it help you lose weight?

    Along with the healthy foods you should be eating, this plan will keep you hydrated and boost your mood so that you’ll want to make it part of your everyday routine.

    Got a sweet tooth? No problem – you just need to earn those treats with a little extra effort on the exercise front.

    Swap your morning cereal for a protein-rich breakfast

    Protein-rich foods fill us up and keep us satisfied for longer, so aim to include it in all our your meals during the month. Kim says, “Swapping your cereal or toast for a protein based breakfast will help keep you fuller for longer and help to prevent mid morning snacking. One study showed that a high protein breakfast promotes weight loss by regulating our ‘appetite’ hormones, making us want to eat less later in the day.”

    Stuck for a recipes? Try our organic egg omelette with sliced peppers and spinach. Or whizz up a protein smoothie using a good quality protein powder, low sugar fruit like berries, a handful of spinach, a tablespoon of flax seeds and some almond milk.

    Fill half of your dinner plate with vegetables

    Kim advises that “Carbohydrates are converted to sugar in the body and if these sugars aren’t used for energy, they’re likely to get stored as fat. Avoid foods like white rice, pasta, noodles and bread. Cauliflower rice and courgette spaghetti make great alternatives to your standard rice and pasta.”

    Try one of our delicious courgette spaghetti recipes.

    “At dinner, instead make sure that at least half of your plate includes mostly green veg and other low-carb vegetable options, such as mushrooms or tomatoes.”

    Get one portion of good fats in all of your meals

    Kim admits that it’s imperative you eat fat – contrary to what you’ve been told. “You might think that eating fat leads to gaining weight, but actually the opposite is true. Fat is not only essential for health, but numerous studies have shown that a diet lower in carbs but higher in healthy fats is the best – and quickest – way to lose weight.”

    So the key point is healthy fats – so what sort of foods can we find this in?

    “Good fats can be found in oily fish, nuts such as walnuts and seeds like flaxseeds and chia seeds. Aim to include a moderate portion of healthy fats at each of your meals during the month”, Kim says.

    Only eat three times a day – and don’t snack!

    Kim says, “Whilst this does depend on the individual, for the average person who isn’t following an intensive exercise programme, eating three meals per day, five hours apart is ideal. For example, you might have breakfast at 9am, lunch at 2pm and dinner at 7pm. It’s also always a good idea to avoid eating late in the evening.

    “I also advise against constant grazing and snacking. It’s better to eat a substantial meal at your main meals and then allow time in between meals. This allows your body the opportunity to use up some of your stored fat reserves, rather than purely focussing on ‘easy energy’ from the food you’ve just eaten.” That definitely makes sense to us!

    Exercise five times a week, doing HIIT and weight training

    Kim spoke to some of her qualified, personal trainer colleagues, to suss out what workouts work best for losing weight.

    She said, “My personal trainer colleagues like to advise a combination of HIIT (high intensity interval training) as well as weight training for quick weight loss. Training that promotes muscle growth will also help to increase the body’s metabolic rate. The more muscle we have, the more calories the body burns even at rest, so it’s good for losing weight and maintaining weight loss, to help you keep the extra pounds off.”

    If you must drink alcohol, opt for lower sugar, dry wines

    “Alcoholic drinks can contain a surprising amount of calories and sugar so moderating your alcohol consumption is important for weight loss. Alcohol can also increase your appetite and compromise your willpower when it comes to food choices! So it’s generally better to avoid it.

    “However, the Government recommends we drink no more than 14 units a week, equivalent to six small glasses of wine, so aim to stick to these guidelines as a maximum. When you do drink, eat food first to reduce alcohol’s negative effects and opt for lower sugar, dry wines such as Merlot, Cabernet Sauvignon, Pinot Noir, Chardonnay or Sauvignon Blanc.”

    Drink a pint of water before each meal

    We at Woman & Home did some digging, and according to recent studies, gulping down a pint of plain old water could also help towards shifting a pound in one month. A study undertaken by the University of Birmingham monitored 12 adults over 12 weeks. Half of the group were asked to drink 500ml of water before each of their meals, and half weren’t. The six that drank water before their meals lost around 2.8 pounds more than those who didn’t, which lead to them on average losing around of 9.4 pounds each over the 12 weeks.

    Limit yourself to just one treat meal a week

    Kim Pearson maintains that we all have to have a treat now and again – just not that often!

    She said, “Cutting out everything you love is likely to end up making you miserable. In order for a quick weight loss programme to be effective, it needs to be something you can stick to. Allow yourself one treat meal per week where you can eat whatever you fancy. Or, spread your treats over the week. This might be a small bar of dark (70%) chocolate, or equivalent, every day. Remember though – the more treats you have, the slower the weight loss will be, so don’t have them too regularly!”

    Watch out for hidden sugars in supposedly healthy foods

    “Eating too much sugar is one of the fastest ways to gain weight. If it’s not used immediately for energy (like exercise), the body will convert sugar to fat to store for future use”, said Kim.

    “Obviously biscuits, cakes, chocolate and sweets are high in sugar – but watch out for hidden sugars in cereal bars, stir fry sauces, salad dressings, and even breakfast smoothies. Check the nutrition information to find out how much sugar is really in your food, and if in doubt, swap it for real fruits, or make your own sauces and salad dressings.”

    Use MyFitnessPal to keep track of bad behaviours

    Kim says, “I recommend using MyFitnessPal to record what you are eating over the month, as this is so useful in identifying unhelpful behaviours, as well as foods you might think are healthy, but might discover aren’t.”

    It’s never too late to be a better you. No matter where or when you start, there’s always room in your life for self-improvement. That was the motivation behind 32-year-old LaKeisha Shurn’s get-fit workout regimen when she tackled the #giveit100 challenge.

    MORE: Have You Ever Experienced “Gymtimidation”?

