Let’s get started
Lose and Win
weight management team challenge
Welcome and congratulations from
[Company
Name]
[company name]
Welcome and congratulations on your decision to join the Lose and Win challenge, an exciting weight management
team challenge. The Lose and Win challenge is designed to help promote team spirit and motivate employees to help improve
their health by maintaining a healthy weight or losing unwanted pounds. Employees are encouraged to work with their
physician to set a personal weight loss goal and then form or join a team to work together. The top three teams that achieve
the highest percent of weight loss at the end of the eight-week challenge will be the designated winners.* Three winning
teams will be selected to win the team awards listed below..]
Lose and Win schedule
}} Kick off registration and pre body weight screenings will be held during the week of [Set
[Setdate.]
Date].
ends
date.]
}} The 8-week challenge begins[date
[dateand
and
ends
date.]
[date.]
}} Post body weight screenings will be conducted [date.]
[date.]
}} Winning teams will be announced on [date.]
Lose and Win weight loss challenge participation rules
In order to participate, employees must:
nono
lessless
than
3 and
no more
than 10
co-workers]
1. [Form
[Formaateam
teamofof
than
3 and
no more
than
10 co-workers]
2. Teams must select a team captain and decide on a team name
3. Teams must set an overall weight loss team goal and follow guidelines for healthy
weight loss. See guidelines below.
4. Teams must complete and submit a Lose and Win Entry Form
5. E
ach team member must consent to a pre and post body weight screening
[The pre and post body weight screenings will be conducted by the company nurse or
[The pre and
postan
body
weight screenings
be conducted
by the
company
nurse
or [vendor
[vendor
name],
independent
healthwill
screening
vendor]
who
will also
maintain
team
name], an independent health screening vendor] who will also maintain team screening records
screening
records
and
determine
the
winning
teams
at
the
end
of
the
program.
Team
and determine the winning teams at the end of the program. Team members do not have to share
members
do not
havewith
to share
weight
with
other team
members
personal
their specific
weight
othertheir
teamspecific
members
and no
personal
information
willand
be no
shared
with
[company name.]
information
will be shared with [company name.]
If you are unable to participate in this challenge, you might qualify for an opportunity to earn
the same reward by different means. Contact us at [insert contact information] and we will
work with you (and, if necessary, with your doctor) to find another way for you to earn the
same reward.
Team Awards
[At the
[At
the end
endofofthe
theeight-week
eight-week
challenge,pre
preand
and post
post team
program,
team
measures will
measures
will be
betallied
talliedup
upand
and
awards will
awards
will be
begiven
giventotoallallteam
team
members of
members
of the
thetop
topthree
threeteams
teams
who have the
who
the highest
highestpercent
percent
weight loss.]
weight
loss by the end of the
program.]
1st Place Team Award
[TBD]
2nd Place Team Award
[TBD]
3rd Place Team Award
[TBD]
Please note: Participants in the Lose and Win challenge should consult with their
primary care physician for specific weight loss goals and dietary guidance.
* In addition, participants are encouraged to follow guidelines for healthy weight loss, which is no more than 1 to 2 pounds per week.
2
Body Mass Index (BMI)
Are you at a healthy weight?
Being overweight and obese are usually associated with the following health problems:
}} Type 2 diabetes
}} Heart disease, stroke and high blood pressure
}} Certain types of cancer, including cancer of the colon
}} Arthritis
}} Breathing problems
}} Psychological disorders, such as depression.
Achieving a healthy weight may lower your risk of disease and increase your chances for a long and healthy life.
The United States Surgeon General advises using the body-mass index to find a healthy weight. Most of us rely on the
bathroom scale to judge whether we’re at a healthy weight. Body-mass index (BMI) is a better way. The higher your BMI,
the greater your risk for health problems. BMI uses a mathematical formula that takes into account both a person’s height
and weight. BMI equals a person’s weight in kilograms divided by height in meters squared. (BMI=kg/m2). Look up your
height and weight on the chart below. Circle the number at the top row where they meet. That’s your BMI. Then check the
interpretation table to see if your BMI fits into a healthy range.
