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Living Well in Yalobusha County

Are You Setting Realistic Goals For Weight Loss

Now’s a good time to check in on those resolutions and other goals. Are you making progress?

Sometimes people stall on the road to reaching their goals because the way the goals are framed makes it hard to achieve them. Here’s a handy guide to setting realistic goals…

Unrealistic Goals

First let’s address a few things that might be tripping you up! Beware of asking too much of yourself right away.

This can be unsustainable, and in some cases, extremely unhealthy. Check out a few examples of unrealistic goals below, and make sure that these aren’t on your list…

• Weight loss of 10 pounds or more per month.

• Exercising every day.

• No restaurant dining.

• No snacking.

• No desserts.

• A strict, “go-hungry” diet.

• Skipping breakfast or lunch every day.

• Buying specialty foods that promise effortless weight loss.

Realistic Goals

Now let’s talk about what your goals should look like. Realistic goals can be challenging, but should be achievable. Look for ways to improve your lifestyle, diet, and activities, and remember to start slowly. Take a look at a few examples of realistic goals below…

• Try a weight loss of 1-2 pounds per month.

•Aim to exercise for an average of 5-6 days per week.

• Learn to make healthful and informed choices at restaurants.

• Try new-to-you healthful foods.

• Find satisfying snacks that are low in calories.

• Share an occasional dessert with other people, but keep it from becoming an everyday occurrence.

• Follow MyPlate’s advice and enjoy your food, but eat less of it.

• Practice portion control.

• Eat healthful, lean breakfasts and lunches that are high in fiber.

• Enjoy plenty of fruits and veggies, cooked whole grains, and lean protein foods.

Sample Goals

If you’ve decided to rework your current health goals, the following examples might come in handy…

• Aim for a weight loss of 1-2 pounds per month.

• Make a conscious effort to buy and eat more fruits and vegetables.

• Plan your grocery shopping ahead of time to avoid random purchases.

• Manage the food you keep on hand and go out for occasional treats rather than keeping them around    the house.

• Make better and smaller choices when you eat at restaurants. Try soup and salad as your entree, or an    appetizer and a salad.

• When possible, bring a bag lunch from home. Packing your own lunch makes it easier to control the    calories and contents.

• Keep high-calorie snack foods out of the house. They are less tempting that way!

  Article Source: Communicating Food for Health.

MSU Extension Service


Healthy You exercise classes are free and meet every Monday, Wednesday, and Friday from 9 until 9:45 a.m.  Make sure that you wear cool, comfortable clothes, good walking shoes and bring some water to drink.  The healthcare professional will be here on Wednesday, July 12th to test blood pressure and glucose.

The Crochet MHV Club will meet on Thursday, July 6, at 10 a.m at the Multi-Purpose Building. Please bring a crochet hook and yarn.  The public is invited to attend.  

The Create MHV Club will meet on Tuesday, July 11, at 9 a.m. at the Extension Office.  The group will be making a chalkboard and flower pot.  All supplies will be provided for a cost of $4. Please call the Extension office 675-2730 to register by noon on July 7.  The public is invited to attend.

There will be a tomato canning workshop on Thursday, July 13, from 5 to 8 p.m. Participants will learn to process tomatoes using the boiling water method.  Participants will be able to take home their finished product. The cost of the workshop is $5 and should be paid to be considered registered for the class. Space is limited so register early.

The MSU Extension Office will be closed Monday, July 3 and Tuesday, July 4, in observance of Independence Day.  We will reopen on Wednesday, July 5 at 8 a.m.  We hope everyone has a safe and fun Fourth of July.

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