    The challenge is a social project when people learn a new skill—like playing the guitar—or commit to a lifestyle change over 100 days, all while capturing their milestones on camera. Shurn used to weigh 348 pounds but set a goal to be less than 300 pounds by the 100th day.

    You have to see her awesome journey below:

    By the time challenge was over, Shurn only dropped 18 pounds—but that didn’t mean her drive to exercise and lose weight fizzled out! Over the following year, Shurn lost a total of 51 pounds and she now wears a size 22 instead of a size 26.

    MORE: 10 Inspirational Quotes for 2014

    But bear this in mind: Bettering your physical and mental well-being shouldn’t be confined to a set amount of time; maintaining a healthy, active lifestyle every day should be a sustainable way of life—not a 100-day fad. Still, major kudos to Shurn for staying dedicated to her goals—long after the challenge—and being an inspiration to other women who are trying to change their lives.

    MORE: You’ll Never Believe How Many Marathons This Couple Ran in 2013

    Kenny Thapoung Social Media Editor When I’m not stalking future-but-never-going-to-happen husbands on Facebook, you can catch me eating at one of NYC’s B-rated or below dining establishments—A-rated restaurants are for basics.

    Changes:

    19 Shares Disclosure: Megan’s weight loss program was gifted, however, her weight loss journey is her own!

    30 Day Results: 11.2 pounds; 17 inches

    I think when you get to be a certain size, you just stop looking at yourself. I mean really, really looking at yourself. If I caught a glimpse of myself in the mirror, I would turn away quickly. Every picture I saw of myself, I discarded and hid from the shame that was overwhelming. This is how I have been living for the past seven years. Avoiding life and hating the self I saw.

    When I stepped on the scale this morning on day 30, I cried. Not a pretty, screen actress cry but an ugly, curled up in a ball cry. I NEVER thought I had the stones to stick to a weight loss plan, having failed miserably at every thing I attempted in the past. I think I failed because I didn’t believe in myself and I didn’t have the support I needed. I always had an excuse, “Oh, I will probably have another baby.” “I just had a baby, the weight will come off.” “Everyone puts on weight in a relationship. It’s happy fat.” I was NOT happy being fat.

    As of this morning I am down 11.2 pounds and have lost over 17 inches! The results are amazing and I feel amazing. It’s almost too good to be true because I think I look better than I actually do, but the I now feel confident about reaching my 30 pound then 60 pound goal.

    GI Issues Gone

    One of the most freeing things is my GI issues. Having been diagnosed with Celiac disease, I have never had a day without the experience of a tummy ache or a bathroom issue. I went to the doctor monthly and took pain medication. Since starting my weight loss challenge, I have not had a single stomach ache and that feels healthy. I am not drained from being in pain. I also feel confident that I can leave the house without having to search for the nearest restroom.

    Eye Lashes

    I have eye lashes! Totally random, but I can actually wear mascara. I think the vitamins are making my hair grow. Being Italian I shaved a lot to begin with, but it’s at a whole new level now (good thing it’s winter and pants weather). Surprisingly enough my eye lashes have grown as well.

    Healthy Eating

    Every dinner I plan now is from the Weight Watchers cook book or website. They are filling, healthy and under 600 calories (most around 400). I feel good after getting the nutrients I need but I also know my kids are getting at least one great meal a day.

    Planned Cheat Meals

    One of the biggest reasons I am so excited about my results is they are realistic. I have had ice cream, pizza, and Mexican food during this past month. The difference is I planned out my cheat meals. When my husband surprised us with a trip to Culver’s, I kindly drove everyone but passed on the indulgence. It wasn’t planned, but I won’t say it wasn’t tempting (and kind of mean of my husband).

    Increased Energy; Improved Mood

    I have energy and I’m happy. My mood has improved and I started to have the self confidence I have been lacking for years. I don’t cope with food, but maybe a bike ride instead. The small changes I am making in my life have led to 11 pounds and 17 inches shed but the FREEDOM is the most fulfilling.

    More Sex

    So one unintended side effect, is my husband is seeing me slim down and thinks I’m getting even hotter. Let’s face it. My hubby loves me no matter what, but the changes in my body and mood leave him wanting more whoopie. This may or may not be a benefit to you 🙂

    Exercise

    A goal that I never intended to have is incorporating exercise into my routine. I HATE sweating and feeling out of breathe so I have started with a walk or bike ride every day. Soon I plan to increase to Zumba. Do you have any simple, fun exercise suggestions for me?

    If has been a very emotional month for me but I am so PROUD of myself for sticking to it. I haven’t succeeded at a goal in so long I forgot how awesome it feels. I plan to continue my weight loss journey and strive to reach my goals. Thank you for supporting me throughout my journey. You’re encouragement has kept me motivated when I have wanted to quit and I am forever grateful for the emails and comments left. Keep them coming because this journey is far from over!

    Read my 30 Day journey from the beginning: Weight Loss Day 1 // Hitting the Wall // Remaking My Self

    If you are part of my weight loss family, order your Strive 4 Change Necklace here.

    Or order your Strive 4 Change Women’s Tee here.

    Subscribe for updates/information about Megan’s progress and program.

    30 Day Weight Loss Challenge

    Below are the results of last month’s 30 Day Weight Loss Challenge. These Before and After photos show how I lost 19.6 pounds in 30 days naturally through diet and exercise.

    The basic rules of my challenge were that I had to eat three meals a day, couldn’t take dietary supplements, and I had to rest one day a week from exercise to allow my body time to recover. I started at 213.4 lbs and ended at 193.8 lbs, just shy of losing 20 pounds. My original goal was to lose 30 pounds in 30 days but I am certainly okay with losing 20! Part of the reason why I don’t think I did not get closer to the 30 pounds is because I started weight lifting halfway through the month. If I had stuck to my regime of walking/running and only cardiovascular exercise, I might have shaved a few more pounds off.

    Overall I feel great! I developed some good eating and exercise habits and I ran 5 miles in a row, several times actually! I notice I pay a bit more attention to the dr oz diet suggestions when they pass on television. I’ve never run 5 miles in a row in my entire life up until this 30 Day challenge.

