Anyone out there make a New Years resolution to become a more healthy, lean version of yourself? So how’s it going? Hopefully great, but if you need a jump start, I’ve got just the thing you need!
Last Fall a couple of my friends invited me to be a part of a “biggest loser” competition in our neighborhood. It was fantastic! From the start I was really excited about it, and heaven knows I needed it. Holy Fatty Boombalatty! Just by following all the point guidelines below I lost half of what I want to lose in 12 weeks. It was perfect for me and is accessible to anyone. We had people participate who wanted take off the last five pounds and we had people who wanted to lose a major percentage of their body weight. It’s really a great program for anyone.
Here’s why I loved it:
It’s cheap- Just 25 bucks per person!
It’s fun- I will always choose doing something with a friend instead of going it alone!
It’s simple- There are a couple of sheets of guidelines and tips and that’s it!
It’s healthy- You can do every bit of it very reasonably for the rest of your life and it will only make you healthier!
It’s challenging- A little friendly, supportive competition never hurt anyone!
It’s easy- Hosting only requires 3 things: a digital scale (they’re not expensive), a computer for emailing results and an open door for 30 minutes once a week for weigh-in day.
Anyone can do it- It works for the fittest and the fattest.
Here’s the gist of it:
One or two people host the competition. All participants pay $25 (or whatever you decide) at the start. That becomes the award money. Men and women are generally not in the same competition. We ALL know that our metabolisms are not the same, so it’s a good idea to keep the competitions separate.
Everyone weighs in on the first day of the competition and the host records it. This was ALMOST a deal-breaker for me. It is my worst middle school nightmare come true to weigh myself and let people know the results!!! BUT, pride was not going to get in my way so I kicked it to the curb. WHOO! Weigh-in’s happen every week at the host’s home for as many weeks as you decide. I like 12 weeks best. Results are sent out by email every week. It’s easiest to set up an Excel doc to track everyone’s progress. He or she who loses the highest percentage that week is the weekly winner. You can give out small awards for that or just give them a pat on the back.
The overall winners fit in one of two categories. The highest percentage of weight loss and she who earned the most points. The award for the weight loss is pretty obvious. Having 1st, 2nd, and 3rd place awards is a good idea. Points are a different story. Points are earned by following some basic, and very helpful guidelines. 5 points a week are awarded if you complete 5 out of 7 days of each guideline. Basically 1 point per day.
- You must keep track of all food, calories, exercise, fruits and veggies, and water on the attached Food Tracking Sheet.
- You must eat 5 servings (approximately 1 cup) of fruits and vegetables 5 days each week.
- You must drink 8 glasses (approximately 8 oz.) of water, 5 days each week.
- You must exercise 1 hour per day, 5 days each week. This will earn 5 points (1 pt/day). You may earn ½pt for 30 minutes.
- You must complete the weekly challenge. You can record this on the bottom of your Food Tracking Guide.
- You must weigh-in weekly. The weekly weigh-in is worth 5 points.
- Finally, you earn points for losing weight. If you lose from the previous week, you get 5 points. If you stay the same you get 0 pts.
- This combines to a total of 35 points possible each week.
I became a big fan of the tracking sheets. Mine became my constant companion. I like knowing where I’m at with things and feeling like I’ve got my life under control. Seeing it on paper works for me. There are also lots of websites out there that help you with the same thing. Can you tell that I USED my tracking sheets? Loved ’em!
Lastly, mix things up a bit by adding weekly or 2 week challenges. They keep the competition fresh and, well, challenging. You might include eating a less than 40 g. of sugar a day, or at least 30 g. of fiber. Eating 5 small meals instead of 3 larger ones or not eating after 7 p.m. are also great. The list is endless.
So, if there’s a goal out there that you are reaching for or you just want to get healthier, get some friends together and be a loser just like my friends and I. Now, how can you turn down that kind of offer?! And I’m making it easy. Here are the basic documents you’ll need! Make them work for you!
BIGGEST LOSER Food Tracking Sheet
Tips and Tricks for Biggest Loser
Just go for it!
Kelly says
Love the tracking sheet! What a great way to help meal plan and keep you on track! Question on the fruits and veggies…you have to eat 5 servings (1 cup) of fruits and veggies 5 times a week. Does that mean a half cup fruit and a half cup veggies? Or one cup each? Or one cup of either of them depending what you like? That was my only question. Thanks much! Thanks for the inspiration!
amy g. says
Either depending on what you like or what’s in the fridge. 🙂 If you’re short on calories that day and you haven’t met your quota, out come the veggies!
Shellie says
I wanted to clarify on what you were saying here, because I thought what you were originally saying in your post was that you need to eat 5 servings of fruits and veggies a day. One serving of fruits and veggies equals one cup, right? Regardless of if it fruits or veggies.
From Kelly’s question, I was getting the impression she was thinking you were saying 5 servings = one cup of fruits or veggies. So I wanted to make sure I understood. Will you please clarify. Thanks so much!
amy g. says
1 cup of either fruit or veggies equals one serving. So approximately 5 cups a day. I didn’t measure usually. 1 apple or 1 orange or 2 whole carrots or celery stalks was as close as I thought I needed to be. You get really good at seeing veggies on a plate and knowing about how much you’re looking at, or seeing a piece of meat and knowing about how many ounces it is, therefore how many calories it is.
