LESSON 1
Don’t Weight! Make a Change
Welcome to the Health Advocate Don’t Weight! Make a Change online program! Losing weight is difficult. Whether you’re trying for the tenth time or the first, the goal of this program is to create lasting lifestyle changes to not only lose the weight, but also improve your success in keeping it off. We will provide you with the tools and information you’ll need to reach your weight loss goals and maintain your goal weight.
You've completed 2 days toward your quit goal!
Program Overview
Weight loss is not about quick fixes, but rather making lifestyle changes. Every change you make to lose the weight will need to be maintained in order to keep the weight off. Finding healthy and sustainable changes that fit within YOUR lifestyle will help increase your chances of success.
Don’t Weight! Make a Change is 12 weeks long.
During the course of the program, you will:
- Read about topics related to healthy eating and exercise
- Track your food and exercise each week
- Complete your weight loss plan
- Learn how to change the habits that keep you from reaching your weight loss goals
- Address common barriers and find strategies to overcome them
Benefits of Weight Loss
If you are overweight, losing weight may:
- Improve your physical health
- Reduce your risk of chronic disease
- Increase your energy levels
- Improve mobility
- Increase your self-confidence
- Boost your mood and sense of well-being
Setting Your Weight Loss Goal
Prior to beginning your weight loss journey, we strongly recommend that you speak to your doctor. If you have not already done so, you should ask what his/her weight loss recommendations are, as well as for clearance to begin exercising.
Tracking Your Progress
We strongly suggest tracking your weight, exercise and food intake throughout the course of the program. This can help monitor your progress and motivate you, as well as help you learn about the behaviors you may need to change to lose the weight.
- Use the Health Trackers to enter your weight and time exercised
- If you have a fitness device or use an app, sync it to this Wellness website for easy tracking
- Complete the food journal provided at the end of each chapter to help you monitor your eating habits
Weight Loss Tip
Choose a set day(s) and time to weigh yourself, and stick with it throughout the course of the program. Make sure you log your weight in the trackers to track your progress!
A Note on Weighing Yourself
With weight loss being the ultimate goal it is important to make sure that you are weighing yourself — but please be mindful of how often you weigh yourself.
- If you choose to weigh yourself daily, keep in mind that progress is not always evident as your weight fluctuates frequently
- If you find that weighing yourself often is discouraging, it might be a good strategy to try weekly weigh-ins instead