    Without further ado, here are my before and after photos:

    For information on how I lost all that weight, view my journal here. If you’re also on a mission to lose weight fast, feel free to ask me any questions about the 30 Day Challenge in the comments section below. You can also reach me via e-mail or phone on my Contact Page.

    Thanks for reading! Follow along with my future challenges on Facebook or sign-up for my e-mail updates below.

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    The 21 Day Challenge is a simple approach to healthy living. It creates good habits for max results without starving or working out for hours.

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    8 Weeks of Workouts and Nutrition Above

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    • The length of the workout will depend on your answers in the application, but most are 30 minutes.

    21 Day Challenge Diet

    We’re focused on getting you the max results for YOUR life and body – this is not a quick-fix or one-size-fits-all challenge.

    For the challenge, you will not be put on an extreme detox or low-calorie diet. You’ll be eating lean proteins, healthy fats, good carbs including fruits and veggies.

    We typically recommend an 80/20 approach to challengers.

    What is the 80/20 Diet?

    The 80/20 diet is designed for lasting weight loss versus a quick fix. Yes, you could go into ketosis or carb cycle for a month or so – but what about 3 months down the road?

    Extreme plans just are unrealistic.

    On top of that, they can cause us to yo-yo and create bad habits.

    On the other hand, when you know no food is off limits or labeled as “bad” you can live your life and avoid emotional eating.

    In our 80/20 diet, we focus on the right portions of healthy food 80% of the time. The other 20% of your food can be whatever you want – as long as it stays to 20%!

    On the 80/20 diet, you’re able to still lose weight while living your life. You make smart, but simple healthy choices.

    With this mindset, you can have a glass of wine, a candy bar, or anything under 250 calories daily even during the challenge!

    You could also choose to do 1 cheat meal a week instead.

    We go into detail on the 80/20 meal plan on our healthy eating guide as well.

    We can also give you an “Extreme” plan which includes harder workouts and dialed in nutrition for MAX results in 3 weeks.

    Do you need a gym membership or to be local to us?

    The 21 Day Challenge is hosted completely online.

    We check in with you daily using a totally secret, unlisted Facebook group, and you are able to workout in the privacy of your own home. We add you to the group a few days before our start date so you can get ready.

    Can you continue after the 21 Days?

    Yes! We are all about building a healthy body and balanced life, and that means living a healthy lifestyle.

    The 21 Day Challenge will teach you how to eat without depriving yourself of your favorite foods in moderation, how to workout with proper form, and provide you with healthy habits for life.

    Once you’ve completed the challenge, you will also receive a lifetime membership to our ongoing private client group with additional challenge groups, prizes, and support.

    Who is the 21 Day Challenge Group for?

    Anyone! Whether you are wanting to lose weight, tone up, gain muscle mass, or improve your flexibility and focus we can customize a program for you

    How do I get started?

    Just apply now, and we’ll message you with your recommendations!

    If you are thinking this fit workout and simplified eating diet is right for you, please don’t hesitate to apply. There is NO obligation, and we’re also able to work with any fitness level and budget.

    Once your application is received, we will email you within 24 hours. It will include a custom outline of your plan. Then you have the choice to go for it or not.

    Working out and eating right will take time, dedication, and focus. You can do it though, and we will be there every step of the way!

    A Quick Look at Our Top 7 Rules for the 21 Day Challenge

    1. Eat real food.
    2. Put your workout time on the calendar.
    3. Check in with our support group daily.
    4. Find time each day to let go, unwind and renew your spirit!
    5. Get active outside for 15 minutes a day.
    6. Get 8 hours a sleep a night.
    7. Talk positive to yourself and know your goals are worth the effort.

    What Clients are Saying About Us

    Prior to meeting Kim and Kalee I was approximately 10 pounds heavier and I was bouncing around from exercise program to exercise program because I wasn’t sure what I should be doing. In other words, I just wasn’t able to stay focused and committed, which we all know equals to failure and being disappointed in ourselves. I was feeling discouraged and defeated. I was so thankful that I found Kim and Kalee because they listened to my goals and were able to help me choose an exercise and nutritional plan that helped me meet my goals. The plan also works with maintenance goals; this is not a short-term fix plan. Whether you are bulking up or slimming down, trying to improve your health or just improve your strength, Kim and Kalee have the background and the commitment to help you succeed; they truly care about you and make you feel so special especially when celebrating your smallest successes. They helped develop a new attitude in me that gave me more confidence and drive to stay healthy and now I make better choices to support progress in my exercise training. – Veronica Sariego

    Carrie Scott

    Before meeting Kim and Kalee, I was struggling with my fitness goals. I would start out strong, but I just didn’t stay on track. With their motivation and support, I have not only stayed on track myself, but now I’m helping others reach their fitness and health goals! I’ve never felt or looked better, and I love being a part of their coaching team! – Carrie Scott Kim and Kalee have been an amazing blessing in my life. Prior to meeting them, I was struggling with which workout programs and supplements would help me reach my fitness goals. Since working with them I have gained a better understanding of nutrition and have been able to maintain my weight loss for years. Their challenge groups help keep me accountable which has typically been my biggest struggle! – Beth Ann

    Cindy Miller

    Kim and Kalee Sorey are absolutely awesome! They gave me the confidence to become a coach and have been valuable mentors ever since. I strive to emulate the accepting and easy going approach that has made them wildly successful. – Cindy Miller Kim and Kalee are consistent sources of encouragement. They are ready to answer your questions regarding the latest Beachbody programs or provide honest critiques of what their favorites are. The members of Team Engaged are kind, compassionate, supportive, and encouraging no matter where you are on your health journey. Team Engaged is a safe and welcoming place to come home to. Kim and Kalee are the reason for that!! – Deanna Konzman

    Ready to Get Started?

