8-Week Weight Loss Challenge

(From SixSistersStuff.com with a few revisions)

WHAT YOU NEED TO KNOW

Basically...you make healthier choices. 

Eat healthy + move your body = FEEL AMAZING

We want this to be fun and rewarding. The biggest reward is FEELING and LOOKING BETTER! Basically there are some healthy options to do daily and you give yourself points depending what you choose to do. These are fairly painless. We want to focus on making healthy eating choices and moving your body. We will be eating whole foods and avoiding processed foods. Meaning things from a box or package are traded for fresh foods... Whole grains, fruits, veggies, lean meats. Finding it hard to come up with healthy meals? Everyone is welcome to share ideas on the blog skinnybums.blogspot.com. Be excited! You are in control of what you choose to do in this challenge.

-This 8-Week Challenge starts on Monday, JANUARY 30th

-Each person pays $10 to enter the challenge. At the end the money is split-half to the highest % of weight lose, half to the highest points

 We don’t want anyone to not do this because of money though, so let us know.

-There is a weekly point calendar for each of the 8 weeks found below

-Beginning on Week #2 there is a double point challenge (highlighted in yellow)

-You can exercise each day, but you will only receive points for exercising 5 days a week.

-You can choose to not each sugar/treats each day, but you will only receive points for not eating sugar on 6 days (everyone needs a free day!).

-There is a sample food journal that you can use or you can use your own kind of food journal to keep track of what you eat.

-We want to focus on eating healthy. So a point is given for no fast food. (Exception being salads and whole wheat options) 

-Weight yourself anytime each Sunday and tally up all points by 9 PM. Make sure that you weight yourself under the same circumstances each week (for example: Morning/Night, Empty/Full stomach)

-Choose someone in your challenge who will be the one you send a weekly email/text to with your totally weekly points and totally weight loss points for the week. They will have to keep track of everyone’s points. We said that all points had to be emailed/texted by midnight on Sunday. If you didn’t send an email/text by that time, you received no points for that week. So each week you will send in 3 numbers: Your weekly points, you weight lost for the week, and your total points for that week.

-Daily contact with teammate: It’s amazing the strength that comes from encouragement from your teammates! We said that you could email, call, or text someone on your team to encourage them to have a healthy day. It helps knowing that you are all in this together and makes you accountable for what you do or don’t do.

-Example of weight loss points: You will get 5 points for maintaining your lowest previous weight AND 10 points for each whole pound. For instance, if you gained weight, you will report 0 points AND you don’t get any weight loss OR maintenance points in future weeks until you return to the lowest weight you had already achieved. If you maintained your previous lowest weight, you report 5 points. If you lost 1 pound, you would get 5 points for maintaining plus 10 points for that pound, so you would report 15 points. Let me know if there is any questions on this.

*Idea for this challenge: A friend got her idea from 4everwellness.blogspot.com. and Avery did a similar challenge with her friend Jenna in the fall  and found this one on SixSistersStuff.com

If you have any questions, please feel free to email us at skinnybums2012@gmail.com

Below is all 8 weeks of checklists. It will be easier to print if I email you a word document so just leave a comment with your email address if you would like me to send you a printable copy. 

Starting Weight from Sunday morning: ___________

WEEK #1	MON	TUES	WED	THUR	FRI	SAT	SUN
1 pt: Contact with Teammate
3 pts: At least 64 oz Water
4 pts: Stop eating before 9 pm
3 pts: 2 Fruit Servings (1/2 cup each)
5 pts: 3 Vegetable Servings
5 pts: No Sweets/Sugary Treats (Only 6 days a week)
2 pt: No Fast Food
4 pt: Only eat whole foods not processed food (No out of box or package foods. Keep it fresh and healthy)
3 pts: Keep a Food Journal
5 pts: 30 min. exercise OR 7 pts: 45 min. exercise (Only 5 days a week)
TOTAL POINTS: ( possible for the week)

(240 Pts possible this week)

10 Points per Pound lost AND 5 points for Maintaining Lowest Weight.

Total Points from Week: _________ + Points from Weight Loss: _________ =

Grand Total of Points from Week 1: __________

Starting Weight from Sunday morning: ___________

WEEK #2	MON	TUES	WED	THUR	FRI	SAT	SUN
1 pt: Contact with Teammate
3 pts: At least 64 oz Water
4 pts: Stop eating before 9 pm
3 pts: 2 Fruit Servings (1/2 cup each)
5 pts: 3 Vegetable Servings
5 pts: No Sweets/Sugary Treats (Only 6 days a week)
2 pt: No Fast Food
4 pt: Only eat whole foods not processed food (No out of box or package foods. Keep it fresh and healthy)
3 pts: Keep a Food Journal
10 pts: 30 min. exercise OR 14 pts: 45 min. exercise (Only 5 days a week)
TOTAL POINTS: ( possible for the week)

10 Points per Pound lost AND 5 points for Maintaining Lowest Weight.

Total Points from Week: _________ + Points from Weight Loss: _________ =

Grand Total of Points from Week 2: __________

Starting Weight from Sunday morning: ___________

WEEK #3	MON	TUES	WED	THUR	FRI	SAT	SUN
1 pt: Contact with Teammate
3 pts: At least 64 oz Water
4 pts: Stop eating before 9 pm
3 pts: 2 Fruit Servings (1/2 cup each)
5 pts: 3 Vegetable Servings
5 pts: No Sweets/Sugary Treats (Only 6 days a week)
2 pt: No Fast Food
8 pt: Only eat whole foods not processed food (No out of box or package foods. Keep it fresh and healthy)
3 pts: Keep a Food Journal
5 pts: 30 min. exercise OR 7 pts: 45 min. exercise (Only 5 days a week)
TOTAL POINTS: ( possible for the week)

