Are you looking to lose body weight or decrease your percent body fat over the next month? Maybe you’re looking to lose an inch from your hips or waist? Or maybe you’re looking to reduce the amount of daily added sugar that you’re currently consuming? If so, then you definitely need to take part in this upcoming month-long 10,000 Step Wellness Challenge. The challenge will start on Wednesday October 1, 2014.
The challenge is easy to follow and requires only 3 steps to “fully” participate.
Step 1: Determine your current waist-to-hip ratio (WHR) and body weight. You will need to first find out what your waist and hip measurements are. The WHR is obtained by dividing your waist into your hip. To get the most accurate measurement results use a Gulick tape measure or digital Health o meter. If you don’t have access to these devices, you can use a typical cloth tape measure. In terms of a WHR goal, women should be <0.70 and men <0.90, for example, a women with a 27 inch waist and 37 inch hips would have a ratio of 0.73
Step 2: Determine a baseline for daily steps. Increase that number by 500 steps a week. Build up to 10,000 steps. If you’re already walking over 10,000 steps/day (or 70,000+ steps over the course of a week) then maintain it or try to increase that number over the course of the month. You will need a pedometer to do this.
Step 3: Monitor your added sugar. Women need to consume <100 calories/day (25 grams/day) of added sugar while men should consume <150 calories/day (38 grams/day). This does not include natural sugars like fruit, vegetables and grains…it’s basically everything else out of a box, package, container or can! Start reading all food labels as well.
Your goals over the course of the month are to (1) accumulate a minimum of 10,000 steps each day (or 70,000+ steps/week) (2) decrease your added daily sugar and (3) lower your WHR.
Check back periodically for additional information on each of three components that you will be tracking, 10k steps, added sugar and WHR. I would also recommend downloading a free app called Nudge to help you stay focused over your 30-days.