Alice H says
I can’t get the links to open on my computer. What format (word, pdf, etc) are they in? I have Microsoft programs and Adobe on my computer.
Thanks,
Alice H
amy g. says
Hmmm. They’re just word documents. I could email them to you if you would like?
Liz T. says
I can’t get them opened either. Can you email me the documents too?
Amelia Harris says
It looks like your files are docx (which is a newer version of Microsoft Word) so some might not be able to open them because of that. At least that is what my problem is 🙂 Thanks though for the article! Great inspiration and motivation! 🙂
Michelle O says
Can you email them to me too please?? My work doesn’t have the new Microsoft Word, lol.
amy g. says
Alrighty girls, I’m working on it and will make sure you get these sheets! It might also work to go online and update your Word? In any case, I won’t leave you hanging.
Michelle O says
Actually, when I click on the attachment it comes up as a .zip file?? I am not not sure what that is.
Thanks!
Amy G. says
I’ve emailed all of you a copy in an older Word doc. Let me know if you don’t get the email.
Loves!
Jen says
Email me too Amy! I have the newest Word program, but they are zip files for me as well.
Thanks!
Jen
Lynn Burton says
When I download the zip file and extract it, I only see XML files. Would you please e-mail them to me as well. Thanks so much.
[email protected] says
Amy this was so fun to watch you and the rest of the gals do. Thanks for sharing on how you won! It makes me want to get off my tush and get going! Oh and who is that gal running?
amy g. says
WHAT, you don’t recognize me??? Ha! That’s my gorgeous (inside and out) friend Jamica.
Sarah says
I was just saying to my hubby tonight that I need some motivation to start getting healthy….I happen to turn my computer on and your site was up!! Thanks for the tracking sheet- also, do you have a specific site you use to look up calories??
Thanks again!
amy g. says
Many of us used myfitnesspal.com. You can track on it but I preferred to look things up on it but still use my trusty paper and pen method so it was always right in front of my face in the kitchen. I know, I’m old school. 🙂
Lindsey says
Hi Amy!!
This is such a great post! I love the idea of also having a point system to earn “extra credit” so to speak, in addition to just the percentage of weight loss. It keeps the motivation going! I just started a blog recently and have been documenting my journey losing ALL the post baby weight (there’s a lot of it, hehe)and I’m participating in my gyms 90 Day Challenge. whooo!! it’s hard! Keep up the great work and come check me out at Simply Stylish!
amy g. says
I felt from the start that there was no way I would win based on percentage so points became my goal. I was perfect on points. The funny thing is that because I was perfect I kept inching my way up on percentage and came in 3rd! Those basic principles really bring about results!
Lisa R says
AWESOME! I’ve been doing the 24 day challenge with Advocare & so far I am down 11 lbs. WOOP! WOOP! Finally getting this baby weight off of me. I’m so excited & not to mention I’m full of energy. I have never felt better!
Terri says
Would you also send me the older Word files for the docs? We were just talking here at work about doing just this kind of thing. We also have lunch-walkers and lunch-exercise DVD-ers, so I hope we can add in points for stuff like that! Thanks.
Amy G. says
I sent them your way! Exercise always earns points. 5 per week if you exercise an hour 5 out of 7 days, half that for 30 minutes. It all plays into the overall goal, but exercise is the real kicker for me. If I exercise, I lose or maintain. If I don’t, heaven help me.
Shawna Rae says
This is so motivating! Jan and I are challenging each other – something Jan is good and… me, not so much (I cave in… :-)). But we love the plan and looking forward to this. Thank you!!
Maria says
What a fun idea! Here are 50 healthy recipes to help the participants in the challenge: http://www.twopeasandtheirpod.com/50-healthy-recipes-to-kick-off-2012/
I look forward to seeing the results! Love your site!
stephanie says
Sorry, Amy, but I can’t get the links to load on my computer, either. If you wouldn’t mind emailing them to me I’d be really grateful!! Congrats on the awesome job!!
Amy G. says
Stephanie, I tried to send the docs to your email address beginning with jm but it came back undeliverable. Hmmm. Any ideas?
Sandy H says
Following you on Pinterest and pinned something.
Love pinterest.
heather says
well done my friend! you are super rad–no doubt about it! 🙂 love ya!
Leslie Caskey says
Hello! I was wondering if there is anyway you could email me the Biggest Loser links. After reading the comments below I guess my computer can not open the documents as well. I know it has been almost a year since you posted the Biggest Loser competition but my girlfriends and I would like to start the program and your information looks great!!! :)) Just let me know if you need any additional information from me.
Thanks so much!
Leslie
Amy says
I know you posted this a few years ago..I just wanted to you that 12 women from my moms group used your format and LOVED EVERY MINUTE OF IT! We lost a total of 165 lbs in 10 wks using your competition. Thank you so much!
Tara says
What were some of the challenges you had? i am thinking of getting one together at the school where I work.
ashley says
hello I would love to get the rules, tracking sheet and tips and tricks link but there in a zip folder could you email them to me at [email protected]?
Katie says
Hi check your email soon, I’ll send as a pdf. Thanks!
Monique L. says
Hello. I am having the same issue trying to open the links to the program. Do you mind emailing them to me? I would really appreciate it.
Katie says
Hi check your email soon, I’ll send as a pdf. Thanks!
Dee says
Can you email me the files for the challenge. I cannont open them..
Katie says
Hi- check your email soon, they are on their way! Thanks!