While weight-loss groups encourage accountability, provide motivation to eat well and exercise, and are just plain fun, a little healthy competition may be the nudge members need to realize their goals. Weight-loss competitions are a potentially potent tool in fighting obesity. Fun motivators include monetary prizes or consultations with a nutritionist or personal trainer, but formal prizes aren't necessary. Choose games that encourage physical activity, balanced nutrition and healthy weight loss.
The Race Is On
Set up a figurative race to a popular destination. Regular physical activity boosts weight loss and plays a major role in maintaining weight once you reach your goal. Whether group members race to the Grand Canyon, the Florida Keys or even a destination in your home state, the object of the game is to set a specific mileage target and see who meets if first. If your race destination is 300 miles from your town, the goal is to be the first to log 300 miles. You can set this up as an individual race or divide the group up into teams. Members can substitute 15 minutes of other types of cardiovascular exercise for one mile of walking.
Menu Wars
The CDC rates calorie consumption as the primary factor in weight management. To lose weight, you need to reduce the number of calories you consume. Cooking methods, food choices and beverages all play a role in weight loss. To encourage group members to plan healthy meals, incorporate menu planning into a weekly game. Once a week, have each team present a weekly menu for the group to follow. You can score menus based on individual calorie targets, accompanying weight loss and whether they meet minimum fruit and vegetable servings. As a bonus, team members are able to share ideas for healthy meal planning.
Biggest Loser
Although weight loss is more than a numbers game, numbers can be motivating because they represent progress. A weekly weigh-in gives members a chance to be recognized for their success, as well as compete for weight-loss prizes. Use percentages rather than pounds lost to ensure that those with the most to lose don't have an advantage over other participants. Encourage the biggest loser to share food and exercise experiences with the group so that the game is both competitive and educational.
Considerations
It's important to recognize individuals who meet weekly exercise goals or achieve weight loss of 5 percent, 10 percent or other milestones. This helps you maintain a balance that keeps everyone motivated. Keep the focus on healthy weight loss. Losing more than 2 lbs. per week after the first few weeks can lead to regain.
References
- Brown University: Weight Loss Competitions Produce Encouraging Results
- Centers for Disease Contol and Prevention: Physical Activity for a Healthy Weight
- Centers for Disease Control and Prevention: Healthy Eating for a Healthy Weight
- Weight Loss Wars: How it Works
- MedlinePlus: Online Feedback May Boost Weight-Loss Success
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