UPDATED SEPT. 11, 2014

LONG BEACH LOSERS | WEIGHT-LOSS CONTEST


 
   
 
 

4LONG BEACH LOSERS RULES

4 JACKPOT
- $33,360 (2014, so far)
- $40,492 (2013)
- $39,766 (2012)
- $42,969 (2011)
- $49,607 (2010)
- $54,060 (2009)
- $17,685 (2008)
- $14,750 (2007)

4WEIGHT LOSS e-News
Long Beach Losers events, contests, ideas that can help you lose weight.  Get messages 1 or 2 times weekly during the 12-week contest. Free.
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4
2013 TEAM NAMES

40 lbs. to Freedom

Better Bods of Bellflower Blvd.

Biggie Smalls

Bubble Butts

Buh-Bye Bellies

BURN BABY BURN

CCC Riders

Chubby Bunnies

Chubs Club

CONTROL

D2L (Determined to Lose "Weight")

DANGEROUS DROPPIN DIVAS

Deadweight Derby Divas

Dough for Dough

Drop It Like It's Hot

Drop It Like It's Hot

Drop It Like It's Hot

Dwindling Divas and Denny

Excess Baggage

FamilySwagg.com

Fat to Fit

Fatties R Us

Fatty Hit, Fatty Play

Fifty Shades of Fit

Flab Five

Four Peaks and A Valley

Get Her Done, Gardeners!

Get up, stand up!

Girls on Fire

Go Hard or Go Home!

Gorditas Bonitas

HEALTHMONGERS

Herd of Nerds.

How u like me now!

In It To Thin It

Iron Maidens

It\'s Time

It's Not Rocket Science

jackdanielsaddicts

Kadunk Kadunk

Kick Ass!

LB for LB

LB lb. Shredders

LBL Take 2

Lean Machine

Less Is More

Lets do this Big

Libra Luchadores

Livin the Mary life

LOCAL 26 N DA HOUSE

LoSe SoMe, WiN $oMe

Lucys Losers

Mission Slimpossible

Moderation is for Quitters

No Jive Five

No more Twinkies

No Name Yet

No Name Yet

No Name Yet

Now and Thin

PHAT ATTACK

Povi in a blanket

Rock It One

Rock-it 2

Running Losers

Si Se Puede

Skinny Christmas Card

Slim Pickens

Slim Shots

Strangers in a Line

Strong Beach Fit

SWAGG (Samoans with a gigantic gutt)

Synergy

Table for 5

TCB

Team BRING IT!

Team Fat Be Gone!

Team Fat Removal

Team Quema Llantas

The 49ers

The Baconettes and Sausage

The Big 5

The Buttertons

THE CALORIE KILLERS!!!

The Chub Club

The FitBits

The Flab-u-less 5

The High CholesteROLLS

The Losettes

THE MISFITS

The Ms-Fits

The Real Housewives of Long Beach

The Serendipities

The Shrinking Violets

The Skinny Minnies

The Sleek and Slim Team

The Waist Watchers

Thin It To Win It

Thin to Win

Thin to Win

thisiswhatitsliketobesober

Tom-Girlz

Tons of Fun

Tortas Unidas!

Waist Management

Weight What?!

WIP(Work In Progresss)

Wrigley Winners

Zipper Rippers




 

We are the #17 fattest city in the U.S. in 2010. Oops, we did it again.  Long Beach was also on the top-25 list of "fattest cities in the U.S. in 2009" according to Men's Fitness magazine.










JUSTIN'S MOTTO

 

MARK TWAIN once wrote: "Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did. So, throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."

MY MOTTO IS "EXPLORE. DREAM. DISCOVER."

I WANT TO
Explore, Dream and Discover as much as possible in my life here on earth, and I want my Web sites to empower, equip and incite others to do the same.

Community Action TeamI WANT TO help folks to find something new and exciting to do and experience. That's why I I formed my charitable organization and named it the "Community Action Team"— a name that I feel encompasses all the varied activities and events that I have (and will continue to) organized for the good of our community.

Yours truly,
Justin Rudd!

THE MAIN PURPOSE of the Community Action Team (CAT) is to promote social well-being among the general public. As a 501c3 nonprofit corporation governed by a board of directors, contributions to CAT are tax deductible and are used to help produce quality events within our community that benefit children, animals, and the environment.

C.A.T. IS AN UMBRELLA organization that includes
4 Halloween Kids' Costume Contest
4 July 4 Kids' Bike Parade
4 Interfaith Blessing of the Animals
4 $1,000 National Elementary School Spelling Bee
4
Nat'l Adult Spelling Bee
4 Belmont Shore Sidewalk Chalk Art
Contest
4 Haute Dogs on the Beach events
4 Haute Dog Howl'oween Parade
4 Operation Easter Basket
4 Operation Santa Paws
4 5k/10k Long Beach Turkey Trot
4 monthly 30-Minute Beach Cleanups
4
Beds, Bikes, Bears & Blankets giveaway to those in need
4
Clothing giveaways to the underserved
4 Bulldog Beauty Contest


I AM A FIRM
believer in the collective power of individuals joined in a spirit of goodwill and generous giving to bring about the success of a community.


-Justin Rudd!


4 GO GREEN (TEA)!

Catechins, the powerful antioxidants found in green tea, are known to increase metabolism. In a 12-week double-blind study published in the American Journal of Clinical Nutrition, participants who consumed 690 milligrams of catechins from green tea daily had significantly lower body-mass indexes and smaller waist measurements than those in the control group. MensHealth.com


g Diet Basics

Bad Diet Habits

Bad Kids Snacks

Best Fitting Jeans

Better Sex Diet

Body Fat

Body Fat Testing

Body Mass Index

Calories 101

Calorie-Cutting Tips

Carbohydrate Basics

Cellulite

Cholesterol

Curb Cravings

Diet Busters

Diet Myths

Diet Pills

Diet Plateaus

Doctors' Crash Diets

Easy Diet Tricks

Exercise

Fasting

Fast Food Facts Quiz

Fast Food Shockers

Fats

Fiber-Filled Foods

Find the Best Diet

Flatten Your Belly

Food for Flat Abs

Food Pyramid

Freshman 15

Gastric Bypass

Glycemic Index

Health Food Shockers

Healthy Food Quiz

Healthy Habits

Healthy Holiday Meals

Healthy Kids Snacks

Holiday Cocktails

Holiday Overeating

Lose Weight Together

Low Calorie Desserts

Low Calorie Salty Snacks

Low Calorie Snacks

Low Sodium Tips

Metabolism Basics

Metabolism Boosters

Muscle Mass

Overeating Triggers

Proper Portion Sizes

Religious Diets

Slimming Strategies

Smartest Diet Tips

Start a Diet

Sugar Quiz

Summer Cocktails

Super Bowl Snacks

Trans Fats



g Boost Your Metabolism

running shoesCheck out these easy ways from AOL to rev your metabolism and burn fat in no time:

Californians are Living Large

California has the 36th highest rate of adult obesity at 22.7 percent and the 32nd highest rate of overweight youths (ages 10-17) at 13.2 percent in the nation, according to a new report by Trust for America's Health (TFAH).