    Please use the form below to get in touch and tell us a little bit more about your goals! We can’t wait to help you get started!

    Currently, the challenge is only open to the USA, United Kingdom, and Canada.

    Copying any part of this post is a violation of intellectual property. Consequently, any duplicate content will result in a contact with our legal team.

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    5 Ideas for a Workplace Weight Loss Challenge

    The camaraderie your workplace provides can be motivating. Working together with a group of individuals toward a common goal is inspiring, empowering, and promotes accountability. If you’re trying to lose weight, setting up a challenge with your co-workers can help keep you motivated.

    Working out in a group provides a host of benefits you might miss out on if you work out on your own, according to the American College of Sports Medicine. When you are in a group atmosphere for a weight loss challenge, you can expect to experience these benefits:

    • exposure to a social and fun environment
    • accountability for participating in exercise
    • workouts that require no prior exercise knowledge or experience
    • less boredom with an exercise routine

    How to lose weight safely

    It’s important to remember that health should be your and your company’s first priority. You should challenge yourself, but not at the expense of your overall physical, emotional, and psychological wellness.

    Weight loss should be the result of healthier eating and improved exercise habits. Avoid adopting a deprivation mindset. Eating a variety of healthy foods is much better for you than depriving yourself. Minimizing empty calories and junk food will allow you to see results more quickly and help you stick with the changes over the long term.

    It’s important to make sure you’re giving your body time to rest and heal between workouts. Give yourself at least one day a week to relax with no intense exercise. Without any rest, your mind and body will go into preservation mode. You’ll see your results plateau. You can avoid this by getting enough sleep and incorporating a rest day into your week.

    Eating enough protein is important for your body’s ability to recover, grow, and maintain lean mass. Look to take in 1 gram of protein per pound of body weight each day, spread throughout the day (about 20-30 grams at meals and also after strength exercises).

    Keeping your macronutrient intake balanced by eating a healthy ratio of carbohydrates, fat, and protein at each meal will also help you achieve your weight loss goals.

    Workplace weight loss challenge ideas

    With these training and dietary tips in mind, there are several ways to jump right into a challenge with your co-workers. Use these ideas as inspiration to create a challenge that motivates your group.

    1. Mileage

    One way to create a workplace challenge with your co-workers is to pick a certain mileage. Choose a given amount of time and make it the challenge to conquer the given mileage within this time. For example, each individual can be tasked with walking or running a total of 40 miles per week. You can ramp up the competition by letting the performance of the workers dictate the numbers. In other words, you can alter this scenario by making it competitive. The individual who logs the most miles wins.

    2. Body scan

    In a body scan challenge, each individual has their body composition documented before and after the competition. A typical body scan includes a body fat percentage test, BMI calculation, height and weight measurement, and measuring the places on your body where you hold the most mass (abdomen, hips, thigh, etc.). At the end of a given period of time, results are compared. A winner is decided based on overall transformation.

    3. Workout logs

    Keeping workout logs is an easy way to encourage a group of co-workers to become more active. It’s an excellent type of workplace challenge for those that are currently in poor shape, or are relatively inactive. The idea is simply to get up and move every day and to track your progress. This is a less daunting task than trying to conquer 50 miles a week. It’s perfect for beginners.

    4. Head-to-head competitions

    One way to activate a group’s competitive spirit is to create a tournament. Over several weeks, different workouts are completed where individuals are paired up against each other. The person who completes the workout with a faster time moves on to the next round. The final head-to-head workout determines the winner.

    5. Benchmark workouts

    Benchmarks are sets for the same workouts done weeks or months apart. They are designed to track progress and help you measure your growth. For example, your group performs a given workout on January 1, then documents how each individual finishes. Then on February 1, your group performs the same workout and compares those results to the January 1 workout. To determine a winner in this scenario, the scores are compared and evaluated to figure out who made the most progress in a month.

    Next steps

    When setting up a weight loss challenge, it’s important not to overlook self-esteem. In an environment where tensions can rise, your work group should stay focused on the fact that making progress (even in small steps) is the most important goal.

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    Looking to lose weight through a fun group activity? How about hosting a weight loss competition at work, or with your friends/family (like the Biggest Loser Challenge)? Let me show you how it’s done.

    Back in 2009, a friend of mine had this fantastic idea to host a Biggest Loser Weight Loss Competition at work.

    We quickly gained 10 coworkers eager to participate.

    Not only was the weight loss games competition a lot of inexpensive fun, but it helped coworkers to become healthier. It was so exciting to watch people lose weight throughout the course of the competition, and to see morale build among the eleven of us.

    And let me tell you, the weight loss results from a little competitive fun were impressive – the winner of our competition ended up shedding an astounding 12% of their body weight in just 12 weeks!

    I wanted to share with you how to host your own competition for very little money (not only very little cost, but read on to find out how you can actually get rewarded with money for your weight loss!).

    Read all the way through, or skip ahead to the section you want to read about most (I won’t tell!):

    Article Content

    Details for Setting Up Your Biggest Loser Weight Loss Competition

    So, you’ve decided you want to set up a Biggest Loser Weight Loss Competition at work (or in a group – family and weight loss competition with friends are fun, too!). Or maybe you’re not quite sure, but the idea excites you.

    Hosting a biggest loser competition at work is inexpensive and a lot of fun. It also helps coworkers to become healthier.

    There are a few things you need to decide on and set into place before you move forward.

