What you need to know
Losing just 5 to 10% of your body weight can significantly reduce the medical risks associated with excess body fat. Join this intensive lifestyle change program for help achieving this initial weight loss.
How the Plan Works
This is an intensive 12-week plan that includes individualized goal setting, weekly weigh ins, peer support, and medical supervision. Jump start your weight loss success by focusing on your current health and how to incorporate healthy habits to improve your health.
Before beginning this plan, check your BMI. You must have an initial body mass index (BMI) of >30 kg/m2 OR a body mass index of >27 kg/m2 with a weight-related health condition in order to participate. If you don’t qualify for this Health Action Plan, you may want to participate in the Lose Weight Health Action Plan.
Employee spouses are not eligible to participate in this Health Action Plan. But, those enrolled in Sandia medical coverage can complete certain activities for up to $100 each year. Go to Join a Health Action Plan to learn more.
Your Checklist
Your first step is to attend an initial appointment with a Health Management Clinic provider to:
- Receive an order to obtain baseline labs (bloodwork) and schedule a visit with a Health Management Clinic medical provider.
- Set your 5-10% weight loss goal.
- Schedule an initial fitness consult to collect baseline biometrics, assess baseline fitness, identify appropriate physical activities, and develop a plan for achieving 150 minutes of exercise per week.
- Schedule follow-up appointments at six and 12 weeks to review progress and problem solve.
- Attend at least 9 of the 11 scheduled group education/support sessions in-person or via Skype:
- Intensive Weight Management 1: Program Introduction
- Intensive Weight Management 2: Let’s Get Moving
- Intensive Weight Management 3: Understanding Food and Energy Balance
- Intensive Weight Management 4: Mindful Habits
- Intensive Weight Management 5: Dining Out on a Diet
- Intensive Weight Management 6: Overcoming Barriers
- Intensive Weight Management 7: Grocery Shopping for Weight Loss Success
- Intensive Weight Management 8: Taming Your Stress to Manage Your Weight
- Intensive Weight Management 9: Optimizing Sleep to Manage Your Weight
- Intensive Weight Management 10: Let’s Keep Moving
- Intensive Weight Management 11: Relapse Prevention and Program Wrap Up
- Monitor your daily food intake with MyFitnessPal (how to connect MyFitnessPal) and turn in food and exercise logs every week during the entire 12-week program.
- Weigh in weekly
After you’ve finished the 11-week class series, attend a follow-up appointment with your Health Management Clinic provider to discuss your progress toward your goal and your ongoing treatment plan.
Resources and Supporting Activities
- Fitness classes – Our staff of certified exercise professionals offer a variety of onsite group fitness classes. To participate, you must complete the PAR-Q form.
- Fitness facilities – Fitness facilities are open to the entire workforce and offer a variety of cardio and resistance training equipment, perfect for morning, lunchtime, or after-work exercise sessions. To use the facilities, you must complete the PAR-Q form, and in New Mexico, you must also schedule a gym orientation. Call 505-844-2437 to schedule your orientation.
- Energy Hubs – Our Energy Hub locations are spaces for mindfulness, meditation, stretching, and movement that can help you recharge, restore, and renew your mind and body for increased productivity, health, and safety.
- Monthly Mile – Walking breaks take place the first Tuesday of every month in New Mexico.
- Whil – Guided stress reduction and mindfulness activities
- Virgin Pulse – Track your activity and healthy habits
- MyFitnessPal – Track your food
- Foodsmart – Recipes (login under Sandia Health Plan with your Virgin Pulse account)
Earn Virgin Pulse points
- Receive 500 Virgin Pulse points for viewing videos
- Receive 1,000 Virgin Pulse points for attending an appointment or live class
Contact Employee Health Services
Preventive Health Services (New Mexico)
505-284-4700, Option 1 (phone lines open at 7 a.m.)
MO307 (behind Buildings 831 and 832)
7:30 a.m. to 4:30 p.m. MT, Monday through Friday
Preventive Health Services (California)
925-294-3500
Building 925 and MO32/Life Design Center
7:30 a.m. to 4 p.m. PT, Monday through Friday
Quick Tip
Each week you will receive an email with tips and bonus activities related to this Health Action Plan. Get the most out of your program by reviewing your tips and trying out the suggested activities.