Percent of adults who are obese

-- Mississippi 30.6%

-- West Virginia 29.8%

-- Alabama 29.4%

-- Louisiana 28.2%

-- S.C. and Tenn. 27.8%

-- Calif. 22.7%

Fast Calif. facts

  • 23.2 percent of adults in California report that they do not engage in any physical activity. The national average is 22 percent.
  • California is one of 17 states that require their school lunches, breakfasts, and snacks to meet higher nutritional standards than the U.S. Department of Agriculture (USDA) requires.
  • California is one of 22 states that have set nutritional standards for foods sold in vending machines, a la carte, in school stores, or in bake sales in schools, and the state is one of 26 states that limit when and where these foods may be sold on school property beyond federal requirements.
  • California is one of 16 states that screen students' body mass index (BMI) or fitness status and confidentially provide information to parents or guardians.
 

To calculate your body mass index, go HERE.

Are you obese?

The body mass index is a ratio that takes into account height and weight. Here's how the scale runs:

Obese: Body mass greater than 30

Overweight: 25 to 29.9.

Normal weight: 18.5-24.9

Underweight: Less than 18.5

However, people with a large amount of lean muscle mass, such as athletes, can show a large body mass index without having an unhealthy level of fat.

 

 
 g  Justin's Free e-Newsletters
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Long Beach Losers awards ceremony will be in the sanctuary of Bay Shore Church, 5100 E. The Toledo (2 blocks from our Wed. weigh-in location) on Sun., Nov. 23, 6-7 p.m. with the Long Beach Bake-Off in the concert hall 7-8 p.m. the same day. Please make plans to attend.

NOT TOO LATE: you can do your first weigh-in on any Wed. during the 12 weeks. See below for times.

long beach losers click hereREGISTER NOW
click on the green button to go to the registration site. Click the "Need to register" link to get to the form. You will receive an automated confirmation email after you register. Make sure that you check your junk mail folder in case it is filed there.

• Weekly Wed. weigh-ins from 7-8:30 a.m. or 5:30-7 p.m.; WEAR SHOES ON THE SCALE except for the first and final weigh-ins.

$5 FAST PASS

gets you to the front of the line at weigh-ins. The money goes to the jackpot. So, if you arrive and there is a line, and you are in a hurry, you have the option. Simply go straight to the scale with your $5 bill.

AS SEEN ON TV'S The Biggest Loser.

BONUS #1
If you successfully pay your full $65 (cash, check, credit card payable to CAT) at your initial weigh-in on Aug. 20 (or on the alternate initial weigh-in on Sat., Aug. 23, 11 A.M. til noon, only.); or you pay $70 via Paypal below (includes $5 transaction fee) or at the on-site registration, then you will receive a 2-lb. loss bonus on your final weigh-in.

BONUS #2:
If all five original teammates successfully weigh-in at all 13 scheduled week's weigh-ins, and are paid up in full, then each of the five will receive an extra 2-lb. loss bonus on the final weigh-in. No excuses or exceptions.

MAX. 5-LB. LOSS ON FINAL WEIGH-IN:
The max. that a Loser can lose on their final weigh-in is 5 lbs. For example, if you actually lose 7 lbs on the final week, then our records will reflect a 5-lb. loss. For health reasons, we discourage a big weight loss on any week, especially the final week. This will also cut down on those who attempt to fast, to sweat, to do colonics, etc. on the final week. No shoes on the final weigh-in.

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Long Beach Losers

4 FREQUENTLY ASKED QUESTIONS

4 RULES
4 OTHER UPCOMING JUSTIN RUDD/CAT EVENTS
4 REGISTER NOW

The 12-week contest will begin Wed., Aug. 20, 2014, and we'll also accept entrants Sat., Aug. 23, 11 a.m. til noon; or each Wed. during the contest from 7-8:30 a.m. or 5:30-7 p.m. at the Belmont Athletic Club.

g Where Losers are Winners
Justin Rudd's 8th-annual "Long Beach Losers" 12-week Team Weight-Loss Challenge is Going to Take It Off


Okay, you can win some (money, that is) and you lose some (pounds, that is) if you are part of this contest. My goal is to promote healthier lifestyles, prevent illness and better manage chronic diseases in the Long Beach area with this contest that focuses on weight control and camaraderie. Do you want to be fit or fat? You've got nothing to lose, but a few pounds. So, put your money where your mouth is, and let's take it off!
-Justin Rudd!

What is the "Long Beach Losers Team Challenge?"

  1.  

    2013 LONG BEACH LOSERS STATS
    4 $40,492 jackpot
    4 600+ participants

    A 12-week weight-loss/wellness competition organized by Long Beach advocate and fitness expert Justin Rudd and sponsored by his nonprofit Community Action Team (CAT).
  2. The challenge will begin with a weigh-in on Wed., Aug. 20, 2014, 7-9 a.m. and 5-7 p.m.  There is an alternate initial weigh-in on Sat., Aug. 23 from 11 a.m. til noon. Each person should also weigh-in each Wed. during the contest period.
  3. Teams of five people compete to lose the highest percentage of weight - not necessarily the amount of weight - during the competition. (i.e. starting weight of 220 lbs. and ending weight of 200 lbs. would be a loss of 9% body weight)
  4. Cash prizes (based on number of participants) will be disbursed to the top teams and individuals at the end of the 12 weeks.


Frequently Asked Questions

QUESTION: Can I miss the very first weigh-in or another weigh-in? 
ANSWER: We understand that there are several great reasons someone might need to miss a certain weigh-ins, including unexpected reasons. We do not mind a miss or two. The rules are the same as the past four years, and state that there is a $5 additional penalty for missing a weigh-in for any reason. The contest does not waive fees for missed weigh-ins, even if known in advance. All penalty fees go straight to the jackpot.

QUESTION: I do not have a team. Can I still register for the contest?
ANSWER: Yes, you can register without having a team. Just pick "I need a team." from the Registered Team drop-down list when you register.  Other registered participants who need teams and registered team captains (who have already registered a participants) for teams who need additional team members will be able to see your contact information.  You can then talk to the other registered participants or contact a team captain to see if you can join his/her team.

QUESTION: I did not have a team when I registered, so I chose "I need a team."  I have found a team now.  How do I update my team? 
ANSWER: You will need to go to the "Join Team" page after you log in.  You can then choose the registered team and submit a request to join the team.  At that time, the team captain needs to log in and approve or deny your request.  If you request is denied, you will return to the "I need a team." list.

QUESTION: I registered as a participant online.  What do I do now?
ANSWER: You will need to log in, review your application, update it if needed, and print a copy of the application.  You need to bring the printed copy to your first weigh-in for the quickest processing.  If you do not have access to a printer or forget to bring your printed form, our volunteers can help you at your first weigh-in.

