LOSE TO WIN WEEKLY HOMEWORK (8 Weeks)
Week
WEEK 1
WEEK 2
WEEK 3
Physical Activity
150 minutes of moderate physical activity
per week.Climb 5 storey staircase by end
of the week
Be moderately active for 150mins each
week. Start an additional activity (outside
LTW).
√ when Nutrition
done
Start keeping track of your calorie intake.
Awareness is the first step to success! How many
calories have you consumed today?
Keep full on less! Have you started having more
fruits and veg or made the switch to whole-grains
for at least 1 meal a day yet?
√ when
done
Mental Wellbeing
Break your goals in manageable parts and
commit to it.
The aches in your body is your muscles
way of saying "hello". Keep going and do
lots of stretches.
Find a park near your home and walk
around it. Start with 1 round today. Your
every step counts so move more
throughout the day.
10,10,10 workout. Climb 10 storey
staircase at least twice a week. Perform 10
repetitions of push-up and 10 repetitions
of squats everyday.
Perform fast high knee lifts or march in
place during commercial breaks when
watching television
Plan your meals in advance for at least 2 weekdays
and 1 weekend this week! We promise it'll get
easier as you go along! Let us know how you fare in
keeping to your meal plan!
Choose to have a soupy noodle dish for at least 1
meal a day.
Choose to be active as part of your "me"
time. Remind yourself of your goals and
imagine what it will be like when you lose
the weight.
Allow time for sufficient rest. Your routine
has changed and your body is adopting.
Give it time.
Everyday, tell at least 1 person what you plan to
eat/plan not to eat for the day to cut back on
500kcal and ask them to help you meet your goal.
Share with us what you're will/will not be eating this
week on Facebook!
WEEK 6
Aim to perform 250 minutes of
accumulative physical activity at a
moderate level each week
WEEK 7
20,20,20 workout: Perform 20 repetitions
of push-up, 20 repetitions squats and 20
repetitions of crunches everyday
Clear out your pantry/workstation of unhealthy
food/sweetened drinks and replace it with fruits
and wholemeal biscuits. Share with us other
strategies have you employed to cut down back on
500kcal a day!
Reset your calorie targets for each day based on
your new weight. Get familiar with this new target
and plan how you're gonna reach it.
Enlist the support for your family and
friends. It is much easier to stay on track.
Make new friends with fellow LTW
participants. You'd be surprised at how
genuine friendships evolve in a
programme like LTW.
Challenge your negative thinking
Increase your positive thoughts. Focus on
the feel good factor after a workout.
WEEK 8
7 minute speed play: Jog for 30 seconds
followed by a 30 seconds sprint. Aim to
complete 7 minutes or more.
WEEK 4
WEEK 5
Continue to purchase low calorie meals from
foodcourts. Check the HPB website for the
expanded stall list. How many of you have
consumed more than 20 low-calorie meals so far?
Reward yourself for all the hard work
you've done with a new exrecise outfit or
a sports equipment.
Stress is a part of life. Because you have
taken steps to improve your health, you
are able to handle it better.
Weight (kg)
Date