Be Well SHBP
Make the CUT
WEIGHT LOSS
Challenge
Make the
CUT!
frequently asked questions
About the Make the Cut Weight Loss Challenge
What are the dates?
Make the Cut is an 8-week weight loss challenge that’s part of the Be Well
SHBP well-being program and open to all members, covered spouses and
covered dependents 18 years or older. It’s all about keeping it simple by
cutting out 500 calories a day that you probably won’t even miss.
Challenge runs:
May 5 - June 29
This challenge is based on one fact: To lose one pound, your body needs a
“calorie deficit” of 3,500 calories. Over one week, that equals 500 fewer calories
a day. How can you make it happen? By making small cuts or substitutions
to your meals, beverages and/or snacks:
• Simply leaving off a slice of cheese on a sandwich can save
about 100 calories.
• Choosing tea or water over a 20-ounce cola with sugar can cut
about 240 calories instantly.
• And opting for two “minis” over that full-sized chocolate almond
bar can save you 120 calories and still let you enjoy a treat.
See how it works? The idea is to find ways to cut a little so you can lose a little
and still enjoy what you eat every day.
The goal? To cut 500 calories per day from your regular eating pattern
and average one pound of safe weight loss per week during the 8-week
challenge period.
Challenge sign-ups:
April 21 - May 9
» Sign up now! Last day to
register is May 9.
1.
Sign in to Well-Being ConnectTM at
www.BeWellSHBP.com.
2.
If you already have an account,
select Sign In. If you are not
registered, select Sign Up.
3.
Click on the Groups & Challenges
tab.
4.
Under Challenges, select Make
the Cut Weight Loss Challenge
and click on Join This Challenge.
5.
Click your choice to compete as an
individual.
6.
After signing up, follow the prompts
to set up a weight tracker if you
don’t already have one. Set your
goal to lose 1 pound a week. Then,
record your starting weight.
7.
Choose a screen name that will be
displayed to others participating in
the challenge.
8.
After signing up, record your
weight once each week during the
challenge period on your weight
tracker.
How does the challenge work?
P
Each week, you’ll get an email with ideas for finding—and cutting—500
calories from your normal daily eating plan.
P
During the week, find ways to make your 500 cuts that you’ll hardly
notice—from cutting portions and the “add-ons” to swapping a lower
calorie food for a higher calorie one.
P
Use your personal weight tracker on Well-Being ConnectTM to track your
weight once each week during the challenge.
P
If you lose an average of one pound per week over the course of the
challenge, you may earn a reward!
For tracking purposes a week is defined as Monday - Sunday.
*If you haven’t already, create your Well-Being
ConnectTM account, complete the Healthways
Well-Being Assessment® and set-up your
Well-Being Plan. You will need to do this
before joining the challenge group.
What is a calorie deficit?
There’s a little simple math to weight loss. To lose one pound, your body
needs to use 3,500 more calories than it takes in. If you normally eat 2,000
calories a day, that equals 14,000 calories in a week. To lose one pound, you’ll
need to take in no more than 1,500 calories a day or 10,500 calories in a week.
You can either:
• Cut 3,500 calories from what you eat
• Or burn 3,500 calories exercising
Healthy, safe weight loss involves both. While the Make the Cut challenge
focuses mainly on simple calorie cuts, you may also get to your goal sooner by
staying physically active each day.
How can I cut 500 calories per day?
Make the Cut will show you simple strategies and suggest some cuts throughout
the challenge. You’ll get tips and calorie counts for breakfast, lunch, dinner
and other common eating situations. That way, you can decide for yourself
and make the cuts that make sense for you.
Why is Make the Cut a good way to lose weight?
Lasting weight loss usually happens slowly and steadily over time. Studies
show that losing 1-2 pounds per week is safe, healthy and—most importantly—
realistic. Make the Cut can work because it’s not based on drastic lifestyle
changes. Instead, you only need to cut a little to lose a little.
You’ll be asked to cut 500 calories worth of food frills
per day to lose one pound per week:
How can I earn
rewards?
• Reach your target –
Participants who track their
weight once per week and
lose an average of 1 pound per
week by the end of the challenge
will be entered into a drawing to
win one of 50 Aria Wi-Fi scales
from Fitbit.
• Track and earn – Tracking
your weight counts toward
online activity and will help you
earn HRA incentive dollars
that are part of your overall
Be Well SHBP incentive. Visit
BeWellSHBP.com/incentives
to learn more.
Have more questions?
Do you have more questions about the
Make the Cut Weight Loss Challenge?
www.BeWellSHBP.com
• A cheese slice here
• A sugary cola there
• Maybe a few fries—it all adds up.
888-616-6411
Making simpler 500-calorie cuts is a habit that’s also easy to keep when the
challenge is over.
Connect and track anywhere
Once you sign up for the challenge, stay connected with wellbeingGO™,
the mobile app for your personal well-being website. wellbeingGO
currently is available for iPhone, iPad, iPod Touch and Android.
Download the latest version in the App Store or Google Play. Then,
sign in and follow the directions to sync your account.
Be Well SHBP • www.BeWellSHBP.com • 888-616-6411
Healthways administers the Be Well SHBP well-being program
for the State Health Benefit Plan. All personal health information
will remain confidential and will not be shared with SHBP.
Copyright © 2014 Healthways, Inc.