QUESTION:How do I qualify for Bonus #1 that gives a 2-pound weight loss credit?
ANSWER: If you successfully pay $65 (cash or check payable to CAT) or $70 (PayPal) at or before your **first weigh-in** before 8/23/14, you will be eligible for an extra 2-pound weight loss credit to be applied at the end, provided that your account is paid in full. Otherwise, your last paid-up weight without the bonus 2-pound weight loss credit will be used for the overall calculations.  If you pay the $70 by PayPal, please make sure that you include your registered Participant ID and your registered email to ensure that the payment is applied to the correct account once Justin has forwarded the confirmation email to a volunteer for entry.

QUESTION: Can I pay by check or PayPal?
ANSWER: All fees must be paid in exact cash.  The only exception is if you pay the $65 weigh-in fees on or before your first weigh-in. If you choose to pay via Paypal, include $5 processing fee (total of $70). Checks are payable to "CAT."

QUESTION: I can no longer continue with the contest.  Can I get a refund?  Can I transfer my payments to my teammate's account?
ANSWER: No, all fees are non-refundable and non-transferable.

QUESTION: I am a team captain for a team.  What do I need to do?
ANSWER: You need to register as a participant and choose “I am the team captain of a new team.” as your registered team.  After you register, you can log in and go to the “View Team Info” page to update your team name, approve/deny membership requests from other registered participants, and indicate whether you need additional teammates.  Your assigned Team ID appears on that page as well.  You will need to give the 4-digit Team ID to your fellow teammates before they register.  It is your responsibility to review and confirm your teammates.  If you choose to deny a membership request, please make sure that you communicate with the person you are denying and click the “Deny” button so that the person returns to the “I need a team” list.

QUESTION: I am a team captain.  Do I need to register as a participant?
ANSWER: Yes, all participants must register and have his/her own Participant ID.

QUESTION: I am a team captain who needs to change the team name that I entered earlier.
ANSWER: Please email your team ID and new team name from your registered email address to Lucy at 2013lucy@justinruddregistration.com.

QUESTION: I am a team captain, but I do not want to be one anymore.  How do I make a teammate the captain instead.
ANSWER: Please email your team ID, your new team captain’s Participant ID, your new team captain’s name, your new team captain’s registered email address from your registered email address to Lucy at 2013lucy@justinruddregistration.com.  You should also copy the new captain when you send the email.

QUESTION: I am a registered team captain and see that I am the only confirmed member on my team.  What do I need to do? 
ANSWER: You will need to log in and go to the "View Team Info" page.  If you have pending team membership requests, you will see the participant's information along with buttons to accept or deny the request.  If you accept the request, the participant becomes a confirmed member of your team and can then see information for other confirmed members of the team.  If you deny the request, the participant returns to the "I need a team." queue.  If you choose to deny a membership request, please make sure that you communicate with the person you are denying and click the “Deny” button so that the person returns to the “I need a team” list.

QUESTION: I am a registered team captain who has logged on, but I do not see requests for membership from all the expected team members.  What should I do?
ANSWER: You should check with your team members and make sure that EACH member has registered. Also, make sure that they chose the correct registered team.  If they accidentally selected the wrong registered team, they will be able to log on and change their registered team as long as they are not already confirmed members of other teams.

QUESTION: What is a QR code? Where do I get one?
ANSWER: A QR (Quick Response) code is a special type of 2D barcode that smartphones and other mobile devices can use. It is important that you register yourself as a participant since a unique QR code is assigned to each participant. It appears at the upper right-hand corner of the printed application form. It is also on the “View/Print QR Code” page.  You must bring your QR code to every weigh-in to avoid the “No QR Code” penalty.  If you have a camera-enabled device, you can take a picture of it and show it to the volunteers each week.  Alternatively, you can request a QR card to be picked up at your second weigh-in or print one yourself.  Make sure that you have included your name, Participant ID, and the QR code if you take a picture.  If time permits, we will scan the QR codes at every weigh-in.  If not, we will scan the QR codes for the participants who assess the late arrival fee.

Full list of rules are below.

Long Beach Losers jackpot- $40,492 FINAL JACKPOT FOR 2013


4 Sneaky little slim-down tricks

  • Sometimes a lot of small measures can lead to big weight differences.
  • Along with eating vegetables, experts suggest keeping portion sizes small
  • Another expert's tip? Brush your teeth.

How does it work?

  1. Long Beach LosersEach team member must weigh in each Wed. from 7-8:30 a.m. or 5:30-7 p.m. Weigh-in usually takes about 2 minutes, depending on the number of people in line. The initial weeks' weigh-ins will take longer. Weigh-ins are private. Location: Belmont Athletic Club, 4918 E 2nd St., Belmont Shore, 90803 (across from Jamba Juice). MAP and pay $5 (cash only) per week to remain in the competition. You do NOT have to weigh-in with your teammates.
  2. Bring your first and final 7 week's $5 ($40 total in cash or check payable to CAT) to the first weigh-in. We will accept cash and checks at the initial weigh-in. Check payable to CAT. Alternatively, you may pre-pay the entire $65 up front by cash or check. NEW: Or, pay $70 via credit card at the initial weigh-in.
  3. A participant can only be on one team.
  4. For every pound (or any fraction thereof) gained, as of the previous week's weigh-in, the person must pay $2 (i.e. if you gained 1.2 lbs. since the last weigh-in, you'll owe $4).
  5. If your weight stays the same from week to week, you'll owe $2/week. The purpose of the contest is to lose, not stay the same. So, be sure to lose at least a 1/2 pound each week.
  6. Cash prizes are distributed at the end of the competition to the top teams and individual losers based on percentages. (Except for 20% of all funds received that will go to the nonprofit 501c3 Community Action Team (CAT) who administers this contest, all fees collected from team members are distributed to the winning teams and individuals in the end.)

Why will it be successful?

  1. Team effort motivates participants to stay focused on losing weight through diet and exercise.
  2. Cash prizes motivate participants to remain competitive throughout the 12-week program.
  3. Team members choose their own diet and exercise program.

Who can join the contest?

  1. Long Beach LosersAny business, civic organization, church, or individual may form a five-person team.
  2. Basically, it's $65 for this contest (13 weigh-ins at $5 each). At the initial weigh-in, you must pay $40 by check or cash (includes the initial and final six weigh-ins). If you choose that route, all subsequent payments ($5/week for weeks 1-7), must be paid in cash. Or, WE HIGHLY SUGGEST you pay the entire $65 by check or cash at the initial weigh-in. Or, pay $70 via Paypal.
  3. Anyone who wants to lose weight (at least 12 lbs.) may participate - youth and adults.
  4. Please form your own 5-person team. We can help you find teammates. You must start the contest as a team of five. We can assign you to a team and can share our list of those looking for teammates, upon request.
  5. Event organizers may choose to not allow some folks to be in the contest, if they feel the person does not need to lose weight (i.e. too thin, pregnant).

