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BPS WELLNESS SUPER SLIM-DOWN SUMMER SPECTACULAR SUMMER 2012
BPS WELLNESS SUPER SLIM-DOWN
SUMMER SPECTACULAR SUMMER 2012
1. WHAT’S YOUR CURRENT WEIGHT
• WRITE DOWN YOUR STARTING WEIGHT
• EMAIL YOUR WEIGHT EACH THURSDAY TO: [email protected]
• INCLUDE YOUR NAME AND YOUR WEIGHT
2. WHAT’S YOUR GOAL WEIGHT IN TWO MONTHS
1. WRITE DOWN YOUR GOAL WEIGHT
OR 2. WRITE DOWN YOUR
GOAL NUMBER OF POUNDS YOU WOULD LIKE TO LOSE
3. CALORIES COUNT
Calories Count: Determine how many calories you need per http://www.caloriecontrol.org/healthy-weight-tool-kit/healthy-weight-calculator
4. BEST LOSS 1 POUND PER WEEK
DECREASE CALORIES BY 500 PER DAY
EAT LESS: 250 FOOD CALORIES +
EXPEND MORE: BURN 250 CALORIES
= 3,500 CALORIE/WEEK DEFICIT
1 POUND OF FAT = 3,500 CALORIES
4. DOUBLE UP 2 POUNDS PER WEEK
DECREASE CALORIES BY 1000 PER DAY
EAT LESS: CUT 500 FOOD CALORIES +
EXPEND MORE: BURN 500 CALORIES
= 7,000 CALORIE/WEEK DEFICIT
2 POUNDS OF FAT = 7,000 CALORIES
5. MEAL MATH DISTRIBUTION 1. DETERMINE HOW MANY CALORIES
YOU NEED PER DAY (EX. 1800 CAL.) 2. SAVE 15% OF YOUR DAILY
CALORIES FOR EACH OF TWO SNACKS (= 300 CAL OR 2-150 CAL. SNAX)
3. DIVIDE THE REMAINING CALORIES BY 3 (=1,500/3 = 500)
4. EVENLY DISTRIBUTE YOUR CALORIES PER MEAL (= 500/MEAL)
6. MARVELOUS MOVEMENT
Be aware and determine how many calories are burned with physical activity.
VISIT: http://www.caloriescount.com/free_getMoving.aspx
7. WATERLICIOUS
YOUR BODY NEEDS ½ OUNCE OF WATER
PER 1 POUND OF BODY WEIGHT For example if you weight 200 pounds you NEED to drink 100 ounces of PLAIN WATER each and every day…you’ll lose weight!!!
8. FILL-ME-UP WITH FIBER
EAT 25-30 GRAMS OF FIBER EACH AND EVERY DAY.
9. SKIMP ON SODIUM
STRIVE TO EAT NO MORE THAN 2,300 MG. PER DAY
10. REAL BY WRITING AND READING
KEEP ON TARGET WITH YOUR GOALS BY WRITING DOWN WHAT YOU WILL ACHIEVE AND WHY THROUGH AFFIRMATIONS.
I ___________ NOW WEIGH____ AND FEEL______________!
Thank you!!!
Our BPS WELLNESS SUPER SLIM-DOWN SUMMER SPECTACULAR
SUMMER 2012
Starts on May 24 & ends on July 26. This 8-week program will guide and motivate you to
help take off pounds by getting more active and eating better so you can become a healthier you
over the summer break. You may join anytime, just email:
[email protected] Drop into our Wellness Office for a weigh-in any
Thursday morning from 7:00 to 11:00 a.m. Visit our Wellness Web:
http://wellness.brevardschools.org
