01/23/2019
Congratulations on taking the first step in taking back your health
by joining Scale Back Alabama (SBA)! As you and your partner
gear up to shed those extra pounds, remember that setting small,
attainable goals will have a big impact on your health! Losing 10
pounds over 9 weeks may seem daunting, but you CAN do it! Set
yourself up for success by keeping these tips in mind:
• KEEP IT SIMPLE Simple adjustments to your daily routine are
much more manageable than trying to change your routine
completely. You’ll be more likely to continue the changes
if they aren’t too different from what you normally do. Try
drinking water instead of soda, including a vegetable with
two of your meals each day, walking to lunch or on your work
breaks, or eating smaller portions. Adding one or two simple
goals at a time will add up to big lifestyle changes!
• STAY MOTIVATED Work with your support system to keep
your eye on the prize – a healthier, happier, YOU! Support
from your partner, family, and friends will help to keep you
encouraged and working towards your goals. Logging your
progress in the SBA phone app (available for iPhone or
Android) can also help keep you motivated and on track to
reaching your goals! The App can also calculate how many
calories you should consume per day to reach your weight
loss goals, and not sabotage your weight loss efforts.
• BE ACTIVE Aim for 30 minutes of physical activity most days
of the week (generally, you have to burn 500 extra calories per
day to lose one pound per week)! Anything that gets your heart
rate up counts as physical activity and you don’t have to do all
30 minutes at once. Try taking the stairs instead of the elevator,
walking to lunch, walking during your breaks, parking farther
away than usual, or riding your bike to work to squeeze in your
physical activity each day – no gym membership required!
• BE REALISTIC Remember to be realistic with your
expectations of yourself and the process. Habits will not
change (and weight loss will not happen) overnight. If you hit
a plateau, switch things up a bit and keep going.
• SET A TIMELINE Setting an amount of time to achieve your goal
keeps you focused on taking one step at a time. You’ll need to
lose a little over 1 pound per week to meet your SBA goal.
Visit scalebackalabama.com and download our free app
for more tips and support. Be sure to connect with us on
Facebook, Instagram, Twitter and Pinterest to see how others
are getting started and for program updates. Let’s go!
LINKS:
How To Start A Healthy Lifestyle
https://www.livestrong.com/article/353920-how-to-start-ahealthy-lifestyle/
Healthy Weight Loss Goal Tips
http://dailyburn.com/life/health/healthy-weight-loss-goals/
Reach Your Goals
https://www.choosemyplate.gov/myplate-mywins-tips-reachyour-nutrition-goals
Scale Back Alabama Mobile App
https://scalebackalabama.com/app/
Understanding Calories
https://www.healthline.com/nutrition/counting-calories-101
Recipe: Raspberry-Mango Breakfast Parfaits
https://recipes.heart.org/Recipes/1272/Raspberry-MangoBreakfast-Parfaits
INCLUSION TIP:
In addition to the above tips, remember that physical activity
is for everyBODY! As you are planning out how to tackle your
Scale Back Alabama goals, remember that consistency and
a manageable routine is key. Engage in activity according
to your abilities and most importantly avoid inactivity. A
well-rounded program should include activity that will not
only help you reach your SBA goals, but aid in maintaining
or improving functional independence. The NCHPAD website
(www.nchpad.org) has a wealth of information to help
you find ways to incorporate physical activity and healthy
living goals. Start in the Exercise and Fitness category,
with programs such as 14 Weeks to a Healthier You! or
Champion’s Rx, and read Get the Facts on physical activity.
You can also explore the NCHPAD YouTube channel to see the
possibilities and generate exercise ideas that work for you.
Get your family on board with living a healthy lifestyle by brainstorming together, having each person write
down a few positive goals. Read everyone’s ideas and vote on the top one or two goals that you want to focus
on together. Work together to create a family plan and talk about how each family member can contribute. Be sure to set specific, measurable goals
and decide on a non-food reward that the whole family can enjoy when the goals are reached. Maybe a trip to the movies or an overnight trip to the
beach? Get creative! Family goals should focus on promoting healthier lifestyle choices, like eating more fruits and vegetables, decreasing television
time, taking a walk after meals, drinking water instead of sodas, rather than weight loss goals (kids shouldn’t be encouraged to lose weight!).
Would You Like Some More Nutritional Information Or Help Please Check Out My Website At www.fitnesswithholly.com Or Message Me On Here And I Would Be Thrilled To Help. Here Is Too A Happier And Healthier New Year !
