weight loss healthy challenge
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8-Week Weight Loss ChallengeFrom Venus Factor
What you need to know:
-This is an 8-Week Challenge that starts on a Monday (you pick what Monday to start on) -Decide an amount that each person pays to enter the challenge (we did $25 a person) -There is a weekly point calendar for each of the 8 weeks -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. -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 yourtotally weekly points and totally weight loss points for the week. They will have to keep track of
everyone’s points and then have them send out an email or text with everyone’s standings on Mondays.
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
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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. -Cash prize money will be divided equally between the person who loses the largest percentage of weight and the person who has the most total weekly points. Starting Weight from Sunday night: ___________
WEEK #1 MON TUES WED THURS FRI SAT SUN
1 pt: Contact with Teammate
3 pts: 64 oz Water
3 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)
5 pts: Keep a Food Journal
5 pts: 30 min. exercise OR
7 pts: 45 min. exercise
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(Only 5 days a week)
TOTAL POINTS: (205 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 1: __________
Starting Weight from Sunday night: ___________ Lowest weight so far:___________
WEEK #2 MON TUES WED THURS FRI SAT SUN
1 pt: Contact with Teammate
3 pts: 64 oz Water
3 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)
5 pts: Keep a Food Journal
10 pts: 30 min. exercise OR
14 pts: 45 min. exercise (Only 5 days a week)
TOTAL POINTS: (240 possible for the week)
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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 night: ___________ Lowest weight so far:___________
WEEK #3 MON TUES WED THURS FRI SAT SUN
1 pt: Contact with Teammate
6 pts: 64 oz Water
3 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)
5 pts: Keep a Food Journal
5 pts: 30 min. exercise OR
7 pts: 45 min. exercise (Only 5 days a week)
TOTAL POINTS: (226 possible for the week)
10 Points per Pound lost AND 5 points for Maintaining Lowest Weight.
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Total Points from Week: _________ + Points from Weight Loss: _________ =
Grand Total of Points from Week 3: __________
Starting Weight from Sunday night: ___________ Lowest weight so far:___________
WEEK #4 MON TUES WED THURS FRI SAT SUN
1 pt: Contact with Teammate
3 pts: 64 oz Water
6 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)
5 pts: Keep a Food Journal
5 pts: 30 min. exercise OR
7 pts: 45 min. exercise (Only 5 days a week)
TOTAL POINTS: (226 possible for the week)
10 Points per Pound lost AND 5 points for Maintaining Lowest Weight.
Total Points from Week: _________ + Points from Weight Loss: _________ =
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Grand Total of Points from Week 4: __________
Starting Weight from Sunday night: ___________ Lowest weight so far:___________
WEEK #5 MON TUES WED THURS FRI SAT SUN
1 pt: Contact with Teammate
3 pts: 64 oz Water
3 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)
5 pts: Keep a Food Journal
5 pts: 30 min. exercise OR
7 pts: 45 min. exercise (Only 5 days a week)
TOTAL POINTS: (240 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: __________
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Starting Weight from Sunday night: ___________ Lowest weight so far:___________
WEEK #6 MON TUES WED THURS FRI SAT SUN
1 pt: Contact with Teammate
3 pts: 64 oz Water
3 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)
5 pts: Keep a Food Journal
5 pts: 30 min. exercise OR
7 pts: 45 min. exercise (Only 5 days a week)
TOTAL POINTS: (235 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: __________
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Starting Weight from Sunday night: ___________ Lowest weight so far:___________
WEEK #7 MON TUES WED THURS FRI SAT SUN
1 pt: Contact with Teammate
3 pts: 64 oz Water
3 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)
10 pts: Keep a Food Journal
5 pts: 30 min. exercise OR
7 pts: 45 min. exercise (Only 5 days a week)
TOTAL POINTS: (240 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 night: ___________ Lowest weight so far:___________
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WEEK #8 MON TUES WED THURS FRI SAT SUN
1 pt: Contact with Teammate
3 pts: 64 oz Water
3 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)
5 pts: Keep a Food Journal
10 pts: 30 min. exercise OR
14 pts: 45 min. exercise (Only 5 days a week)
TOTAL POINTS: (240 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: __________
WEEK #______ Food Journal
MON TUES WED THURS FRI SAT SUN
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Breakfast
Lunch
Snack
Dinner
Snack
Water (One cup = 8 oz)
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