    You’ll need the following to get the biggest loser challenge at work or weight loss competition with friends going:

    • Management’s Blessing (not needed if you’re doing this with family/friends): You don’t want to rock any boats at work (at least not in a bad way). Make sure your management team is on board with this competition – especially if you’ll be using company property or time, company-email, or company-anything to do so. See the next section for how to get your management to say “yes”.
    • Participants: Hard to host a competition without any competitors! Come up with an idea for how to campaign for this. A flyer (paper) for the lunch room area, next to the vending machine, and even in a company newsletter is a great idea. Another option is a blanket email – make sure you have permission to send these out. See the next section for how to get your colleagues to sign-up and participate.
    • Group Email List of Participants: Create a contacts list for each of the participants so that you can quickly email them with exciting updates + info throughout the competition. More on this later, in section “Weight Loss Challenge Ideas to Keep Everyone Motivated”.
    • Some Tools: You need a scale, a clipboard (nice-to-have), a poster, and a camera.
    • A Semi-Private Area for Weigh-Ins: You likely don’t want to do your weekly weigh-ins in front of everyone (at least not all participants would like that, anyway). So, you’ll need the corner of an office room, or private cubicle where you can do the weigh-ins.

    You’ll want to have a kick-off and wrap-up celebration event – see below, “How to Host a Kick-off Event”.

    And also? You’ll want to consider adding a money incentive to lose weight.

    Check out HealthyWage.com, where you can give money incentives to your employees/friends/group mates for getting healthy and losing weight.

    You can also participate as an individual, outside of work (get a group of friends together!).

    Workplace Weight Loss Challenge – How to Get Management and Work Colleagues On Board

    If you’re running a corporate weight loss challenge, then your two obstacles you might have in getting this all set up are finding people who want to participate, and getting your management to okay the process.

    Here’s a few tips when trying to get management + colleagues on board:

    • Approach Your HR Department: You’ll want to approach your HR department. Point out to them the benefits of this competition – that people will become healthier, which will likely lower the company’s overall healthcare costs (the part they pay for employees).
    • Fill a Petition: If you think your managers will be responsive to this, then go ahead and get signatures of all interested people. It might help your case!
    • Use Your Health Insurance Wellness Program: Research your employer’s health care plan, and see if they have a wellness program that could coincide or supplement your Biggest Loser Weight Loss Competition. For example, our health insurance plan through my husband’s employer is Cigna. They have this awesome Wellness Program where participants earn up to $450 in gift cards each for doing various healthy activities, such as tracking weight loss (ding, ding, ding!), water intake, watching 15-minute webinars on health subjects, or going for preventative health exams.
    • Tie it In with Team Volunteer Projects: Does your company promote community projects and volunteering? Come up with a few ideas of how this competition will tie in with those values, such as something we did at our building during the competition – a walking trash-pick up event. The walking part helped employees meet their health goals, and the trash-pick up counted as a community event for the company. See the section on Fun Weight Loss Games + Bonus Ideas for how we added even more fun into this event. Hint: our wellness program gives out a $25 gift card for each volunteer event we do, so this could count towards something like that!
    • Add a Monetary Incentive: Yes, you read that right. We’ll talk about this more in the section “Weight Loss Challenge for Money”, but just know that if you add a money incentive, you’ll likely get more sign-ups!

    Pssst: You will definitely want to check out HealthyWage.com, where you can give money incentives to your employees for getting healthy and losing weight. Ultimately, this will decrease your health care costs – what a win-win!

    🏆Weight Loss Competition Rules for Weight Loss Contests

    Now it’s time to establish your weight loss competition rules so that everyone knows what to expect, as well as how to win.

    But first, who is going to enforce these rules? You’ll want to designate one person as the weight loss competition ringleader (this was my job in our competition! This was so much fun.).

    As ringleader, it was my responsibility to be there every other Monday at 7:45 a.m. for the weigh-ins, to record the weigh-ins on a clipboard from week-to-week, to calculate the percentages, to send out the emails, and to keep the winner a secret until the big reveal.

    More so than all of this, I took it as my personal job to keep everyone motivated (without overstepping boundaries; if someone decided they no longer wanted to participate, that was a-okay).

    It was sort of like holding the competition space for everyone.

    Any good competition has rules so that everyone knows what’s involved.

    In our competition, we decided on the following rules:

    Rule #1: Competition Duration

    We wanted to make our competition 12 weeks long. There are lots of 30 day weight loss challenges out there, and that might work for your group. For us, we wanted to really see a change in our lifestyle and habits and felt that 12 weeks was best.

    Rule #2: Mandatory Weigh-Ins

    We made weigh-ins mandatory (talk about a great way to make everyone accountable!), and scheduled them for Monday mornings, every other week (we also established the weigh-in time as 7:45 a.m.). I would arrive to work a bit earlier than usual, and take people as they came in the door.

    A note: people did not have to participate in “mandatory” weigh-ins; but if they didn’t, then they were out of the running for the prize.

    Rule #3: Established Fair Weight Loss Competition Rules – How are biggest loser competitions calculated?

    From the beginning of the competition, everyone knew how we were going to determine the winner. And it’s in the fairest way – part of the Biggest Loser Rules: the winner is determined by overall percentage of weight loss.

    This is the same way they used to declare the winner of Biggest Loser weight loss competitions!

    Here’s how to calculate the percentage of weight loss each week:

    • Take a baseline weight measurement during your Kick-Off Event. Plug this into an excel sheet for each participant.
    • For each new weigh-in weight, subtract it from the baseline weight. Then divide by the baseline weight.
    • Example: Bobby’s baseline weight is 270 lbs. On week 6 of the competition, he comes in at 250 lbs.

    Calculation: 270 lbs. – 250 lbs. = 20 lbs. 20 lbs./270 lbs. = 0.074 (or 7.4%).

    Rule #4 (Bonus/Optional): Join HealthyWage as a Team

    You can make it a rule that everyone joins up for a HealthyWage competition as your own, personal, team in order to enter your office’s competition. This adds a money component to it — meaning there will potentially be a cash prize won by the entire team! What great motivation + a fun way to get everyone working together.

    When a team signs up, they compete against other teams. There are various prize tiers, but the teams that lose the greatest % of weight win cash prizes (top prize is $10,000 for the team).

    Wondering How the HealthyWage Prize Calculator Works?

