A new year typically brings new ambitions. One of them may be to lose weight. You know it’s not going to be easy, but you’re thinking a weight loss challenge can help you meet your goal.
A weight loss challenge is a competition you set up with your family, friends, or co-workers. The group gets a certain amount of days to lose as much weight as possible. The one who loses the most weight at the end of the challenge is declared the winner. Hopefully, all of the competitors pick up some healthy habits along the way.
So, here are some tips on how to organize a weight loss challenge for your home or office, and how to do it safely.
Weight Loss Challenge Tip 1: Set Your Dates
The first question everybody asks when participating in a weight loss challenge is “How long will it last?” Two to six months is an adequate amount of time for participants to lose noticeable amounts of weight. You can also set your challenge by weeks. The contest can last as little as six weeks, or go as long as 12. It’s up to you.
Keep this in mind: the longer the challenge, the more time you will have to achieve your long-term weight loss goals.
Weight Loss Challenge Tip 2: Set Guidelines
Establish clear contest guidelines, including
- Rules for entry
- Banned activities (such as taking weight loss supplements)
- How many measurements will be taken
Weight Loss Challenge Tip 3: Teams or Individuals
If everything goes well, everyone will win at the end of a weight loss challenge because you all will have individual goals. But the competition does not have to pit everyone against each other. You can opt to form teams and track which team loses the most weight.
In fact, a study in the Journal “Obesity” found being part of a weight loss team can be very effective.
If your group is small, an individual challenge may work best.
Weight Loss Challenge Tip 4: Determine a Tracking Method
Before your challenge can begin you will have to determine how to measure success. There are a number of ways ways to do it, including:
- Pounds lost
- Waist Circumference
- Body Fat Percentage
If it’s possible, have a professional, such as a trainer or nurse, take all of your measurements at the beginning and end of the weight loss challenge.
Weight Loss Challenge Tip 5: Pick a Prize
You have to play for something, right? Of course, if you stick with the challenge you’ll come out a winner—no matter what. But you may be able to win a prize, too.
Sometimes an entry fee is collected, and the winner takes home the cash. If you’re holding your challenge at work maybe your company will splurge for the prize. Even something simple like a gift certificate can go a long way to motivate someone to win by losing.
Weight Loss Challenge Tip 6: Talk to Your Doctor
A weight loss challenge is a great way to develop a healthy lifestyle. It is important to do it safely, so make sure you talk to your doctor before, during, and after the challenge to make sure you’re losing weight safely.
A safe rate of weight loss is about 1 to 2 pounds per week. In a two-month challenge, you can lose 8 to 16 pounds safely, or 24 to 48 pounds in a six-month challenge. But it’s best if you talk to your doctor about your weight loss goals.
No matter what your motivation may be, maintaining a healthy weight is always a good goal. If you feel you’d like to lose a few pounds but a weight loss challenge is not the way you’d like to do it, download our free guide “Know Your Body Weight and BMI.” In it you’ll find ways to lose weight and three ways to maintain your weight. Check it out today!