10 Points per Pound lost AND 5 points for Maintaining Lowest Weight.

Total Points from Week: _________ + Points from Weight Loss: _________ =

Grand Total of Points from Week 3: __________

Starting Weight from Sunday morning: ___________

WEEK #4	MON	TUES	WED	THUR	FRI	SAT	SUN
1 pt: Contact with Teammate
3 pts: At least 64 oz Water
8 pts: Stop eating before 9 pm
3 pts: 2 Fruit Servings (1/2 cup each)
5 pts: 3 Vegetable Servings
5 pts: No Sweets/Sugary Treats (Only 6 days a week)
2 pt: No Fast Food
4 pt: Only eat whole foods not processed food (No out of box or package foods. Keep it fresh and healthy)
3 pts: Keep a Food Journal
5 pts: 30 min. exercise OR 7 pts: 45 min. exercise (Only 5 days a week)
TOTAL POINTS: ( possible for the week)

10 Points per Pound lost AND 5 points for Maintaining Lowest Weight.

Total Points from Week: _________ + Points from Weight Loss: _________ =

Grand Total of Points from Week 4: __________

Starting Weight from Sunday morning: ___________

WEEK #5	MON	TUES	WED	THUR	FRI	SAT	SUN
1 pt: Contact with Teammate
3 pts: At least 64 oz Water
4 pts: Stop eating before 9 pm
3 pts: 2 Fruit Servings (1/2 cup each)
10 pts: 3 Vegetable Servings
5 pts: No Sweets/Sugary Treats (Only 6 days a week)
2 pt: No Fast Food
4 pt: Only eat whole foods not processed food (No out of box or package foods. Keep it fresh and healthy)
3 pts: Keep a Food Journal
5 pts: 30 min. exercise OR 7 pts: 45 min. exercise (Only 5 days a week)
TOTAL POINTS: ( possible for the week)

10 Points per Pound lost AND 5 points for Maintaining Lowest Weight.

Total Points from Week: _________ + Points from Weight Loss: _________ =

Grand Total of Points from Week 5: __________

Starting Weight from Sunday morning: ___________

WEEK #6	MON	TUES	WED	THUR	FRI	SAT	SUN
1 pt: Contact with Teammate
3 pts: At least 64 oz Water
4 pts: Stop eating before 9 pm
3 pts: 2 Fruit Servings (1/2 cup each)
5 pts: 3 Vegetable Servings
10 pts: No Sweets/Sugary Treats (Only 6 days a week)
2 pt: No Fast Food
4 pt: Only eat whole foods not processed food (No out of box or package foods. Keep it fresh and healthy)
3 pts: Keep a Food Journal
5 pts: 30 min. exercise OR 7 pts: 45 min. exercise (Only 5 days a week)
TOTAL POINTS: ( possible for the week)

10 Points per Pound lost AND 5 points for Maintaining Lowest Weight.

Total Points from Week: _________ + Points from Weight Loss: _________ =

Grand Total of Points from Week 6: __________

Starting Weight from Sunday morning: ___________

WEEK #7	MON	TUES	WED	THUR	FRI	SAT	SUN
1 pt: Contact with Teammate
6 pts: At least 64 oz Water
4 pts: Stop eating before 9 pm
3 pts: 2 Fruit Servings (1/2 cup each)
5 pts: 3 Vegetable Servings
5 pts: No Sweets/Sugary Treats (Only 6 days a week)
2 pt: No Fast Food
4 pt: Only eat whole foods not processed food (No out of box or package foods. Keep it fresh and healthy)
3 pts: Keep a Food Journal
5 pts: 30 min. exercise OR 7 pts: 45 min. exercise (Only 5 days a week)
TOTAL POINTS: ( possible for the week)

10 Points per Pound lost AND 5 points for Maintaining Lowest Weight.

Total Points from Week: _________ + Points from Weight Loss: _________ =

Grand Total of Points from Week 7: __________

Starting Weight from Sunday morning: ___________

WEEK #8	MON	TUES	WED	THUR	FRI	SAT	SUN
1 pt: Contact with Teammate
3 pts: At least 64 oz Water
4 pts: Stop eating before 9 pm
3 pts: 2 Fruit Servings (1/2 cup each)
5 pts: 3 Vegetable Servings
5 pts: No Sweets/Sugary Treats (Only 6 days a week)
2 pt: No Fast Food
4 pt: Only eat whole foods not processed food (No out of box or package foods. Keep it fresh and healthy)
3 pts: Keep a Food Journal
5 pts: 30 min. exercise OR 7 pts: 45 min. exercise (Only 5 days a week)
TOTAL POINTS: ( possible for the week)

10 Points per Pound lost AND 5 points for Maintaining Lowest Weight.

Total Points from Week: _________ + Points from Weight Loss: _________ =

Grand Total of Points from Week 8: __________

SAMPLE FOOD JOURNAL

WEEK #______ Food Journal	MON	TUES	WED	THU	FRI	SAT	SUN
Breakfast
Snack
Lunch
Snack
Dinner
Water (One cup = 8 oz)