Maintain, Don't Gain Weight Maintenance Virtual Challenge
The Maintain, Don’t Gain Weight Maintenance Virtual Challenge begins Monday, November 21st, 2022 and runs through January 9, 2023.
Join the challenge NOW!
The holidays can be a festive and joyous time of year; however, it is also one of the most stressful times.
Help yourself and others stay more focused on weight maintenance and healthy eating this holiday season with the Maintain, Don’t Gain Weight Maintenance Challenge!
How to take the challenge:
- Weigh-in at the beginning and end of the program
- Log your physical activity, weight, and healthy eating on personal tracking sheets
- Healthy eating, physical activity, and stress management tips are available to participants
Earn your Certificate of Achievement when you complete the challenge!
Size does count
Food and serving size | Equals the size of a … | Number of calories per serving | Number of grams of fat per serving |
3 oz of meat | Deck of cards | 225 | 15 |
1 oz of cheese | Domino | 100 | 8 |
½ cup of pasta | Tennis ball | 80 | 1 |
½ cup of grapes | Light bulb | 60 | 0 |
1 cup of green salad | Baseball | 25 | 0 |
2 pancakes (no butter, no syrup) | (2) 16oz cottage cheese lids | 120 | 4 |
½ cup of rice | Cupcake wrapper | 120 | 0 |
4 oz hamburger patty | Lid of a quart mayo jar | 150 | 24 |
2 tablespoons of peanut butter | Table tennis ball | 100 | 15 |
Glass of 2% milk | 1 cup measuring cup | 120 | 5 |
Additional Resources
ACSM a-road-map-to-muscle-recovery
ACSM high-intensity-interval-training
Weight Loss and Nutrition Myths
Tips to increase exercise intensity
Healthy Recipe Modification Handout