Week | Activity | Content |
1 | Introduction and anthropometry | Presentation of participants and program coordinators, goal-setting, rules for the group work, introduction to pedometers, short walk |
2 | Food and drink | Diet and smart goals, introduction of 3-day food diary, 15-minute walk |
3 | Foods and health labeling | Feedback on food diary and healthy dietary changes, understanding food packaging labels, 30 minutes of physical exercise |
4 | Physical activity and implementation | Importance of physical activity to health and wellbeing, sedentary behavior, action planning for physical activity, 30 minute of physical exercise |
5 | Energy in drinks | Alcohol, other drinks and weight gain, 30 minutes of physical exercise |
6 | Half way anthropometry | Performance feedback, body weight and composition measurement, meeting club players and trainers, 30 minutes of physical exercise |
7 | Sports psychology | Feedback on weight loss achieved in the group, sports psychology (motivation, confidence, mindset, and behavior), 30 minutes of physical exercise |
8 | Health benefits and implementation | Health benefits associated with weight loss, role of social support, 30 minutes of physical exercise |
9 | Healthy choices | Make favorite food healthier, make eating out meals healthier, 30 minutes of physical exercise |
10 | Sports psychology | Sports psychology (emotions, behavior, relapse, triggers, locus of control, identity), homework, 3-day food diary, 30 minutes of physical exercise |
11 | Recapitulation and future perspectives | Feedback on food diary, future strategies and goal-setting, 30 minutes of physical exercise |
12 | Closure and anthropometry | Performance feedback, questionnaires, body weight and composition measurement, relapse prevention, ongoing social support, information and planning for continuation (e-mail-prompts every 6 weeks, reunion after 3 months), 30 minutes of physical exercise |