Normal
BMI
Height
(inches)
19
58
91
20
21
22
Overweight
23
24
25
26
27
Obese
28
29
30
31
32
33
34
35
36
37
38
39
40
158
162
167
172
177
181
186
191
Body Weight (pounds)
96
100
105
110
115
119
124
129
134
138
143
148
153
59
94
99
104
109
114
119
124
128
133
138
143
148
153
158
163
168
173
178
183
188
193
198
60
97
102
107
112
118
123
128
133
138
143
148
153
158
163
168
174
179
184
189
194
199
204
61
100
106
111
116
122
127
132
137
143
148
153
158
164
169
174
180
185
190
195
201
206
211
62
104
109
115
120
126
131
136
142
147
153
158
164
169
175
180
186
191
196
202
207
213
218
63
107
113
118
124
130
135
141
146
152
158
163
169
175
180
186
191
197
203
208
214
220
225
64
110
116
122
128
134
140
145
151
157
163
169
174
180
186
192
197
204
209
215
221
227
232
65
114
120
126
132
138
144
150
156
162
168
174
180
186
192
198
204
210
216
222
228
234
240
66
118
124
130
136
142
148
155
161
167
173
179
186
192
198
204
210
216
223
229
235
241
247
67
121
127
134
140
146
153
159
166
172
178
185
191
198
204
211
217
223
230
236
242
249
255
68
125
131
138
144
151
158
164
171
177
184
190
197
203
210
216
223
230
236
243
249
256
262
69
128
135
142
149
155
162
169
176
182
189
196
203
209
216
223
230
236
243
250
257
263
270
70
132
139
146
153
160
167
174
181
188
195
202
209
216
222
229
236
243
250
257
264
271
278
71
136
143
150
157
165
172
179
186
193
200
208
215
222
229
236
243
250
257
265
272
279
286
72
140
147
154
162
169
177
184
191
199
206
213
221
228
235
242
250
258
265
272
279
287
294
73
144
151
159
166
174
182
189
197
204
212
219
227
235
242
250
257
265
272
280
288
295
302
74
148
155
163
171
179
186
194
202
210
218
225
233
241
249
256
264
272
280
287
295
303
311
75
152
160
168
176
184
192
200
208
216
224
232
240
248
256
264
272
279
287
295
303
311
319
76
156
164
172
180
189
197
205
213
221
230
238
246
254
263
271
279
287
295
304
312
320
328
How to interpret your BMI score
BMI Range
BMI Range
Underweight:
less than 18.5
Obese Class 1:
30.0-34.9
Healthy weight:
18.5 - 24.9
Obese Class II:
35.0-39.9
Overweight:
25.0 - 29.9
Obese Class III:
greater than 40.0
Source: An expert panel, convened by the National Institutes of Health in 1998,
recommended that Body Mass Index (BMI) be used to classify overweight and obesity.
3
If you are overweight or
obese, losing just 5% to
10% of your body weight
may improve your health.
Dietary guidelines
myPlate dietary guidelines
Dietary guidelines for Americans key recommendations
for the general population
The government’s newest symbol, MyPlate is a tool designed
to help improve the nutrition in your diet and makeover your
family’s eating habits.
}} Make at least half your grains whole grains. Read labels to
make sure you are making half your grains whole. Look for
the word ‘whole’ before the grain on the list of ingredients.
Whole grains are more nutritious; and contain more fiber
and nutrients than refined grains like white bread and
white rice. Oats, whole wheat, brown rice, quinoa and even
popcorn are whole grains.
Simple and easy to use, MyPlate is a visual and colorful reminder of what you should eat and serve your family every day.
MyPlate is a round plate divided into four quadrants, one
each for fruit, vegetables, protein and grains. Sitting alongside
the plate is a circle labeled as ‘dairy’ to remind you to include
eight ounces of non-fat or low-fat (1%) milk or yogurt with
meals. The new symbol replaces mypyramid and is based on
the 2010 Dietary Guidelines for Americans.
}} Switch to fat-free or low-fat (1%) milk. All milk is high in
protein and potassium, pasteurized, fortified with vitamin
D and one of the best sources of dietary calcium. The only
difference between most milk is the amount of saturated fat.
}} Check the sodium in prepared foods, and choose the foods
with lower numbers. More than half of all adults should
only get 1500 milligrams of sodium per day to reduce the
risk of high blood pressure.
MyPlate’s simple key messages
To help you improve your diet, MyPlate focuses on several
key messages to guide your meal planning. Keep in mind,
doing all these tips at once may be overwhelming so go
slowly and work on one message at a time. Once you have
mastered one key message and incorporated it into your
lifestyle, move on to the next one, and so on.
}} Drink more water. Twenty-two percent of our calories
come from sweetened beverages. Sweet alcoholic beverages,
soda, punch, juice drinks and sports drinks add lots of extra
calories and very little nutritional goodness, so enjoy them
in moderation.
MyPlate messages:
}} Enjoy your food, but eat less, and avoid oversized portions.
Restaurant sized mega portions can be confusing because
they are not the amount of food we need for good health
and weight control. One of the easiest ways to trim calories
is by getting a grip on normal portion sizes. Check out the
recommended serving sizes at www.myplate.gov and use
these as guidelines to help control portions and cut calories.
The Dietary Guidelines recommend eating less solid fats and
added sweets (called SOFAs) because these are where we
tend to get lots of extra calories and little nutrition.
Use liquid vegetable oil like olive and canola while limiting
sweet treats to reasonable portions.
Be active every day
}} Make half of your plate fruits and vegetables. This is one
of the easiest and healthiest tips to adopt. Eating too many
fruits or vegetables is not why we battle the bulge. Eat
more fruits and vegetables that are chock full of nutrients
and naturally low in calories. Eating more produce of any
kind – fresh, frozen or canned – will improve the health of
your diet. Fresh in season is usually best but plain frozen is
just as healthy and when you choose lower sodium canned
foods, they can be healthy too. Adults and children do not
eat enough produce, and as a result, our diets typically lack
nutrients such as potassium and fiber.
