THE BIGGEST LOSER BOOKLET

THE BIGGEST
LOSER

CHALLENGE

Notes

Participant Information

STAFF NAME
STAFF ID
SERVICES
AGE
GENDER

GOALS TO ACHIEVE

Notes

Table of Content

Overview of the Programs................................................................. 1
The Biggest Loser Challenge.............................................................. 2
Personal Trainer and Facilitator......................................................... 3
Program Journey............................................................................... 4
Programs and Activities Includes....................................................... 5
Body Mass Index (BMI)..................................................................... 6
Goals................................................................................................. 7
Body Mass Index (BMI) Progress....................................................... 8
Daily Step Tracker............................................................................. 9
Food and Exercise Diary.................................................................... 11

THE BIGGEST LOSER CHALLENGE

Page 1 Week 5

Overview of the Programs SAT SUN

Understanding how weight impacts your health is important. It is also FRI
important to know that treating obesity is not something you need to
face alone. Weight and weight-loss are complex issues. However, weight- THU
loss as small as 5% has been shown to have health benefits.
This challenge will help you to learn about how to lose weight.

Significant Reasons to Lose Weight?

 You will feel more energetic.
 Your workouts are easier and more fun.
 You will have a reduced risk of lifestyle disease.
 Your mood will improve.

WED

TUE

MON

BREAKFAST
SNACKS
LUNCH
SNACKS
DINNER
SNACKS
PHYSICAL
ACTIVITY
FLUIDS

Week 4 Page 2

SAT SUN The Biggest Loser
Challenge
FRI
Significant Reasons to Lose Weight?
THU
 Three month weight loss competition with every two weeks
WED weigh-ins monitoring.

TUE  Also known as The Biggest Loser Challenge starts 10th March
2021 and the final weigh-ins on 08th June 2021.
MON
 Open registration to all staff KPJ Selangor Specialist Hospital
BREAKFAST who has abnormal Body Mass Index (BMI).
SNACKS
LUNCH  The program is designed to give participants motivation,
SNACKS inspiration and challenge to improve your health.
DINNER
SNACKS “Give yourselft a goal everyday, and just get
PHYSICAL better” – Very Smart Thinker
ACTIVITY
FLUIDS The Goals of Challenge

Our main goals of challenge are here:
 To help participants manage their weight.
 To become more confident.
 To improve exercise routine.
 To improve nutritional habits.
 To make lifestyle changes and have fun.

Page 3 Week 3

Personal Trainer & SAT SUN
Facilitator
FRI
Ms Koh Nyat Syen
THU
Participants will engage in group and individual workouts and
participate in daily food and activities logs all under the direct WED
supervision and guidance of Ms Koh Nyat Syen, Dietitian KPJ Selangor
Specialist Hospital. TUE

Facilitator - Quality Team and Sport Club MON

BREAKFAST
SNACKS
LUNCH
SNACKS
DINNER
SNACKS
PHYSICAL
ACTIVITY
FLUIDS

Week 2 Page 4

SAT SUN Program Journey

FRI Registration

THU BMI
Waist circumference
WED
Pre-Test Q&A
TUE
Package kits
MON
Coaching Tips
BREAKFAST
SNACKS Weeks Activities
LUNCH
SNACKS Measuring, Post-Test and
DINNER Completion Program
SNACKS
PHYSICAL Annoucement Winner
ACTIVITY
FLUIDS

Page 5 Week 1

Programs and Activities SAT SUN
Includes

Booklet Information FRI

 Booklet Information THU
 Food and Exercise Diary
 Whatsapp Group Channel with

Facilitator
 Install Application Step Tracker

Fitness Workframe WED

 Video workout TUE
 Fitness Workframe
 Healthy Menu
 Meals Reminder
 Workout Reminder
 Daily Target Step Tracker

Healthy Menu MON

 Coaching Tips and Q&A Session BREAKFAST
 5 Minutes Exercise SNACKS
 30 Minutes Discussion LUNCH
 2 Weeks – BMI & Waist SNACKS
DINNER
Circumference SNACKS

PHYSICAL
ACTIVITY

FLUIDS

MAY Page 6

FOOD AND Body Mass Index (BMI)
EXERCISE
BMI Calculation Weight (kg)
DIARY BMI =
(MAY)
Height (m) x Height (m)

Example 85 kg
BMI =

1.68 m x 1.68 m

85 kg
BMI =

2.8224 m2

BMI = 30 kg /m2

Page 7 Week 4

Goals WEIGHT SAT SUN
< 90 cm Men
NO GOALS <80 cm Women FRI
1. Adjusted Ideal Body Weight
THU
2. Waist Circumference

Smart Goal:

WED

TUE

Objectives: MON

BREAKFAST
SNACKS
LUNCH
SNACKS
DINNER
SNACKS
PHYSICAL
ACTIVITY
FLUIDS

Week 34 PWWaeegeeekk811

SAT SUN Body Mass Index (BMI)
Progress

DATE HEIGHT WEIGHT WAIST BMI

(m) (kg) (cm) (kg/m2)

FRI

THU

WED

TUE

MON

BREAKFAST
SNACKS
LUNCH
SNACKS
DINNER
SNACKS
PHYSICAL
ACTIVITY
FLUIDS

PPaaggee 99 WWeeeekk22

Daily Step Tracker SAT SUN

MARCH, DAILY TARGET 10,000 STEP FRI

1234567 THU
8 9 10 11 12 13 14
15 16 17 18 19 20 21 WED
22 23 24 25 26 27 28
29 30 TUE

APRIL, DAILY TARGET 10,000 STEP MON
1234567
8 9 10 11 12 13 14 BREAKFAST
15 16 17 18 19 20 21 SNACKS
22 23 24 25 26 27 28 LUNCH
29 30 SNACKS
DINNER
SNACKS
PHYSICAL
ACTIVITY
FLUIDS

Week 1 Page 10

SAT SUN Daily Step Tracker

FRI MAY, DAILY TARGET 10,000 STEP
1234567
THU 8 9 10 11 12 13 14
15 16 17 18 19 20 21
WED 22 23 24 25 26 27 28
29 30
TUE
Best Step Tracker Apps
MON
Gstep Apps
BREAKFAST Download through Google Play / Apple Store
SNACKS
LUNCH Pedometer Apps
SNACKS Download through Google Play / Apple Store
DINNER
SNACKS Redlio Fit Apps
PHYSICAL Download through Google Play / Apple Store
ACTIVITY
FLUIDS

MARCH APRIL

FOOD AND FOOD AND
EXERCISE EXERCISE

DIARY DIARY
(MARCH) (APRIL)

MON TUE WED THU FRI SAT SUN Week 4

BREAKFAST
SNACKS
LUNCH
SNACKS
DINNER
SNACKS
PHYSICAL
ACTIVITY
FLUIDS

MON TUE WED THU FRI SAT SUN

BREAKFAST Week 1
SNACKS
LUNCH
SNACKS
DINNER
SNACKS
PHYSICAL
ACTIVITY
FLUIDS

MON TUE WED THU FRI SAT SUN Week 2

BREAKFAST Week 1
SNACKS
LUNCH
SNACKS
DINNER
SNACKS
PHYSICAL
ACTIVITY
FLUIDS

MON TUE WED THU FRI SAT SUN

BREAKFAST Week 3
SNACKS
LUNCH
SNACKS
DINNER
SNACKS
PHYSICAL
ACTIVITY
FLUIDS