Deciding to lose some weight or get into shape is a great place to begin your journey to a healthier you.  The hard part, however, comes in the everyday choices you will have to make both at home and work.  It is much easier to stick with your new path if you have a buddy—or a group—doing it with you at the same time.  I encourage you to take the lead and reach out to your co-workers or friends and do a challenge together.   Here are some ideas that are easy to implement and produce great results:

1.  Biggest Loser:  Try setting up a 12-week Biggest Loser contest and have an award or prize at the end for overall winners or top three who lose the most weight (scoring should be based on percent of body weight lost per individual or per team, not number of pounds lost).  If desired, participants can pitch in money for cash prizes.  Have weekly weigh-ins at work, or base it on the honor system and have participants weigh themselves at home.  Post low-fat recipes and encouragement on a bulletin board, or have a weekly e-newsletter that offers encouragement, support and recipes.  Departments in offices or hospitals can compete with each other as well for an added competitive edge.  If possible, break times at work can be used as support meetings.

2.  The Snack Pack:  If you know of others at work wishing to lose weight or just get healthier, try setting up a healthy snack system where anyone interested can take turns bringing healthy food to work to share.  Encourage participants to bring new healthy foods to try, such as hummus and low fat crackers or unusual fruits and low-fat yogurt dip.

3.  Pedometer Club:  Find others who are interested in either losing weight or getting in shape and have them all purchase a pedometer.   Walking 10,000 steps 5 out of 7 days a week is a reasonable but challenging goal.   Walks can be done together or at different times, depending on the work situation.  Use a calendar to check off days when 10,000 steps are achieved.  At the end of 8 or 12 weeks, have an incentive such as a certificate or gift card.

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