What are the benefits of the Long Beach Losers program?

  1. Weight loss and regular exercise lead to better health.
  2. Team competition promotes camaraderie, encouragement, accountability and motivation among team members and others.
  3. Healthier people have less medical expenses, which may decrease health insurance premiums.
  4. Weight loss leads to more energy, increased productivity, and higher self esteem.

How do teams register?

  1. Form a team of 5 people. Any individual may join any team. Those under age 18 are welcome, too, with parental permission. (If you need help finding teammates, post a note at www.facebook.com/LongBeachLosers)
  2. Teammates DO NOT have to live in Long Beach.
  3. Choose a unique name (i.e. Defeat De-fat, Inch Busters, Big Butts R Us, Profit & Loss, Diet Divas, Shrinking Assets, Waist Warriors, Jelly Bellys, Honey Buns, Big Daddies).
  4. Participants should attend the initial weigh-in sessions (times to be announced) on Wed., Aug. 21, 2013 at the Belmont Athletic Club 2nd St. in Belmont Shore. Bring your signed registration/liability form near the top of this page (available soon). Forms also available at the event. ENCOURAGED: You can also pay the full $65 up front.
  5. In some instances, teams and individuals will be allowed to join the contest after the initial weigh-in date.
  6. We will share only your teammates' names and email addresses with all your teammates. We may also alert your teammates if you have a balance due, since that will affect the team's standings, if not paid.
  7. We will add your email address to our database, and all correspondance will be via email. Typically, we send a weekly e-newsletter with weekly team results. You can unsubscribe at any time.

What are the rules?

  1. ALWAYS CONSULT YOUR HEALTH CARE PROFESSIONAL BEFORE MAKING ANY SIGNIFICANT CHANGES TO YOUR DIETARY HABITS OR YOUR PHYSICAL ACTIVITY ROUTINES.
  2. No refunds, for any reason (including unexpected surgery, pregnancy, out-of-town work, or death in the family, additions/changes in rules).
  3. Weigh-ins are private and confidential. We will only publicly share the percentages of weight loss of the team.
  4. All participants will weigh in every Wed. at the Belmont Athletic Club. There are no alternative weigh-in locations, days or times during the contest. See Rule 20.
  5. Participants should attend the initial weigh-in.
  6. No disrobing or loading up allowed during weigh-ins. Remove heavy watches, belts, wallets, etc. before stepping on the scale.
  7. T-shirts and shorts are recommended for weigh-ins. No shoes during the first and final weigh-ins, except medical reasons. We do provide a paper towel, if you want to step on that on top of our scale. You are required to weigh in at the final weigh-in wearing basically what you wore to the initial weigh-in. We have made notations like "with shoes" or "with jeans" in our notes. (For example, if you weighed in with shoes at the initial weigh-in, you must weigh in with shoes on the final weigh-in.)
  8. No measurements will be taken.
  9. Healthy eating and exercise are encouraged.
  10. No weight-loss surgeries during the 12-week contest, or within the two weeks prior to the start of the contest.
  11. Drastic weight loss (over 5 lbs./week) is discouraged.
  12. The max. weight loss (recorded) for the final weigh-in is 5 lbs. If the scale reads more than 5 lbs. of loss, we will record only 5 lbs. for your loss. Why? That kind of weight loss per week is not healthy. This will help discourage colonics, extreme sweating, fasting, etc. on the final week's weigh-in. Any bonus lbs. will be added on top of the final weigh-in lbs.
  13. No sabotaging other teams.
  14. Everyone must weigh-in weekly (on Wednesdays only, regardless of the excuse) or a $5 fine will be added, per week, in addition to that week's $5 weigh-in. Basically, if you have to miss a weigh-in, simply bring $15 the next week ($5 for the missed week's weigh-in, $5 for the fine, $5 for current week's weigh-in).
  15. If you miss a weigh-in one week, your previous week's weight will be recorded for the missed week (i.e. zero weight loss for that week).  
  16. Weigh-ins may take place with or without other teammates.
  17. Feel free to bring a notebook of your own to record your weekly weight fluctuations.
  18. Weigh-ins after the initial weigh-in may not take place any other times, days, or locations than those listed above.
  19. Weekly, average team weight-loss percentages - not participants' weights - for some of the weeks will be posted via Facebook, www.JustinRudd.com/loser.html, and/or may appear in local media.
  20. Team results for the first week's (8/28/13) weigh-in and final six weigh-ins will not be posted publicly.
  21. OUR SCALES can accommodate up to a 550 lb. person. We use a $440 digital commercial/medical scale with a max. 440 lbs. In addition, scales inside the Belmont Athletic Club's locker room go to 550 lbs. and will also be used.
  22. See "drop out" and "how to win" rules below.
  23. We will add your email address to our distribution list and stay in touch with you about this contest via email.
  24. We can NOT adjust a woman's weight if she is in her monthly cycle.
  25. It is up to each team member to regularly check his/her email to read the weekly updates from the contest organizers.
  26. Any account conflicts regarding weight or payment should be made to Justin@JustinRudd.com only, and immediately. There is no alternative. Alerting a weigh-in volunteer is not acceptable.
  27. GUIDELINES:
    · I understand that there is a 5-pound weight loss credit cap for the final weigh-in. Any bonus lbs. will be added on top of that final weight.
    ·  I understand that the final results will be based on my last paid up weight and those of my teammates.
    ·  I understand that at least 3 original members of my team must be paid in full and still be in the contest in order for the team to be eligible for a team prize.
    · I understand that I must pick up my registration card at my first weigh-in and bring it every week. An acceptable alternative is saving my scannable QR code image on an electronic device.
    · If my QR code image is not scanned by the end of the official end time, I owe a $4 late arrival penalty.
    · I understand that once my weight has been recorded, there is no do-over. I must empty my pockets of keys, phones, and other paraphernalia before I get on the scale.
    ·  I understand and agree to pay all of the fees associated with the contest.
    ·  I have consulted my doctor or another medical professional before starting a diet and exercise regimen.
    · I only have until 9 PM on the day of the weigh-in to dispute something that happened that day, and will do so via email.
  28. BONUS #2: If all five original teammates successfully weigh-in at all 13 scheduled week's weigh-ins, and are paid up in full, then each of the five will receive an extra 2-lb. loss bonus on the final weigh-in. No excuses or exceptions.

    FEES:
    Weigh-In Fee: $5/week
    Weight Gain Penalty: $2/partial lb.
    No Weight Change Penalty: $2/week
    Missed Weigh-In Penalty: $5/week
    No Scannable Barcode Penalty: $2/week
    Replacement Registration Card: $5/card
    Returned Check Fee: $25/check
    Late Arrival Penalty: $4/week
    *Fees are non-refundable and non-transferable.

What if team members drop out?

