Courtesy of BHSonline.com
Welcome to Week One of the
Team Lean Challenge!
Thank you for participating in the Team
Lean Challenge. At this point, all team
members have been weighed-in and it’s time to
begin the challenge.
This week will focus on three components:
Tracking, Changing Your Lifestyle,
and Resources and Support.
1. Tracking. It’s true what they
say – all you need to do is watch what you
eat, and expend more energy than you
consume. It’s really that simple.
One of the most effective ways to lose weight
is to track what you eat.
Tracking what you eat is a way to assess
your eating patterns. By writing
down everything you eat, you learn exactly
what you eat and how it affects
you. You can detect patterns and eating
behaviors and how they impact
your weight loss goals. Many people
underestimate how much food they
actually consume. Many wonder why they start a
diet and can't seem to
shed the pounds. One reason is that people
underestimate the quantity
they eat. What people think of as a single
serving can actually be
equivalent to three or even four servings. A
triple-sized portion can greatly
impact your weight loss success. Another reason
is hidden calories - what
some people think of as a healthy snack is
actually loaded with calories
that head straight to your thighs. Learning
how to track your food and
calorie intake is a great way to take charge of
your weight loss plan and
have it work for you.
Additionally, it is often helpful to
weigh yourself on a regular basis to help
determine if you are on the right path. Remember,
that your weight may
fluctuate frequently and it’s OK. The goal is to
continue to head in the right
direction.
2. Change Your Lifestyle. If
you’re calling this a “diet,” then you are headed
in the wrong direction. Diets do not work.
Diets are temporary. When you
change your dietary lifestyle, however, you’re
changing your habits – and
you’re putting yourself on track for long-term
/ continued success and
weight maintenance. Make small changes each
week and continue to
build on those changes.
3. Resources and Support. You have
to know that others are out there for
moral support – they know things that you
couldn’t possibly know, and
they’ve probably been “in your shoes” at some
point in the past (or
present). That’s one of the great benefits of a
team challenge. Share
stories, laughter, tears, successes, and
failures – share them with others
as you move towards your weight loss goals.
In addition to your team
members and BHS wellness coaches, there are
thousands of online
communities out there, so keep looking until you
find the one that fits you.
See the resource listing below for some
helpful options on your weight
loss journey.
Resource Listing
General health information
> Links to nutrition websites: www.nal.usda.gov/fnic/
> Links to multiple topics:
www.hhs.gov
> Food guide pyramid:
http://mypyramid.gov/
Recipes and meal planning
> Recipes, abstracts: www.5aday.com
> Recipes, meal plans:
www.mealsforyou.com
> Recipes, shopping lists:
www.meals.com
> Recipes: www.allrecipes.com
Food records/calculators
> Calorie counter:
www.caloriecontrol.org
> Food and activity record:
www.fitday.com
> Food and activity record: www.sparkpeople.com
> Calorie counter: www.calorieking.com
Exercise information
> Running and nutrition tips:
www.runnersworld.com
> General exercise information:
www.acefitness.org
> Exercise books:
www.humankinetics.com
> Training and nutrition tips:
www.runningnetwork.com
Supplements/alternative medicine
> Consumer education: www.ods.od.nih.gov