Lighten Up Georgia - Weekly Tip 16

 

WWW.LIGHTENUPGEORGIA.ORG

 

"Fighting Obesity - One Step At A Time"

 

Georgia Sports Foundation * P.O. Box 2043 * Kennesaw, GA 30156

(770) 528-3580 * (770) 528-3590 Fax * jseagra6@kennesaw.edu 

 

Release: May  16, 2005

 

Donation Drive '07 

Proceeds go to support the Georgia Sports Foundation and its affiliates.  You can make a difference!

 

Focus on preparing yourself for the long run. Instead of focusing on that “magic” number of pounds you would like to lose, or the “total” number of miles you want to reach, shift your thinking to making sure you get out and get active at least 5 times per week. Concentrate on putting 10,000 steps a day on your pedometer...the latest thinking is we all need to take 10,000 steps a day (about 5 miles) to maintain a semblance of basic physical fitness. In other words, be process oriented, not outcome oriented. If you take care of the process, the outcome will be favorable.

10 Ways to Make Health Resolutions a Reality

By Eric M. Bost

 Under Secretary for Food, Nutrition, and Consumer Services, USDA Frequently, our resolutions for the New Year focus on improving our health, exercising and losing weight. All too often, despite our good intentions, many of us find ourselves slipping into our old habits of unhealthy eating and inactivity early in the year. Nearly six in 10 Americans resolve to lose weight, exercise more, or make some other health related changes in their lives. Yet, only 10 percent of Americans strictly stick to their resolutions, while another 24 percent do so occasionally. This means that 66 percent of us don't keep our resolutions at all. You may already know that there is an epidemic of obesity in the United States. Over 60 percent of adults and 16 percent of our children are either overweight or obese. Eating right and being physically active are vital to promoting health and reducing the risk for death or disability due to chronic diseases such as heart disease, certain cancers, diabetes, stroke and osteoporosis. Adopting a healthier lifestyle involves healthy eating and physical activity in a series of small attainable steps. It may not be the easiest thing to do, but when it comes to obesity and overweight, we all must work together to improve our lives and the lives of our children. These 10 simple steps are designed to help you achieve your goals. Try them out, and then pass this information along to a family member or friend who may also be in the midst of a battle with New Year's diet and exercise resolutions.

1.

Don't try to do everything at once! Set one or two specific, realistic nutrition and physical activity goals and you will be more likely to stick to them.

2.

Focus on changing behavior in small steps. Drink water or low fat milk instead of high calorie beverages with your meals. Eat a salad as a first course with your dinner. Start your day with breakfast. Walk extra 2,000 steps per day. When dessert is a must, make it fruit.

3.

Write your goals down and post them in a visible place, like the refrigerator door.

4.

Log your progress. Keep a journal or chart to track your progress toward your goal.

5.

Reward yourself with a favorite activity when you reach your goals. Watch a ball game or take a bubble bath when you've stuck to your exercise goals for a week.

6.

Enlist supporters. Share your goals with friends and family and ask them to check in with you to see how you're doing.

7.

Recruit a friend or family member to participate in your physical activity and nutrition resolutions with you. Commit to exercising together! Walk or ride bikes with the whole family. When eating out, share an entrée or dessert with a friend.

8.

Look for opportunities to increase activity in your day. Take the stairs rather than the elevator. Choose the far away parking space rather than the one closest to the door.

9.

Control your environment. What triggers your behavior? Don't have high calorie snack foods in the house if you are trying to lose weight; keep fruits and vegetables handy to snack on instead. Put your walking shoes out to remind yourself to exercise.

10.

DON'T GIVE UP! Accept that you will probably slip up once in awhile. Forgive yourself and get back on course by renewing your resolutions throughout the year.

 

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WWW.LIGHTENUPGEORGIA.ORG

 

 

 

Remember:

 

May 20, 2005: Remember to turn in your teams weekly activity report.

July 8-17, 2005: Georgia Games Championships

August 6, 2005: Run For Life (Road Race)

September 12, 2005: Bandy & Bailey Golf Jam 

 

WWW.GEORGIAGAMES.ORG  

       

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P.O. Box 2043 * Kennesaw, GA 30156-9100 * (770) 528-3580 * (770) 528-3590 Fax

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