Losing Weight: Creating New Lifelong Habits

— Written By Eleanor Summers and last updated by

A new year brings a time when many of us choose to focus on our health and weight. Having a realistic picture of yourself helps you to accept that maintaining a healthy weight is a life-long process. If you are overweight, losing just 10 percent of your current weight may help to lower your risk of diabetes and heart disease.

Here are a few tips to help you lose extra weight: Watch out for portion size. It’s not what you eat, but how much. Choose fewer high-fat foods—they often have more calories than the same amount of other foods. But be careful of so-called “low-fat” foods. They aren’t always lower in calories. Become more physically active. The more you move, the more calories you burn. It is sensible to lose 1-2 pounds a week. Maintaining a diet that is lower in calories along with 60 to 90 minutes or more of exercise each day is essential for weight loss.

Are you motivated to make long-term lifestyle changes that require eating appropriate portion sizes of healthy foods and being physically active? Losing weight successfully depends on your readiness to lose weight.

Who will provide you with support? Do you have family and friends to support your weight loss efforts? Consider the Eat Smart, Move More, Weigh Less weight management program developed by N. C. Cooperative Extension and the N. C. Division of Public Health.

Eat Smart, Move More, Weigh Less focuses on lifestyle habits that help you achieve a healthy weight. Losing weight is only a small part of your journey—feeling better, having more energy, and becoming more mindful are all positive changes you can expect. The program is built on strategies proven to work, including mindful eating and physical activity.

Eat Smart, Move More, Weigh Less is a 15-week program that begins on Monday, February 3rd and ends May 12. Sessions will meet weekly from 5:30 until 6:30 p.m.

Program fee is $25, payable after the first introductory class.

Eat Smart, Move More, Weigh Less provides:

  • A friendly, supportive environment.
  • Weekly classes every Monday for 15 weeks.
  • A full-color magazine with helpful tips, exercise ideas and recipes.
  • Healthy food samples and demonstrations.
  • A journal for tracking your progress.
  • An opportunity to celebrate success.

Pre-register by calling Burke County Extension at 828-439-4460. You can attend the first session free to see if Eat Smart, Move More, Weigh Less is a program for you.

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