    The amount you win depends on your current weight and how much weight you want to lose (and other factors based on the couple of questions you answer in the calculator process). Your profit % can be as high as around 300% (tripling your money) or as low as 11% (if you are already at a healthy weight).

    Playing with the calculator is part of the fun.

    How to Host a Weight Loss Competition Kick-Off Event

    For kick-off events, you’ll need to accomplish the following:

    • Get people PSYCHED about participating (you can remind them about the prizes, if any, involved).
    • Get a baseline weight measurement for everyone. This is important, as it’s what you’ll base your overall calculations off of.
    • Take everyone’s picture for impressive before-and-after photos later.

    You can time this event for a routine office meeting, over lunch if no one can spare extra time, or pair it with an office-wide walk to get things headed in the right direction.

    🎯Weight Loss Challenge for Money – Incentives for Weight Loss Challenges

    If you want to really ramp things up (and get more participation), then offer money incentives for losing weight! I’ve got some great office weight loss challenge prize ideas, weight loss incentives with friends, and even family weight loss challenge prize ideas…but first, let’s talk about how you can actually fund these incentives.

    How to fund your weight loss challenge incentives money:

    • Negative Consequences: Everyone pays $1 for each pound gained, and $0.50 for staying the same weight.
    • Management: Get management to kick in some money (hey, you never know! This is good for company morale, and it could be good for the company’s bottom line if it decreases health insurance costs).
    • Bet Money on Your Weight Loss: Use HealthyWage.com to win money for your weight loss. Seriously! You can join this as individuals, or join as a work team/family team/friend team (up to a $10,000 prize!). As an individual, you choose a goal weight, and a time frame for when you will do it by – and then you choose a bet amount that you pay each month. If you make your goal, you win cash! For example, by playing with their calculator, I found that if I say I’ll lose 10 pounds in 9 months, and bet $50/month, then the amount I’ll win is between $500-$750! The prize money is funded by government agencies, insurers, hospitals, food manufacturers, etc. It’s totally legit! Here are some success stories by others who have joined HealthyWage.
    • Donate Money to Charity by Exercising: Use Charity Miles App when going for team walks, and you can all earn money for each mile walked to donate to a cause!

    Now, how will you use some of the money you get together from above?

    Here are a few Office Weight Loss Challenge Prize Ideas:

    • Biggest Loser Recipe Book: You can choose from the original Biggest Loser Cookbook, Biggest Loser Desserts, or Biggest Loser Quick and Easy.
    • Fit Lifestyle Subscription Box: What a cool prize for the winner — a subscription to the Fit Lifestyle Box, so that they can keep their health journey going! Each box contains (at a minimum) a full-sized product, 2-3 full-sized healthy snacks, 3-5 samples, and a new 30-day challenge workout (one for beginners, and one for advanced — so it fits perfectly for any fitness level). In the box I sampled? There was $55 worth of products (the monthly cost is $23.99), including a super-cute workout shirt, a 30-day workout challenge for my upper body & abs, several hydrator powder packs for drinks, and several protein snacks I’m excited to try. See the photos below. Also, when you gift a subscription box, they will include a handwritten note for you!

    • Fitness Gadget/Wristband: How about the Fitbit Charge 2?
    • Yoga Starter Kit: This one includes a non-slip mat, foam blocks, straps, etc.

    Weight Loss Challenge Ideas to Keep Everyone Motivated

    Twelve weeks (or however long you guys choose) is a long time to sustain excitement around a competition. Also, weight loss can be frustrating for some, especially when they work at it and lose hardly anything. Or worse, when they have gained a pound or two back.

    So, it’s important to keep people motivated throughout the length of the competition.

    As the Weight Loss Competition Ringleader, you’ll want to:

    1. Email Them Updates + Topic-Specific Articles: I created an email list of the people in our competition so that I could easily send our updates. Then every other week, I emailed out the percentage loss ranked from highest to lowest (if people don’t want this information to be revealed, you could send out a range of weight loss percentages for the week, or a group total weight loss – both can be motivating!). Periodically I would also include interesting articles tips/tricks on exercising, eating healthy, etc.
    2. Sync your Competition with a Weight Loss TV Show Opener: Choosing to start the competition while a popular weight loss television show season is starting can really motivate people as well as create something to talk about at the water cooler. Popular weight loss shows include Extreme Weight Loss, The Big Fat Truth, Fit to Fat to Fit, and I Used to Be Fat.
    3. Schedule Weekly Walks: Scheduling weekly walks during lunch could bring everyone closer within the group, as well as provide time for exercise for those who find it difficult to exercise after work/before work or on the weekends. Don’t forget to have each person sign up for Charity Miles App and remind everyone to turn it on before starting the walk.
    4. Create a Biggest Loser Challenge Board: Depending on the comfort level of the group (take a poll, asking those who don’t want to be included to tell you so), you could create a poster board with each person’s percentages + before photos. Display this in your cubicle, or perhaps by the scale. I kept a poster board in my cubicle and surrounded it by people’s photos. Periodically a player would come over and check out the stats or track their own progress.
    5. Buy the Biggest Loser Cookbooks as a Library for People: Can your HR department splurge on a set of the Biggest Loser Cookbook, Biggest Loser Desserts, or Biggest Loser Quick and Easy? Perhaps you guys can use part of the penalty money for gaining weight to purchase a set and keep them in the lunch room for people to peruse?

    Fun Weight Loss Games + Office Weight Loss Challenge Bonus Ideas

    Something I enjoy about the actual Biggest Loser competition is the challenges that they give to the players.

    While you certainly cannot build the types of stunts that they do, there are a few ways you can incorporate some fun into your biggest loser contest at work (and keeping this a surprise is pretty cool as well).

