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Monitoring
Enter your weight into Keas once this week.
Diet
Eat breakfast every day this week.
Exercise
Walk outside (or do some other exercise) for 11 minutes every day this week.
Influences
Limit yourself to 30 mins of TV per day this week. Make sure you only drink water (no snacks!) when you watch TV.
Monitoring
Enter your weight into Keas twice this week.
Diet
Eat a piece of whole fruit with every breakfast this week.
Exercise
Walk outside (or do some other exercise) for 22 minutes every day this week.
Influences
Limit yourself to 30 mins of TV per day this week. Make sure you only drink water (no snacks!) when you watch TV.
Monitoring
Enter your weight into Keas three times this week.
Diet
Drink no soda or sweet drinks this week.
Exercise
Walk outside (or do some other exercise) for 33 minutes every day this week.
Influences
Watch no TV (except for 1 movie) this week.
Monitoring
Enter your weight into Keas four times this week.
Diet
Drink no drinks with more than 12 calories this week.
Exercise
Walk outside (or do some other exercise) for 44 minutes every day this week.
Influences
Sleep 7-8 hours every day this week.
Monitoring
Text in your weight to Keas once this week.
Diet
Drink nothing that comes in a bottle, can or packaged container.
Exercise
Walk outside (or do some other exercise) for 55 minutes every day this week.
Influences
Jump on 1 foot while laughing out loud for 2 minutes every day this week.
Monitoring
Text in your weight to Keas twice this week.
Diet
Plan out your meals and snacks for every day this week.
Exercise
Walk outside (or do some other exercise) for 66 minutes every day this week.
Influences
Meditate or stretch leisurely under a tree or near running water for 20 minutes three times this week.
Monitoring
Journal one of your exercise sessions once this week.
Diet
Eat oatmeal or a 100% whole grain cereal every day this week along with one red or blue fruit and unsweetened soy milk or low-fat milk.
Exercise
Exercise for 19 minutes on 5 days this week wearing blue socks or a sweat band.
Influences
Meditate or stretch leisurely under a tree or near running water for 30 minutes three times this week.
Monitoring
Journal one of your exercise sessions twice this week.
Diet
Eat no red meat (steak, pork, ham, bacon, lamb, hotdogs, hamburgers, beef, etc.) this week.
Exercise
Exercise for 33 minutes on 5 days this week wearing blue socks or a sweat band.
Influences
Tell a close friend what your 6 month weight loss goal is.
Monitoring
Journal a full day of meals and snacks once this week.
Diet
Bring a bagged lunch with a smiley face on it to work every day instead of eating out.
Exercise
Exercise for 42 minutes on 5 days this week wearing blue socks or a sweat band.
Monitoring
Journal a full day of meals and snacks twice this week.
Diet
Eat 3 small-medium sized meals everyday this week.
Exercise
Exercise for 54 minutes on 5 days this week wearing blue socks or a sweat band.
Diet
Eat 4 small meals everyday this week.
Exercise
Exercise for 61 minutes on 5 days this week wearing blue socks or a sweat band.
Diet
Eat a raw green vegetable at every lunch this week.
Exercise
Do one exercise involving a rope and one exercise involving something heavier than a small melon on 2 days this week.
Diet
Eat a red or orange vegetable at every dinner this week.
Diet
Eat 3 meals this week with each have 3 different colored vegetables in it.
Diet
Eat 3 meals this week with each have 3 different shaped vegetables in it.
Diet
Eat brown rice or quinoa 4 times this week.
Diet
Eat no white rice, white pasta or white bread/crackers/pastries this week.
Diet
Eat one small handful of unsalted nuts every day this week (assuming you are not allergic to nuts!).
Diet
Eat a piece of fruit after dinner instead of dessert every day this week.
Diet
Have beans, peas, lentils, or tofu instead of meat four days this week.
Diet
Have beans, peas, lentils, or tofu instead of meat every day this week.