  1. We don't encourage dropping out. You need all your original team members to remain in the contest and to lose weight in order to have a better chance at winning. BONUS: If all five original teammates successfully weigh-in at all 13 scheduled week's weigh-ins, and are paid up in full, then each of the five will receive an extra 2-lb. loss bonus on the final weigh-in. No excuses or exceptions. Bonus lbs. are added on top of the final weigh-in amounts.
  2. Team members can be replaced in some instances.
  3. Team members who have dropped out (and who have not been replaced) may re-join their team (with team approval, and as long as that teammate has not been replaced, and as long as their fines and fees are paid up).
  4. Team members may drop out, and the contestant's last paid-up weigh-in will be reflected in the team's final calculations.
  5. To drop out, you must give written notice by e-mail to Justin@JustinRudd.com.
  6. Team members may drop out, but their weight-loss percentages will be calculated into the team’s totals. Again, it's advantageous to keep teammates on your team and losing weight.
  7. It is the responsibility of the team member to pay all fines each week. All fines and weigh-in fees must be paid on/by the final weigh-in to be considered for prizing.
  8. There must be at least three original teammates still on the team through the last weigh-in to be considered for a team prize, but remember, to have a better chance at winning, you need a higher sum of weight loss which can best be achieved by five teammates.
  9. No refunds or transfers, for any reason (including medical, death, funeral, marriage, job status, pregnancy, work scheduling, etc.).

    The purpose of the fees is to encourage all participants to stay in the contest and focused on the goal of weight loss.  As agreed to on the entry form, every contestant is required to pay $5 every week of the 12-week contest, even if one drops out (for any reason).  Plus, everyone paid the initial $5 weigh-in fee.  So, that's a minimum of $65 if you make it to every weigh-in and do not gain any weight during the contest.  And, there is an additional $5 penalty for every week that a contestant misses a weigh-in, for any reason.  

    If a contestant drops out, it's basically $10 owed per weigh-in left in the contest.  For example, if you miss the final five weigh-ins you would owe $50.  No refunds.

    As noted in the rules above, you can re-join your team in the contest at any time by simply weighing-in and paying your fees up to date.

    All payments should be received by the final weigh-in. If in doubt about your account, email Justin@JustinRudd.com well in advance of the final weigh-in day.

How do you win the contest?

  1. For the grand prizes, we will present the winning team's teammates and the overall biggest individual loser with at least $1,000. Remember, the overall goal in this contest is for each participant to lose weight over the entire 12-week period. We feel that the outline/rules below for "how to win" will help to achieve that goal for all involved.
  2. Cash grand prizes will be awarded to the winning teams (divided equally by teammates who complete the contest and who are paid up), based on the sum of the individual teammates' weight-loss percentages (initial weigh-in to final weigh-in). It is therefore most beneficial to keep your teammates on your team and losing weight. We expect to offer cash to at least the top-10 placed teams for this team grand prize.
  3. Cash grand prizes will also be awarded to the biggest individual losers, based on individual weight-loss percentages (initial weigh-in to final weigh-in). We expect to offer cash to at least the top-ten placed individuals for this individual grand prize.
  4. Prize awards will be given only to the teammates on a team who are still active and paid-up in the contest as of the final weigh-in. Any winning team's teammates who are not active and paid-up in the contest on the last weigh-in date will forfeit his/her share of the prize money. Forfeited money will be donated to the nonprofit 501c3 Community Action Team. It is the responsibility of the contestant to go online and view his/her account and accounting.
  5. Cash grand prizing for teams and for individuals is expected to be approx. 10 deep (i.e. 1st, 2nd, 3rd, 4th, 5th, 6th, 7th, 8th, 9th and 10th places). The exact number of winning teams and individuals will be made known only at the awards ceremony.
  6. All team and individual winners will split the jackpot (amounts and percentages to be determined in the final weeks of the contest).
  7. All cash winners must first sign a W-2 form provided by the Community Action Team (CAT) at the awards ceremony before they receive their cash.
  8. All persons registered in the Losers contest (even those on teams) are eligible for the individual loser awards.
  9. It is possible to win one or more team prizes and an individual loser prize.
  10. Award amounts to be determined by the amount of fees collected into the jackpot over the course of the contest.
  11. These rules and guidelines may be updated and/or changed, as necessary, by Justin Rudd and the Long Beach Losers contest organizers.
 

Start Lifting Weights to...
4 boost your metabolic rate
4 maximize your fat-burning potential
4 build and/or tone your muscles
4 Justin recommends strength training at least 2x/week

Questions?
Event organizer Justin Rudd, Justin@JustinRudd.com


HOW DOES A TEAM WIN THE LOSER CONTEST?
Cash prizes will be awarded to approx. 10 teams in the Long Beach Loser contest, based on the total of the individual teammates' weight-loss percentages (initial weigh-in to final weigh-in). For the grand prize, it is therefore advantageous to keep teammates on your team throughout the contest and encourage them all to lose weight. There will also be cash prizes for the indiviuals who lose the greatest percentage of body weight. READ MORE

long beach biggest loser weight loss contest justin rudd

WHO TRAVELED FARTHEST TO WEIGH-IN IN 2008:

My team name is "Four Plus One."  I drive from Riverside to weigh in.  -Regina.

I don't know if my team lives the furthest, but we're doing a weekly commute (for the weigh-in) from El Monte which is 27 miles north of Long Beach. From MapQuest this was the estimated time and distance it showed from my house to the front of Runner's High!  Estimated Time: 35 minutes Estimated Distance: 27.03 miles  - Spencer

I'm a grandfather in my mid-70s who drives in from Corona del Mar to weigh in. I'm on the same team with my son and grand-daughter who talked me into this great idea.  I've already lost 8 pounds -- mostly from my having to wander up and down 2nd Street each weigh-in day trying to find the weigh-in point. (I keep forgetting it).  It's a wonderful program.  Thank you and and Go Team! (My kids told me the name but I keep forgetting it).  -Duke

Good Morning Justin, My wife & I leave in Los Angles. Crenshaw District.  -Isaac & Regina, "Lunch Meat"

I travel about 20 miles one way.  I live in L.A. right next to Cal State L.A.  -Claudia, "Weight Loss Divas"

My wife & I live on the border of El Segundo & Hawthorne about 20 miles away. I work down there in Long Beach.  -Doug

I weigh in the eve. I drive from work Glendale, CA and then go home to Downey. I start work before Runner’s High opens. Hey, but it is just an added motivator.  If I have to drive Glendale to Belmont Shore I better have lost weight. -Sylvia

I work in Long Beach but live in Westchester - near LAX. - Sonya

 

g Despite the proliferation of materials and education about losing weight, Americans are getting fatter than ever.

