Step Up & Scale Down With New 12-Week Program

          As the time draws closer to setting those New Year’s resolutions (or maybe a better term, ‘goals for the year’) you may want to consider our online Step Up & Scale Down, A Healthy You 2018; which is a12-week weight management program to help with your efforts.

Facilitated by our Healthy Texas office the online course starts January 8^th, 2018. The program is based on the USDA Dietary Guidelines and covers a wide range of topics that address barriers most people face when trying to lose weight: proper goal setting, reading nutrition labels, meal planning, motivation, socializing and more. Lessons are self paced and feature new interactive lessons each week. The online course also includes discussion boards and group support.

Step Up Scale Down, A Healthy You 2018 will teach you how to eat healthy and incorporate physical activity into your daily life to help you lose weight and live a healthier lifestyle. Cost for the 12-week program is $40.  To register, visit the website at stepupscaledown.org. You may also contact the Wise County Extension office at (940)627-3341 for further details.

Weight Loss Diets - Which One is the Best for You?

Was your New Year’s resolution to find a diet plan that will work for you?  As you consider diet plans, be careful not to choose a fad diet.  Most people go on and off fad diets numerous times in their lives and fall into the yo-yo syndrome of dropping weight followed by gaining weight.  The consequence of yo-yo dieting is that you lower your metabolism and end up at a heavier weight than when you started.  Fad diets don’t really teach you anything about behavior or lifestyle change that can lead to lasting weight loss.

Losing weight is a simple formula: Calories in minus calories out equals weight loss, weight gain, or maintenance.  Diet pills, detox plans, or supplements cannot change that formula.  In order to lose weight, you have to eat fewer calories and be more active. Just how do you know if an eating plan is healthy and sustainable?  Experts say a sound weight loss diet plan should:

• Include physical activity
• Allow a variety of foods from all the food groups
• Promote slow and steady weight loss
• Include portion control
• Allow snacks between meals
• Not rely heavily on supplements or special foods
• Include small portions of your favorite foods and beverages
• Recommend drinking plenty of water
• Be a plan that you can stick with for a lifetime

Once you know how to determine whether a weight loss eating plan is healthy, you'll need to narrow your choice down to one that suits your own lifestyle.  Evaluate the plan to be sure it matches the way you like to eat and exercise.  Is this an eating or physical activity plan that you think you can stay on for several months to achieve your weight loss goal?  Look for plans that promote foods that are fiber-rich, like soups, and have adequate protein, fruits, and vegetables.  These foods fill you up and reduce food cravings to help you stick to your eating plan without feeling deprived.

Some people prefer a diet plan that calls for specific foods and portion sizes to help them stay on track. Others like the flexibility of making their own food choices. As long as the diet plan includes a variety of healthy food ─ fruits, vegetables, beans, whole grains, low-fat dairy, and lean protein ─ either type can work. 

And finally, make sure the eating plan allows you enough food and calories: women should not generally go below 1,200 calories/day, and men should not go below 1,500 calories/day. 

It’s not to late to join us for Step Up & Scale Down which is our weight management program that meets on Tuesdays at noon. For additional information on the Step Up & Scale Down program or other information concerning weight loss diets, contact the Texas A&M AgriLife Extension Service, Wise County office at 940/627-3341.

Save the Date for Step Up & Scale Down

           This is the time of year when everyone seems to be saying to themselves “as soon as I get through the holidays, I am going to start eating better and exercising.”  I encourage you to go ahead and commit to that New Year’s resolution of a healthy lifestyle, by contacting the Wise County Texas A&M AgriLife Extension Service. Just after the New Year, we are launching our 3^nd Annual Step Up & Scale Down, a 12-week weight management program to help Wise County residents in their efforts

             The series will kick off Tuesday, January 6 at the Decatur City Hall meeting room.  Classes will be held from noon to 1:00 pm for twelve consecutive Tuesdays.  “Step Up &Scale Down is a great program to do with a friend or family member.  It is always easier to reach your goals when you have additional support.

            The program will consist of weekly lessons to help participants move toward a healthier weight and will include a weekly weight check-in, weekly challenge to “stay the course,” Dinner Tonight! healthy recipes and tips, exercise resources, and a weight-loss planner.  

            The Step Up & Scale Down program is based on the USDA 2010 Guidelines, which is intended to help Americans choose a healthful eating plan.  Step Up & Scale Down is a researched based program that has proven success in weight management and building healthy lifestyle habits.

            Cost for the 12-week program is $25 which includes all course materials.    Pre-registration is available until January 5 by contacting the Extension office at 940/627-3341 or ttdavis@ag.tamu.edu.  Educational programs of Texas A&M AgriLife Extension Service are open to all people without regard to race, color, sex, disability, religion, age or national origin.  The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners Courts of Texas Cooperating. 

Step up to Scale down starts Jan. 7th

Step up to Scale Down kicks off with a BANG

With the New Year comes Resolutions and here at the office we are trying to help the residents of Wise County fulfill one of those, to be healthier!! Yesterday, January 8th was the first step to making that happen, it was the first day of the 12 week program called Step Up to Scale Down. We have a total of 53 people in attendance to journey with us on becoming healthier. Look for weekly updates as we trek our way through the 12 weeks and to  healthier people.

Step up to Scale Down

As the time draws closer to setting those New Year’s resolutions (or maybe a better term, ‘goals for the year’) remember that Texas A&M AgriLife Extension Service-Wise County is launching Step Up & Scale Down, a new 12-week weight management program to help with your efforts.

The series will kick off Tuesday, January 8 at the Extension office located at 206 S. State Street in Decatur.  Classes will be held from 12-1 pm for twelve consecutive Tuesdays.  “Step Up & Scale Down is a great program to do with a friend or family member. 

            The program will consist of weekly lessons to help participants move toward a healthier weight. The twelve sessions include: Scale Down by Setting Goals, Step Up to a Healthy Plate, Scale Down by Label Reading, Step Up to Breakfast and Menu Planning, Scale Down with Moves to Lose, Step Up Your Hydration, Scale Down by Finding your Motivational Mojo, Step Up to Healthy Snacking, Scale Down with a Colorful Plate, Step Up to Successful Socializing, Scale Down by Knowing Your Numbers, and Step Up and Celebrate. 

            The Step Up & Scale Down program is based on the USDA 2010 Guidelines, which is intended to help Americans choose a healthful eating plan. 

            Cost for the 12-week program is $25 which includes all course materials.    Pre-registration is available by contacting the Wise County Extension Office at 940-627-3341.