How Do You Measure Success?

One important way to measure your success toward your healthy weight loss goals has nothing to do with a scale.  Success can also be measured by inches lost.

This chart is a way to keep track of your measurements at the beginning of the contest and compare the difference at the end of the contest. What a great reward to see inches lost or muscles gained in certain areas on your body as well as see an improvement to your overall fitness. A copy of this chart can also be found in your Exercise and Nutrition Habit Tracker (pg. 3)

Understanding Your Body Composition

During your initial weigh in and assessment we measured your "Body Composition". You should have received a printout that looks similar to this: 

This printout has a lot of information that can help you make wise decisions when it comes to weight loss. The most important thing when it comes to weight loss is what type of weight are you losing. Are you losing water weight, muscle or fat? Losing water weight and muscle is not what you want to lose. Obviously, you want to lose fat mass which cannot be achieved the "cheater" way meaning large amounts of weight loss in a short period of time.

Proper weight loss requires a healthy BALANCED diet with a proper exercise regime. FAD DIETS are NOT the answer! We will measure your body composition several times during the competition to monitor your proper weight loss progress.

More detailed information about this printout can be found in your Exercise and Nutrition Habit Tracker (pg. 6-7). We will also provide additional information about Daily Caloric Intake based on your Basal Metabolic Rate (BMR) in the days following.

FYI: Your BMR can be found on this printout. Make sure you use the number next to the kcal NOT the kJ.

If you have more questions please contact me (Linsey Miller) with the Salt Lake Valley Health Department. I will be more than happy to explain your results and help you set up a weight loss plan.

Contact information: weighbiggestlosers@gmail.com, or (385) 468-4058. You are also welcome to come talk to me at the weigh-in's. 

6th Annual Weigh Biggest Loser Contest

Registration is now open for the 6th Annual West Jordan Weigh Biggest Loser Contest. The Contest Kickoff will begin on January 15th, 2012.

Register Online OR fill out an Application and submit it to West Jordan City Administration.

This years' contest has a few exciting changes which include FREE attendance to any class held at Gene Fullmer during 2 special weigh ins during the contest and an optional 6 week at-home-challenge at the end of this years' contest.

Check out the full details and contest rules below:

Linda Buttars Memorial Fun Run

How Do You Maintain Weight Loss?

Get your head working and the middle will take care of itself!

The key to losing weight and keeping it off is to understand what really motivates you. Once you’ve felt the initial excitement of losing the first few pounds, you must find a way to turn that enthusiasm into the willpower to stick with your eating plan. You will encounter both ups and downs as you learn to maintain your weight. To help you through the downs, you need coping strategies. Think about what you really want to achieve. That desire will help you turn your eating and exercise strategies into a lifestyle that leads to lifelong weight control.

• Ask Questions. What gives you the strength to resist temptation? Can you form new habits that you can live with forever? What are the rewards of weight loss for you? How much do you want those rewards?
• Get Real. Losing 1 to 2 pounds a week is a realistic goal. Don’t burden yourself with unrealistic expectations. Talk with your healthcare professional to determine a healthy goal weight.
• Stay Balanced. To maintain your weight, you must balance your intake of calories with the energy you burn. Just the difference of one 12-ounce soda (150 calories) versus at least 30 minutes of brisk walking on most days can add or subtract about 10 pounds to your weight each year!
• Step Up to the Challenge. Strap on a pedometer and find out how many steps you take each day. Gradually add just 250 steps per day averaged out over the week. That will give you a good start on a healthy routine of physical activity. Most sedentary adults take only 2,500 to 3,500 steps a day. Aim to add between 4,000 to 6,000 to whatever you are doing now, for a total of 10,000 or more each day. The more steps you take, the better.
• Shop Smart. Start your food control at the grocery store. Shop on a full stomach, use a list, read the labels on every food you buy, and skip any food that is not part of your chosen eating plan.
• Take Notes. As you plan your eating and activity strategies, keep records. What types of foods are you eating? How do the calories add up? How much are you moving? As you lose weight, record what works for you and what doesn't. Review your notes so you can change strategies if needed.
• Weigh Less. Don’t get on the scales every day. Once a week is fine. Try measuring inches lost instead of pounds.
• Plan Ahead. Plan your meals, plan for ups and downs, plan for holidays and plan to feel great when you’ve made health a daily habit. If you can do what’s right 75 percent of the time, you’re going to succeed in the long run!

Source: American Heart Association