The future of trans fat

Exercise's other benefits: Good sex, good sleep

At-home and school, kids are sedentary

How eating habits have changed

Eating disorders not just in teens anymore





Justin Rudd home page contact Justin Rudd5  BACK TO TOP OF PAGE



long beach losers click hereNOTE: Our calculations are week-to-week results only, not cumulative.  Take the current week's weight and subtract the previous week's weight and divide that by the same previous week's weight to come up with each teammate's percent of weight lost.  Add up each person's percent of weight lost and divide by the number of people on the team.  Example of individual's week-to-week loss: 200 lbs. on week 1 and 150 lbs. on week 2 (150-200/200 = .25 or a 25 percent loss). The 2013 contest will not be posting week 1 or the final four week's results.

4 REGISTER NOW
4 FREQUENTLY ASKED QUESTIONS
4 RULES
4 OTHER UPCOMING JUSTIN RUDD/CAT EVENTS

Congrats 2012 Winners:


Top-10 individuals in the 12-Week Contest:
Tanya Schwenke
Peter Mamea
Chris May
Chev Butsanoy
mathew muniz
Nann Muagututi'a
Carmen Diaz
Jeannette LePont
Derek Spann
Mori Muagututi'a

Top-10 teams in the 12-Week Contest:
KIMTL
ENDURE
Gutz 2 Go
The Buttertons
Lost & Found
Fat n'Furious
No Fry Zone
Oops!...I Gained It Again.
Thin to Win
Team Si Se Puede



2013 Individual winners:
JEFF MARSH
MO SAPIGA
ERIC FAALILIU
ROSALVA ALIIFUA
LAURA SERAB
LE LING
CHRISTOPHER LENGYEL
MORI MUAGUTUTIA
MOKI POYER
ELSA TORRES

2013 Team winners:
SWAGG  ROSALVA ALIIFUA
SWAGG  TERRY ALIIFUA
SWAGG ERIC FAALILIU
SWAGG RON MATAALII
SWAGG  MO SAPIGA
CONTROL MORI MUAGUTUTIA
CONTROL MARISSA AGAALII
CONTROL TANYA SCHWENKE
CONTROL KIKI SCHWENKE
CONTROL LEGRAND MUAGUTUTIA
SYNERGY UBALDO GONZALEZ
SYNERGY CHRISTOPHER LENGYEL
SYNERGY RICK OPLAND
SYNERGY JASON LAZO
SYNERGY DEXTER PATTISON
LB FOR LB MOKI POYER
LB FOR LB REBECCA UGAITAFA
LB FOR LB TAPPS MAAE
LB FOR LB JAMES MAAE
LB FOR LB ISALEI MAAE
TEAM QUEMA LLANTAS ANTHONY ESPINOZA
TEAM QUEMA LLANTAS LILIANA ROMAN
TEAM QUEMA LLANTAS ADRIANA BRAVA
TEAM QUEMA LLANTAS JESSICA RIVERA
TEAM QUEMA LLANTAS JUDITH ESPINOZA
NO JIVE FIVE CARLA BRAVO
NO JIVE FIVE MELODY KAAUA
NO JIVE FIVE DAUNE COZART
NO JIVE FIVE PAMELA CREEL
NO JIVE FIVE DAVID ROGERS
STRONG BEACH FIT SANY LOISRANOI
STRONG BEACH FIT CHEV BUTSANOY
STRONG BEACH FIT ADOLFO PEREZ
STRONG BEACH FIT MARIA PEREZ
STRONG BEACH FIT JOSE PENA
POUND DROPPERS SHELBY HOWELL
POUND DROPPERS LAURA VALSONIS
POUND DROPPERS DENNA MULVERHILL
POUND DROPPERS MICHELA LEYTHAM
POUND DROPPERS MARGARITA LYNCH
THE 49ERS BIG H AHO
THE 49ERS NILA AIONO
THE 49ERS PERCY AHO
THE 49ERS FOFOGA CARTER
THE 49ERS CHRISTINA PESE
BURN BABY BURN MELISSA AIONO
BURN BABY BURN PAINA AIONO
BURN BABY BURN IHANA AIONO
BURN BABY BURN SEALII MUAGUTUTIA
BURN BABY BURN LEGA TIPENI




Justin Rudd home page contact Justin Rudd5  BACK TO TOP OF PAGE

Weight-loss facts and myths


weight loss man womanQ: The best rate of weight loss is no more than 1.5 pounds per week.

A: Fact. Any faster and you are not actually losing fat weight, but rather lean muscle tissue and water weight. Realistically, there is no quicker or safer way to lose fat weight! Remember, you didn't’t gain it overnight!

Q: Fasting or skipping meals regularly is a great way to cleanse the system of impurities and encourage weight loss.

A: Fiction. Your body needs a certain amount of calories and nutrients each day for normal function. Denying the body of these essential elements throws the system into survival mode, slowing the metabolism and encouraging the storage of energy in the form of fat. You have to eat in order to lose weight.

Q: Eating brown rice is a healthier alternative to white rice.

A: Fiction. Although it is slightly better, the body still considers all rice as a quick source of energy but processes it as a sugar. It becomes glucose, then fat! Rule of thumb: 1 cup of rice = 1 cup of sugar!

Q: The low-fat and no-fat products contain fewer calories.

A: Fiction. Fruits and vegetables are naturally low in fat and calories. BUT, most pre-packaged foods that boast "low-fat" or "no-fat" often are often very high in calories because of the ingredients added to increase flavor and consistency. Purchasing these products is not a license to eat them in unlimited quantities. Read labels for serving sizes and nutritional information.

Q: Reducing calories is the ultimate key to weight loss.

A: Fact! We must expend more calories than we consume in order to lose weight. There is just no getting around it! It really sounds too simple doesn't’t it? Instead of making the conscious effort to make everything we eat count nutritionally, we tend to waste a lot of calories on things that don’t promote health.

Q: Nuts are a healthful and beneficial snack.

A: Fact! Although they are higher in calories and fat, they are a good source of protein and fiber and have no cholesterol. Additionally, the fat in cashews, macadamia, hazelnuts, almonds and pecans is the good monounsaturated variety that our bodies need for certain functions. Eat in moderation!

Q: Eating certain types of foods, like acidic grapefruits or very spicy foods every day, will speed up metabolism and burn fat.

A: Fiction. No food will burn fat. Some foods contain properties that may temporarily speed up metabolism, but not enough to cause weight loss.

Q: Protein bars are a terrific high-protein meal substitute.

A: Fiction! Many protein bars on the market are just candy bars in disguise. They are a highly processed. Many contain unhealthy oils, which have been shown to increase cholesterol, and inferior proteins.

Source: Kronos Optimal Health Centre, 1-800-525-5332

print your registration form or edit your account








 
 
X ADULT SPELLING BEE
  - A traditional spelling bee, but the contestants are adults!


  X OPERATION EASTER
  Operation Easter Basket
- Springtime baskets filled with school supplies, hygiene items, art supplies, socks, underwear, toys and candy. More than 1,800 baskets are collected and distributed annually to underserved kids.