    1. Bonus Idea #1 – Weighted Walk­: During the last week of the competition, have everyone bring in a backpack. Put rocks in the bottom of the backpack for the amount of weight that they lost (wrapped in a plastic bag), and have them wear the backpack around for lunch, or even just keep it in their cubicle during the day. This will really show them how much weight they have shed, and they should feel great about themselves!
    2. Bonus Idea #2 – Guess the Calories: You could also set up a game through email where you send a photo of a popular meal and ask everyone to guess the number of calories and grams of fat it contains.
    3. Bonus Idea #3 – Build Suspense for the Reveal Date: We decided to add a bit of fun to our wrap-up celebration event by keeping the last weigh-in percentages a secret. Everyone agreed that our big reveal of the winner was going to be during a team builder event a month after the last weigh-in – people were dying to know for that entire month!

    Bonus: How to WIN a Weight Loss Challenge at Work!

    Ooohhhh – I just love that you’re in this section. It means you have a competitive side, something I can definitely relate to!

    You give me a challenge or ask me to compete? And I bring my A-GAME. I’ll bet you’re the same!

    So, let me help you bring YOUR A-game, coming from a person who held this competition at her office several years ago.

    Tip #1: Find an Accountability Partner and Go PUBLIC

    One thing us bloggers know is that when you make something public, as in declare your big intention to the world in a place where people will actually see it, then magic things happen. Because who likes to fail in front of others?

    Double this up by asking someone to be your accountability partner – it’s sort of like having your own Weight Loss Mastermind. Discuss issues you’re having, successes, secrets you’ve found, and what you want to try.

    Tip #2: Bet on Yourself with Actual Money

    Did you know you can earn actual cash for meeting your weight loss goals? Man, is that cool! Check out HealthyWage.com for more info.

    When you sign up as an individual, the amount of money you can win depends on the challenge. You’re not competing with anyone or anything other than the personal goal that you set. Then if they hit their goal, you win your prize.

    If you sign up for the Jackpot Challenge? All entries pay into the “pot” and the everyone who meets the goal (6% weight loss, for example) splits the pot.

    Psst: wondering where these guys get the money from to pay you? They’re funded by government agencies, insurers, hospitals, food manufacturers, etc. It’s totally legit! Here are some HealthyWage success stories.

    Tip #3: Have a Food Plan – with a Modern Twist

    We all know that any weight loss plan has to include getting your food intake under control. But this can be so hard when you’ve got a life to live as well (kids, work, chores, commutes, anyone?).

    I’ve got your back with some stellar services that crept up over the last decade. These can really skyrocket your personal weight loss goals (not to mention, give you an edge in your weight loss competition).

    • Sign Up for a Healthy Meal Delivery Service: I cannot tell you how awesome it is to have someone deliver a box of fresh, prepped foods complete with visual instructions for exactly how to assemble them. HelloFresh is a great way to eat healthy foods for between $7.87 and $8.99 per serving. Blue Apron is another great one, and here’s my Blue Apron review.

    Biggest Loser is such an inspiring show, and doing your own version of the Biggest Loser Competition at work can add to company morale, make work more fun, and most of all, help lots of people lose weight!

    Bob and Jillian, we salute you.

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    Amanda L Grossman

    Chief Creator at Frugal Confessions Amanda L. Grossman is a Certified Financial Education Instructor, Plutus Foundation Grant Recipient, and founder of Frugal Confessions. Over the last 10 years, her money work helping people with how to save money and how to manage money has been featured in Kiplinger, Washington Post, U.S. News & World Report, Business Insider, LifeHacker, Woman’s World, Woman’s Day, ABC 13 Houston, Keybank, and more. Read more here.

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    How to Plan an Office Weight Loss Challenge

    Want to plan an office weight loss challenge that makes people feel empowered instead of defeated? We’ve got all the information you need to pull off a successful challenge, even if you’re starting from absolute scratch.

    Weight Loss and Wellness

    An office weight loss challenge, if planned with care and sensitivity, can be a vital part of your office’s wellness initiatives.

    Office weight loss challenges can:

    • Encourage teamwork
    • Foster support, which can turn health, fitness, and weight-loss goals into results
    • Promote deep and lasting bonds based in something outside of day-to-day office challenges
    • Lead to health-care savings

    Time out! Be sure to plan and communicate your office weight-loss challenge with care.

    Achieving a healthy weight does not necessarily mean being as skinny as possible. Ideal weights depend on a number of complex individual factors—including genetics, lifestyle, and body composition.

    Furthermore, weight provides one possible indicator of a person’s overall health. It happens to be an easy-to-use indicator, since most people have the ability to easily monitor fluctuations in their weight from day to day; factors such as blood pressure or body mass index, however, require more intense tools.

    Remember to exercise sensitivity and discretion when communicating about an office weight loss challenge. Remind people to see a weight loss challenge as they would any other kind of fitness challenge: A way to start feeling healthier while bonding with co-workers.

    Office Weight Loss Challenge Dos

    • DO: Promote body positivity above all other goals.
    • DO: Keep your challenge inclusive, open to people of all fitness levels and goals.
    • DO: Foster camaraderie, not competition. (Promote the mentality that every lost pound is a team success.)
    • DO: Encourage fitness activities employees can maintain in the long-run. (Extreme, “go-all out-and-then-crash” workouts may spur short-term weight loss, but most employees won’t see these workouts as long-term lifestyle changes.)
    • DO: Encourage people to make healthy substitutes. (Have an apple instead of a cookie!)
    • DO: Provide resources, even just links to healthy weight loss articles, to help employees lose weight in smart, sustainable ways.
    • DO: Provide a standard disclaimer. You’ve probably seen this verbiage around the gym or before any streamed yoga video. These disclaimers simply outline some key points that protect program participants and your company. See what Jillian Michaels says in her disclaimer.
    • DO: Create opportunities for extension. Program participants will love working out together, swapping healthy recipes, and talking about their goals. Consider creating long-term company initiatives, such as running groups, healthy cooking classes, or yoga clubs, that will help employees extend their health success long after the challenge ends.
    • DO: Let everyone know of resources, including the National Eating Disorders Association hotline, they can use if they struggle (or have a history of struggling) with eating and weight issues.

