Eat Smart, Move More, Weigh Less!

Eat Smart, Move More, Weigh Less is a weight management program developed by nutrition experts at NC Cooperative Extension and NC Division of Public Health. Weekly 45 – 60 minute sessions will be offered beginning Monday, January 30 at 5:15 until April 30 at the Agricultural Conference Center, 252 Poplar Grove Rd. in Boone. Cost for the entire series is $45, payable before the class begins at NC Cooperative Extension, 971 West King St., Boone, 264-3061. This program taught by a registered dietitian and two senior ASU nutrition interns.

Here are the topics that will be covered:

1. Make Your Commitment

2. Re-Think Your Drink

3. Eat Fewer Calories

4. Move More

5. Check the Facts

6. Enjoy More Fruit and Vegetables

7. Right-Size Your Portions

8. Plan, Shop, Fix and Eat

9. Eat Out Less

10. Move Strong

11. Start Smart

12. Tame the Tube

13. Pack Smart Lunches

14. Keep Your Commitment

It’s healthier to stay the same weight than lose weight and re-gain it, or “yo-yo” diet. Before making any commitment, it’s important to make sure that you are ready. Take this weight loss readiness quiz to save time, money or both.

1.      Are you motivated to make long-term lifestyle changes that require eating appropriate portion sizes of healthy foods and being physically active?

Be honest.  Knowing you need to make changes in your life and feeling up to the challenge are two different things.

2.      Are you free from distractions in your life that may prevent you from committing to a healthy lifestyle program?

You may set yourself up for failure if you're distracted by other major events in your life, such as a new job, family illness or financial worries.

3.      Are you realistic about your weight loss goal?

Start small; work on losing 2 to 8 pounds a month or if you have been gaining weight - work on maintaining weight. Losing weight at a relatively slow pace has proved safe, healthy and effective over the long term.

4.      Do you have family and friends to support your weight loss efforts?

It certainly helps to have someone in your life who will support you as you begin to eat smart and move more.

5.      Do you believe that you can change your eating habits?

Sounds easy to do in theory, but in practice, it can be difficult. Believing you can do it is the first step.

6.      Are you willing to become more physically active?

Increasing your level of physical activity is essential to losing weight and keeping it off.

7.      Will you take the time to keep records of your food intake and physical activity?

Keeping records increases your chance of success. Although this takes time at first, the effort required decreases as you adopt healthier habits.

8.       Do you view a healthy weight program as a positive experience?

Lose weight because you want to and not because you think it’s expected. You’ll quickly appreciate the benefits.

9.      Have you resolved any eating disorders or other emotional issues that make it difficult for you to achieve a healthy weight?

If you have a tendency to binge, purge, starve or overexert when you exercise, or if you're depressed or anxious, you may need the help of a professional.

10.  Do you believe that a healthy weight is a lifelong commitment?

There’s no going back to your old behaviors.

If you answered yes to all of these questions, you’re ready to make the lifestyle changes necessary for permanent weight loss. If you answered no to one or more questions, you may not be ready. Explore what’s holding you back and face those obstacles.