  X CHALK ART
  Belmont Shore Sidewalk Chalk Art Contest
- High schoolers, college students and adults will use chalk as their medium and 2nd Street sidewalks as their canvas.


g Lots of Ways to be Long Beach's Biggest Loser
NOTE: ALWAYS CONSULT YOUR HEALTH CARE PROFESSIONAL BEFORE MAKING ANY SIGNIFICANT CHANGES TO YOUR DIETARY HABITS OR YOUR PHYSICAL ACTIVITY ROUTINES.

1. Think about the prize jackpot.
2. Get at least 8 hours of sleep.
3. Eat one cookie, instead of 6.
4. Drive by drive-throughs.
Don't stop.
5. Order a small.
6. Brush your teeth.
7. Less salt.
8. Put down the TV remote.
9. More raw veggies.
10. Walk the block before bed.
11. Drink more water.
12. Eat only 1/2 of a dessert.
13. Park farther away from the front door and walk.
14. Take the stairs, instead of the elevator or escalator..
15. Do some pushups instead of watching TV commercials.
16. Don't super-size.
17. Drink some green tea.
18. Envision a leaner you.
19. Take before and after photos.
20. Take half your meal to-go.
21. Smaller portions of everything.
22. Write down everything you eat.
23. Tell everyone you are doing a weight-loss challenge.
24. Move, move, move everywhere.
25. Change up places to exercise so you do not get bored.
26. Take the stairs, instead of the elevator
27. Walk to the corner grocery
28. Walk the dog, instead of having the kids do it!
29. Walk during the lunch hour = half hour to eat, the half you can walk.
30. If you feel hungry, drink water first.
31. Kick the sugar habit!
32. Remind yourself that "eating is instant gratification, losing is forever!"
33. Remember, to gain took time ... to lose takes time too!
34. Share your dinner with a friend!
35. Shop with Calories in Mind!
36. Use a Smaller Plate or Bowl!
37. Trick yourself into gum!
38. Brush your teeth early in the evening.
39. Don't eat after 8 PM.
40. Eat and Chew Slowly!
41. Don't Watch TV While Eating.
42. Remove one target food from your diet.
43. Don't go to the grocery store hungry.
44. Eat a little something before you go out to eat.
45. Find some low-calorie recipes.
46. Try a new outdoor recreation activity.
47. Buy that new bathing suit 2 sizes smaller for motivation.
48. Eat Breakfast!
49. Implement positive self-talk and affirmations.
50. Reach your target heart rate
51. Instead of foot long sandwiches, order a 6-inch wheat bread with mustard.
52. Lower red meat intake
53. Avoid saturated fats
54. Breathe slowly and deeply.
55. Relax.
56. Meditate.
57. Keep a sense of humor.
58. Get a pedometer and use it.
59. Even while seated, exercise.
60. Double-up the stairs.
61. Do all of the tips with a spouse or friend.
62. Ban midnight munchies.
63. Try a new, healthy recipe.
64. No buffets.
65. Use portion control: a 3-oz. meat should be the size of a deck of cards.
66. 1 cup of rice, pasta or potatoes should be the size of a  tennis ball
67. Walk around the block
when you get stressed.
68. Drink less alcohol.
69. Eat more whole grains.
70. Stop emotional eating.
71. Think like a lean person.
72. Eat a rainbow of colors and whole grains.
73. Kick up the calcium.
74. Never go more than 4-5 hours without eating.
75. Stop smoking!
76. Encourage exercise with your kids.
77. Make healthy eating a family affair.
78. EAT LESS, MOVE MORE!
79. Eat fresh, non-processed food.
80. Tell a friend: they can help keep you in check.
81. Turn the TV OFF (commercials make you hungry/crave).
82. Get out of your normal surroundings/routine.
83. Get out of your normal surroundings/routine.
84. Get a book about your local trails - then check them out!
85. WRITE/state YOUR GOAL - post it on the refrigerator/mirrors - everywhere!
86. A moment on the lips, a lifetime on the hips!
87. Just ate but still feel hungry? Go for a walk!  GO!
88. Water, WATER, more WATER!
89. Cut out/back on soda - even diet soda.
90. Drink tea instead of coffee.
91.Have protein snacks handy.
92. One pound of brustle sprouts is still ONE POUND!
93. Grill enough chicken/fish for several days! (no excuses!)
94. An apple a day adds fiber to your diet. (not apple pie)
95. Keep a food diary. Everything in your mouth counts!
96. Join a 'loser' near you.
97. Have a winning attitude.
98. See yourself at your ideal weight.
99. Join your local walking/hiking club.
100. Believe.
101.Try a papaya
102. Try passion fruit
103. Try a guava
104. Try a mamey sapote
106. Try a pepino
107. Try a Kiwi
108. Try a Lychee
109. Eat smarter.
110. Have a yogurt.
111. Eat some antioxidants.
112. Try some soy.
113. Eat tofu.
114. Have healthy snacks on hand.
115. Try a lowfat summer salad.
116. Watch FitTV.
117. Watch Discovery Health channel.
118. Shop organic.
119. Get plenty of vitamin C.
120. Eat whole wheat.
121. Pack kids lunches with healthy snacks.
122. Go to a farmers' market.
123. Grow your own herbs
start a garden.
124. Reduce soda intake.
125. Stretch before exercising.
126. Cool down after a workout
127. Take up hiking.
128. Pull weeds.
129. Keep summer grilling healthy.
130. Listen to music while working out that keeps you going.
131. Schedule new workout classes a week ahead of time.
132. Make an exercise agreement with your partner/friend.
133. Enroll in a self-defense class.
134. Invest in a trainer.
135. Have your body-fat level measured in the beginning and see how much of a change at your goal.
136. Try rock climbing.
137. Try whitewater kayaking.
138. Try surfing.
139. Boost your adrenaline.
140. Sign up for a 5K, 10K, marathon or half marathon.
141. Pamper yourself.
142. Get some new running shoes.
143. Get a new haircut.
144. Have olive oil.
145. Take up ballroom dancing
146. Get a physical from the doctor
147. Know you will look irresistible to your partner when you reach your goal.
148. Know that change is a good thing.
149. Ride a bike.
150. Learn how to skate.
151. Jump rope.
152. try something new at a health food store.
153. Get outside.
154. Fly a kite.
155. Wash your dog yourself.
156. Wash your car yourself.
157. Read about fitness.
158. Workout different muscles.
159. Set the treadmill to incline
160. Try a new workout machine
161. Cook with basil
162. Reward yourself when you reach your goal
163. Think about your teammates
164. Post a picture of what you want to look like on the fridge.
165. Put in your bleaching tray after you eat dinner, so you're not tempted to snack before bed.
166. Pay your children to discourage you from eating.  Maybe $1 for each lb. you lose.
167. Avoid trans fats.
168. Don't fast.
169. Don't skip a meal. In fact, eat about 6 smaller meals throughout the day.
170. Avoid frozen meals, since they are typically high in sodium.
171. Don't eat really yellow bananas, since they contain a lot of sugar.
172. Buy smaller bananas or eat only half of a banana.
173. Avoid energy bars as meal replacements.
174. Take daily multivitamin.
175. Tell everyone you know that you are trying to lose weight and ask them to be your cheerleaders and accountability partners.
176. Practice mindful eating. 
177. Support creative visualization -- visualize the new, slim you. 
178. Think positively.
179. Lift some weights.
