![Page 1: BPS WELLNESS SUPER SLIM-DOWN SUMMER SPECTACULAR …humanresources.brevardschools.org/CompBenefits/Wellness/Docum… · 2. write down your goal number of pounds you would like to lose](https://reader033.vdocuments.site/reader033/viewer/2022050218/5f63db5c44239533cf1f4142/html5/thumbnails/1.jpg)
BPS WELLNESS SUPER SLIM-DOWN
SUMMER SPECTACULAR SUMMER 2012
![Page 2: BPS WELLNESS SUPER SLIM-DOWN SUMMER SPECTACULAR …humanresources.brevardschools.org/CompBenefits/Wellness/Docum… · 2. write down your goal number of pounds you would like to lose](https://reader033.vdocuments.site/reader033/viewer/2022050218/5f63db5c44239533cf1f4142/html5/thumbnails/2.jpg)
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
![Page 3: BPS WELLNESS SUPER SLIM-DOWN SUMMER SPECTACULAR …humanresources.brevardschools.org/CompBenefits/Wellness/Docum… · 2. write down your goal number of pounds you would like to lose](https://reader033.vdocuments.site/reader033/viewer/2022050218/5f63db5c44239533cf1f4142/html5/thumbnails/3.jpg)
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
![Page 4: BPS WELLNESS SUPER SLIM-DOWN SUMMER SPECTACULAR …humanresources.brevardschools.org/CompBenefits/Wellness/Docum… · 2. write down your goal number of pounds you would like to lose](https://reader033.vdocuments.site/reader033/viewer/2022050218/5f63db5c44239533cf1f4142/html5/thumbnails/4.jpg)
3. CALORIES COUNT
Calories Count: Determine how many calories you need per http://www.caloriecontrol.org/healthy-weight-tool-kit/healthy-weight-calculator
![Page 5: BPS WELLNESS SUPER SLIM-DOWN SUMMER SPECTACULAR …humanresources.brevardschools.org/CompBenefits/Wellness/Docum… · 2. write down your goal number of pounds you would like to lose](https://reader033.vdocuments.site/reader033/viewer/2022050218/5f63db5c44239533cf1f4142/html5/thumbnails/5.jpg)
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
![Page 6: BPS WELLNESS SUPER SLIM-DOWN SUMMER SPECTACULAR …humanresources.brevardschools.org/CompBenefits/Wellness/Docum… · 2. write down your goal number of pounds you would like to lose](https://reader033.vdocuments.site/reader033/viewer/2022050218/5f63db5c44239533cf1f4142/html5/thumbnails/6.jpg)
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
![Page 7: BPS WELLNESS SUPER SLIM-DOWN SUMMER SPECTACULAR …humanresources.brevardschools.org/CompBenefits/Wellness/Docum… · 2. write down your goal number of pounds you would like to lose](https://reader033.vdocuments.site/reader033/viewer/2022050218/5f63db5c44239533cf1f4142/html5/thumbnails/7.jpg)
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)
![Page 8: BPS WELLNESS SUPER SLIM-DOWN SUMMER SPECTACULAR …humanresources.brevardschools.org/CompBenefits/Wellness/Docum… · 2. write down your goal number of pounds you would like to lose](https://reader033.vdocuments.site/reader033/viewer/2022050218/5f63db5c44239533cf1f4142/html5/thumbnails/8.jpg)
6. MARVELOUS MOVEMENT
Be aware and determine how many calories are burned with physical activity.
VISIT: http://www.caloriescount.com/free_getMoving.aspx
![Page 9: BPS WELLNESS SUPER SLIM-DOWN SUMMER SPECTACULAR …humanresources.brevardschools.org/CompBenefits/Wellness/Docum… · 2. write down your goal number of pounds you would like to lose](https://reader033.vdocuments.site/reader033/viewer/2022050218/5f63db5c44239533cf1f4142/html5/thumbnails/9.jpg)
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!!!
![Page 10: BPS WELLNESS SUPER SLIM-DOWN SUMMER SPECTACULAR …humanresources.brevardschools.org/CompBenefits/Wellness/Docum… · 2. write down your goal number of pounds you would like to lose](https://reader033.vdocuments.site/reader033/viewer/2022050218/5f63db5c44239533cf1f4142/html5/thumbnails/10.jpg)
8. FILL-ME-UP WITH FIBER
EAT 25-30 GRAMS OF FIBER EACH AND EVERY DAY.
![Page 11: BPS WELLNESS SUPER SLIM-DOWN SUMMER SPECTACULAR …humanresources.brevardschools.org/CompBenefits/Wellness/Docum… · 2. write down your goal number of pounds you would like to lose](https://reader033.vdocuments.site/reader033/viewer/2022050218/5f63db5c44239533cf1f4142/html5/thumbnails/11.jpg)
9. SKIMP ON SODIUM
STRIVE TO EAT NO MORE THAN 2,300 MG. PER DAY
![Page 12: BPS WELLNESS SUPER SLIM-DOWN SUMMER SPECTACULAR …humanresources.brevardschools.org/CompBenefits/Wellness/Docum… · 2. write down your goal number of pounds you would like to lose](https://reader033.vdocuments.site/reader033/viewer/2022050218/5f63db5c44239533cf1f4142/html5/thumbnails/12.jpg)
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!!!
![Page 13: BPS WELLNESS SUPER SLIM-DOWN SUMMER SPECTACULAR …humanresources.brevardschools.org/CompBenefits/Wellness/Docum… · 2. write down your goal number of pounds you would like to lose](https://reader033.vdocuments.site/reader033/viewer/2022050218/5f63db5c44239533cf1f4142/html5/thumbnails/13.jpg)
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