Scale Back Alabama
is an annual campaign conducted by the Alabama Department of Public Health. Citizens across Alabama are encouraged to lose 10 pounds in 10 weeks. Here are weight loss tips provided by Scale Back. Choosing to Start
It has been said, "Anybody can lose weight, but not everyone can keep it off.” Joining Scale Back Alabama is a great first step in losing weight, and by the end of the 10 weeks, you will have hopefully developed healthy lifestyle habits that will help you keep the weight off.
Losing weight takes more than desire. It takes making a decision to be committed to a new lifestyle and developing a plan of action. Scale Back Alabama calls for a shift in the way you think. Here’s a step-by-step guide to get started. Step 1: Make a commitment
Ask, "What do I want?” The first response may be to lose 10 pounds, to get the prize money, or to fit into old jeans. Take a deeper look. What will that weight loss do for me? What would the money mean? What is it about fitting into those old jeans that is important to me?
Be honest with yourself and decide what is really important for YOU, not someone else. When you decide what is really important, you will need to focus on that. Make a mental picture of what it looks like to you. When that eating temptation or excuse for not being physically active pops in your mind, stop it by thinking of that mental picture of what is important or go look at something that reminds you of what why you want to lose weight. For example, if fitting into clothes is your focal point, you may find it helpful to go and actually look at the closet full of clothes you can’t wear. The key is to stop and think about the rest of your life and how that one decision can affect your lifestyle commitment! Step 2: Set realistic goals
During the 10 weeks of Scale Back Alabama, tips will be posted on www.scalebackalabama.com
and Facebook pages to help you stay motivated. Take the information provided and tailor it to your personal situation and needs. For example, Scale Back Alabama will suggest drinking three glasses of skim milk every day. If you can’t or won’t drink milk, tailor the message to find ways to "sneak” skim milk in during the day, such as using it in a healthy bowl of cereal.
The Scale Back tips will be beneficial, but you should also choose ways to apply them to your everyday life. Step 3: Get support
People who have a good support system will be more successful at weight loss. This is one reason Scale Back Alabama emphasizes the importance of teams. One member will be designated as the coach or team leader; however, each of you is an equally, valuable member. As a team, make the decision to be successful! Set times to check in and monitor each others’ progress. Implement behaviors to generate team building, such as going out to eat or going on a fun outing as a team. The memories and friendships developed as a team will continue long after Scale Back Alabama ends.
A healthy and productive lifestyle is accomplished one step at a time, with each step shaping the next. Make the choice to support each other through every step of the way! Question
: Who can you turn to for support? Be sure you are willing to hear a message that you need to hear from this person and not necessarily one you want to hear. In other words, a spouse might not be the best person to choose if there is a chance you will get aggravated at the advice or feedback given. For more information: www.scalebackalabama.com .