180. Understand that weight-loss plateaus are natural and do occur
181. Increase the duration and intensity of your workout.
182. Eat at least 1,200 calories a day.
183. Do not deprive your body of food. Starvation slows your metabolism and makes it tougher to shed weight.
184. Shake up you food choices.
185. Avoid soy sauce, or choose low-sodium soy.
186. Eat California rolls. They are high in protein and low in fat.
187. Don't reward yourself with food.
188. Shrink the size of your snacks.
189. Train for an event to stay in shape (i.e. the upcoming Grunion Run/
Walk 5K/10K or the Long Beach Turkey Trot.
190. Ease yourself in to exercise.
191. Push-mow the lawn.
192. Drink eight glasses of water a day.
193. Avoid flavored bottled waters that often contain extra sodium, calories and artificial sweeteners.
194. Understand that some medications, like the antidepressant Paxil, can cause weight gain.
195. Try to buy pre-portioned groceries.
196. Keep a journal or online blog of your successes and struggles with weight loss.
197. Understand that eating slowly lets your body develop satiety (the feeling of fullness) that signals you to eat less.
198. Spend time with friends, so you won't allow eating to accompany your boredom and loneliness.
199. Adding hills to your workout ups the calorie burn like crazy.
200. Recruit a walking buddy.
201. Exercise an hour a day.
202. Switch off among three different cardio activities a week.
203. It's okay to have a cheat meal (in moderation) each week. Mine will be pizza.
204. Put small servings of a snack, like chips, in a bowl in stead of mindlessly eating from the bag.
205. Don't approach your diet with a beginning and an end. Make lifestyle changes.
206. Cut back to 7 calories per pound of your current body weight. (If you are under 150 lbs., use 150 as your starting weight).
207. Don't eat chicken skin.
208. Each meal should contain carbs and protein.
209. Think of sweat as fat dripping off your body.
210. Clean out your pantry and toss out junk food.
211. Concentrate on becoming super-healthy, instead of super-thin.
212. Strength training is your secret weapon. Try Justin Rudd's Beach Body Sculpt Classes.
213. Don't wait to celebrate until after your last pound is gone. Celebrate daily during the process!
214. Repeat this mantra: "I CAN DO IT!" throughout the day.
215. Share a dessert, instead of eating it all by yourself.
216. Avoid appetizers and a bunch of bread at restaurants. Drink a glass of water while your food is being prepared.
217. Get a makeover now. Don't wait til you've lost all the weight.
218. Request that the chef saute your foods without butter. A cooking spray is better.
219. Use a smaller dinner plate.
220. Use smaller spoons when eating desserts.
221. Your plate should contain 25 percent whole grains, 25 percent lean protein, and 50 percent fruit and vegetables.
222. Put decadent foods out of sight in your fridge and freezer. Healthy foods should be in plain sight.
223. Drink eight to ten 8-oz. glasses of water per day.
224. Replace full-fat milk, yogurt, and cheese with lower-fat versions.
225. Add flavor to a big pitcher of water by floating mint, orange, lemon and/or cucumber slices. Keep that pitcher on your top shelf in the refrigerator.
226. Try to replace butter with healthier (unsaturated fat) olive oil.
227. Keep a measuring cup handy for snacks and cereals, so you can measure a sensible portion.
228. Choose whole-grain options.
229. Don't eat sugary cereals.
230. Cure or quit eating after 6 p.m.
231. Portion and label your pre-cooked meals so the are easy to grab.
232. Jump rope for 10 minutes and burn 100 calories.
233. Go for a 20-minute walk and burn 102 calories.
234. Skip the crust on your pie slice and save 100 calories.
235. Eat open-faced sandwiches (1 slice of bread) and save 100 calories.
236. Recruit a diet coach.
237. Realize that not everyone loses weight each week. Keep plugging away and you will lose weight the next week.
238. Even though you may be tired, you are not too tired. Exercise will energize you.
239. Make an exhaustive list of why you want to lose weight.
240. Set your weight loss goals in 5-lb. increments. Once you hit the first goal, move to the next.
241. List the positive things about your weight loss and play those thoughts over and over in your head.
242. Write down everything you eat and analyze the list.
243. Have a little competition with a friend to see who exercises the most minutes in a week.
244. Instead of saying, "I'm going to work out." say, "I'm going to burn fat."
245. Join a group like Weight Watchers or Lindora.
246. Use www.dwlz.com to look up restaurant nutrition info to choose what you'll order before you leave home.
247. Fill up on fiber-rich foods like oatmeal or an apple to boost your stamina before a workout.
248. After a workout, go for fiber and add protein to help build healthy muscles.
249. Remember that dieting without exercise can't get rid of fat. A dieter who exercises often has smaller fat cells and a lower risk of heart disease.
250. Exercise (especially strength training) helps you maintain or increase your muscle mass and metabolism, allowing you to burn more fat.
251. Try these free online Web sites: sparkpeople.com, googlemodules.com, and diettelevision.com.
252. Join the YMCA or a gym and take advantage of its facilities and programs.
253. Make a meal for your pet and watch them eat!
254. Read this entire Web site for many more benefits of nutrition, exercise and healthy eating!
255. Don't just think about healthy eating, Do healthy eating!
256. Got an urge to snack, brush your teeth instead!
257. Watch the Food Channel and live vicariously through them!
258. Don't shop when you are hungry.
259. Watch " The Biggest Loser" or " Fat March" on T.V. When they lose big it's motivating.
260. Buy an outfit 2 sizes to small.
261. Appreciate sweat.
262. Crank the treadmill to at least 5.
263. Eat seasonal fruits and veggies.
264. After dinner, walk and then come back to clean up.
265. Go to the playground with your kids.
266. Take advantage of the cooler weather outside in the fall.
267. Remember, when you love yourself you'll attract more love in your life.
268. Get massages.
269. Try ballroom dancing.
270. Try zumba.
271. Try kickboxing.
272. Try salsa dancing.
273. Try yoga.
274. Try Tai chi.
275. Try pole dancing.
276. Try water aerobics.
277. Excercise to music.
278. Know that the Long Beach Loser challenge is quickly approaching its ending, so work hard.
279. Get a bootylicious butt and do squats.
280. Eliminate food in your cabinet that my wean you off your program.
281. Keep your fridge stocked with fresh fruits and veggies.
282. Be good to yourself
283. Thinking good thoughts will keep you healthy.
284. Eat more fish.
285. Create your own easy and healthy cook book and share it with your
friends. Make it fun!
286. Embrace the new you you are becoming!
287. Squeeze lemon over watermelon and salads.
288. ??? SEND A SUGGESTION FOR THIS LIST to Justin@JustinRudd.com










 





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