    Office Weight Loss Challenge Don’ts

    • DON’T: Offer prizes for the person who loses the most weight, as those incentives may encourage unhealthy behaviors or unfriendly competition.
    • DON’T: Force participants to share their progress/weight. This practice may be motivating to some and alienating to others.
    • DON’T: Encourage people to conduct strict calorie counting that doesn’t factor in the nutritional quality of the calories.
    • DON’T: Make the program mandatory.

    Making an Office Weight Loss Challenge Happen

    Planning and Execution

    • Create an office-weight loss challenge proposal. Formal proposals help you wrap your head around making all your amazing ideas viable, and they also give you a clean, clear way to present your ideas and get necessary buy in.
    • Check out Project Manager’s 5 Tips for Creating a Better Project Proposal Outline to learn more about creating a sound proposal. Here are a few takeaways to help you understand what to include in your proposal:
    • Explain why you want to have an office weight-loss challenge; explain the benefit of doing this.
    • List the deliverables, the items (even abstract items like the “weight-loss challenge communication plan) that make up the challenge. Consider your deliverables anything you need to do or create to turn your idea for a challenge into a reality.
    • Propose a measurement for success. (For example, maybe your idea of success looks like 60% of all employees participating in the challenge and then at least 40% of all participants actually losing weight as a result of the challenge.
    • Create a timeline for phases of the project: planning, implementation, and evaluation.
    • Propose a budget with all costs itemized.
    • Outline non-monetary costs of the challenge as well, including employee roles and projected hours. For example,
        • Communications Manager: 5-10 work hours
    • Pitch your proposal and get leadership’s buy-in and budget approval. Once you do this, you can really get started!
    • Turn the ideas in your project proposal into a project plan with specific to-dos. To do this, just consider exactly how you plan to deliver your deliverables.
      • For example, if one of your deliverables was “Develop an evidence-based diet and exercise plan to help employees get started on the challenge,” then your to-dos might be:
        • Research diet and exercise strategies that researchers have proven effective.
        • Collate findings into a series of easy-to-follow tips.
        • Have the design team turn the tips into an infographic.

    Setting Challenge Parameters

    When it comes time to fine-tune the details of the actual weight-loss challenge, the centerpiece of all the work you’re doing, be sure to infuse the challenge with some parameters. This is a challenge, after all, and we would call a challenge without parameters a free for all.

    Answer the questions below to start defining your parameters.

    What does it mean to successfully complete the challenge?

    • Is it losing 10 pounds? 20 pounds?
    • Will you have winners? What makes a “winner?” (One of our DON’Ts advises against selecting winners based on pounds lost, so consider other, healthier measures of success, such as “most bad habits transformed into good habits.”
    • Is participation enough to be successful at the challenge, or will participants have to prove success?

    How will participants report their progress?

    • Will you allow users to self-report?
    • Will you need some sort of official weight measurement mechanism or “fat assessor?”

    How long will you run the program?

    • Will you do one flight, maybe for 2 months?
    • Will you go ahead and set up predefined “challenge months” throughout the year?

    Communicating about the Challenge

    How you communicate before, during, and after the office-weight loss challenge could determine the challenge’s success and even dictate the level of involvement and engagement people feel.

    Before: Clearly outline the benefits, expectations, and obligations of the challenge. Create a survey or RSVP link to gauge how many people plan on participating in the challenge. Make the participant list transparent so employees can see how many people have signed up and get inspired to jump in.

    During: Use your communications channels to cheer on participants. Send out helpful reminders and countdowns and call out standout successes so far. Your communication tone should be: “The entire company is in this challenge together.”

    After: Celebrate the successes of all participants, remind everyone about what they can do to stay healthy all year round, and also float the date of the next challenge.

    Tracking and Announcing Progress

    By now, you’ve established whether or not you’ll be allowing participants to self-report their weight. Now it’s time to establish what else you might want to track as part of the challenge and also what success factors you plan to announce and share with the rest of the company.

    Tracking: Think outside of challenge metrics and consider other things to track that might paint a picture of success. For example, you could ask employees to submit pictures of their challenge efforts or quotes about how they’re feeling as the challenge progresses.

    Announcing: Make weekly announcements that detail how far the challenge has gone and also highlights stand-out successes. These successes go beyond lost pounds; they can include things like “feeling happier” or “making new friends.”

    Supporting Activities for the Challenge

    Use the overall “frame” of the challenge to plan related activities that bring people together to bond over good health.

    Some supporting activities could include:

    • Juice or smoothie happy hours
    • Weekend hikes
    • Healthy cooking classes
    • Athletic games and matches, including basketball, baseball, dodgeball, and anything else you can think of
    • Hot yoga classes
    • Bike-to-work days
    • Lunchtime walk-a-thons

    Handling and Celebrating Results

    When the challenge ends, the celebration begins. Think of your celebration of results as the “follow-through” that solidifies your challenge’s success.

    Here’s what to announce and celebrate after the challenge:

    Overall challenge statistics and successes.

    • Announce how many people ultimately participated in and completed the challenge.
    • Tally how many total pounds all participants lost, collectively.
    • List how many total miles participants ran, walked, or cycled during the challenge.
    • Count how many apples, or other healthy food, participants ate during the the challenge.

    Highlight participants.

    Steer your celebratory tone away from celebrating only weight loss by honoring stand-out participants in a few different categories that focus on overall health and happiness. For example, you might highlight:

    • Best spirit
    • Best healthy chef
    • Most avid runner
    • Most improved biker
    • Strongest willpower
    • Most miles logged
    • Best team player

    Tell everyone about challenge extension opportunities. (See “Dos” above)

    As spirits run high at the exhilarating end of the challenge, remind participants and non-participants about all the ways they can continue success or pursue opportunities for healthy lifestyles long after the challenge has ended.

    Have you ever participated in a weight-loss challenge? We’d love to hear what you loved and hated about it.

    Weight loss 30 days

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