A healthy diet alone is not enough to maintain or lose
weight; you also need to be physically active. The MyPlate
program relies on the physical activity recommendations
in the 2008 Physical Activity Guidelines for Americans
advising at least 60 minutes of physical activity daily for kids,
and a minimum of 30 minutes a day for adults on most days
of the week.
4
How big is a serving?
One portion of:
Serving size
Is about the size of:
Meat
3 ounces cooked
a deck of cards
Cheese
1 ounce
a pair of dice
Potato
1/2 cup
an ice cream scoop
Bread
1 slice
half a bagel, half an English muffin, half a hamburger
or hotdog bun
Cereal
1 ounce
1/2 to 1 cup depending on the type of cereal
Rice or pasta
1/2 cup cooked
a very small bowl that side dishes are served in at a
cafeteria
Salad dressing or gravy
2 tablespoons
half a ladle of dressing at a salad bar
Fruits and vegetables
1/2 cup chopped, cooked, or canned
a very small bowl that side dishes are served in at a
cafeteria
Juice (fruit or vegetable)
3/4 cup
1 piece
a small juice glass
a medium apple or orange
* These serving sizes are the same as those on the Nutrition Facts food label.
Limit your portion size:
}} Eat smaller portions—do not go back for seconds.
How can I move toward a healthier weight?
}} Try eating only one serving of high-fat, highcalorie foods like pizza, ice cream, or chips.
Slowly cut back on your portion size. Substitute
with lower fat, lower calorie foods during the rest
of the day.
Reaching a healthier weight is a balancing act. The secret is
learning how to balance your “energy in” and “energy out” over
the long run.
“Energy in” is the calories from the foods and beverages you
have each day. “Energy out” is the calories you burn for basic
body functions and physical activity.
Keep moving:
}} Be physically active for at least 30 minutes a day,
or as much as you can. It really helps you to lose
weight if you are more active.
Look at this chart to find where your energy balance is:
Energy In = Energy Out
Maintaining
weight
Try these activities to move more:
}} Park your car a block or two away and walk.
In
Out
Energy In < Energy Out
}} Get off one or two bus stops early and walk the
rest of the way.
Losing
weight
Out
In
}} Use the stairs.
Energy In > Energy Out
}} Dance. See if you remember all the steps or
learn some new ones. Add more moves for a
personalized workout.
Gaining
weight
In
Out
- Source: Center for Disease Control and Prevention
5
Your weight will usually
stay the same when the
calories you eat and drink
equal the calories you
burn.
You will usually lose
weight when the calories
you eat and drink are less
than the calories you burn.
You will usually gain
weight when the calories
you eat and drink are
greater than the calories
you burn.
UnitedHealthcare online weight management program*
Online weight management program
The Weight management program is a fusion of UnitedHealthcare’s Nutrition and Exercise programs, and is designed to
help individuals learn about good nutrition, the importance of exercise and the obstacles facing them. The program also walks
participants through the process with action steps and weight management information.
Topics in this program address the dangers of being overweight, the importance of eating healthy and setting realistic goals.
Through participating in this program, members will:
Some of the activities participants will complete are:
}} Learn goal setting tips and help with finding internal
motivation for behavior change
}} Answering questions about weight management
}} Watching videos about topics such as weight and health,
weight loss strategies, and the truth about popular diets
(as shown here)
}} Join a weight loss program for support and success
}} Learn about options for weight loss
}} Reading articles about weight management topics such
as finding a sound weight loss program, the importance
of a weight loss program, surgery to lose weight, being
overweight is risky business, weight and health, a guide
to healthy weight loss, food journaling, dietary guidelines,
how to lose weight and keep it off and more
}} Learn how losing just a few pounds can make a big
difference to health
}} Learn the truth about diets
}} Learn about exercise for weight loss
The online program is only available
to UnitedHealthcare members.
}} Monitoring and tracking weight
6
Food Log and Exercise Tracker
Record keeping is one of the most successful behavioral change techniques for weight loss and weight
maintenance. Copy and use this log to record your daily eating and exercise habits.
Date
Meals
Monday
Tuesday
Wednesday
Breakfast
Lunch
Dinner
Snacks
Physical
Activity
7
Thursday
Friday
Saturday
Sunday
Lose and Win weight management challenge
Team Entry Form
We have read the rules of the voluntary weight loss challenge. We understand and agree that we will be required to
submit to a pre and post body weight screening. The screening is necessary to evaluate the results of our weight loss
success and determine the overall team winners of the challenge.
We understand that the ultimate determination of team winners will be based on the pre and post confidential body
weight screenings
Team Name:_________________________________________________________________________________________
Team Leader: ________________________________________________________________________________________
Team Leaders Address: _______________________________________________________________________________
Name
M52540-C 3/14
Phone
Email Address