Week One
Getting Started-Healthy Lifestyle Tips

Lose and Win is not a “diet”!! “Diets” don’t work. Yes, in the short term, you are able to lose weight. But as soon as you “go off the diet”, the weight returns because you haven’t developed healthy lifestyle habits. For permanent, healthy weight loss, you need to make healthy changes in your eating and exercise patterns that you can maintain for a lifetime.
That’s what these tips are all about.

Journaling
Journaling will help develop healthy lifestyle habits. In your journal there is an area to write down everything that you eat and drink each day along with your physical activity and any emotions you may be experiencing. These records can help you to identify problem areas, i.e. too many fried foods, skipping meals, minimal physical activity, or few fruits and vegetables and any emotions that may cause you to stray. The Food Guide Pyramid is in front of the journal. And on each day of the journal, there is a place to record the number of servings from each of the food groups that you eat each day. If you include all food groups in the amounts recommended, your eating pattern should include a balance of carbohydrates from whole grains, fruits and vegetables, protein from meat and dairy and small amounts of fat.

You can use the information collected in your journal to set personal health goals for yourself. Journaling throughout this program and beyond will help you achieve and maintain a healthy lifestyle.

Nutrition Tips

• Be mindful-eat when you are hungry! When you are hungry, eat something. This will help you stay in control.

• Do not skip meals! Eating regularly throughout the day will prevent feelings of hunger and help you control amounts eaten.

• No food is a bad food!! If you are hungry for a certain food, have a small portion, eat it slowly and savor the flavor.

• Remember to check the portion size listed! Know what a portion size is and consume this, not unlimited quantities.

• Substitute lower-fat choices for the high-fat ones.

• Bake or broil meats instead of frying.

• Pull the skin off chicken and trim fat off meats.

• Use less butter, margarine and salad dressings and/or choose lower fat products.

• Eat more fruits, vegetables and whole grains. (Fruits, vegetables, and low-fat grains are not high in fat by themselves, but watch what you put on them.)

• Even foods that are “fat free” are not calorie free.

• If you “blow a meal”, shrug it off and watch choices more closely for the next meal.

Move It!
It’s no fun…I’m too busy…I don’t have time…I’m too tired…I’m too fat…I tried it once and it didn’t work…I look awful in jogging clothes…I can’t keep up the pace…I don’t know how…I can’t afford it…

If you have found yourself making these excuses for not getting physically active, don’t feel alone!! We must realize that these excuses, combined with poor diet habits and stressful lifestyles, have resulted in us being overweight and having energy-robbed lives.

Physical activity/movement provides a stress release, helps shed extra pounds and lowers blood sugar, cholesterol and blood pressure levels. All of these left unchecked, could lead to heart disease.

Benefits of Physical Activity/ Movement

• Replacement of fat by lean muscle. Muscle, even at rest, burns more calories than fat. Think how much you’ll burn when you start to move!

• Increased energy/stamina

• Lessening of depression and nervous tension

• More positive self-image and outlook on life

• Decreased need for drugs, coffee, tea, alcohol, tobacco, sugar

Types of Physical Activity/Movement

• Cardiovascular/aerobic

• Flexibility

• Strength Training/weight lifting-free weight and circuit training

Physical Activity /Movement Tips

• Get your health care provider’s approval if you are over 40 and/or you haven’t exercised for 6 months or more!

• Make physical activity/movement fun!! Get involved in activities you enjoy.

• Don’t be in a hurry! Gradually increase your physical activity/movement.

• Make it regular! Try to be physically active for 30 minutes a day, most days of the week.

Important Things for You to Know and Do

• You may lose weight quickly during the first several weeks as you lose excess fluid. Weight loss will (and should) slow down. A healthy weight loss is 1-2 pounds per week.

• Give yourself credit for every healthy change that you make. Reward yourself with non-food items, i.e., a new piece of exercise equipment, massage, clothing, and etc.

• Use the support of your team members to obtain and achieve your healthy lifestyle goals.

• Remember, as you LOSE weight AND develop healthy habits, you begin to WIN a healthy lifestyle.

Jenny Gott, RN, BSN
School Health Coordinator
School Union 92

Lose and Win is sponsored by Healthy Hancock, a coalition of organizations working together to improve the health of residents in Hancock County.

An enthusiastic group of Lose and Win participants attended the Kick Off of the 10 week program in Deer Isle and Ellsworth. 28 teams have been formed with over 200 participants.  Their goal for the coming 9 weeks will be lose weight, increase their physical activity and develop a healthy lifestyle.