The Healthy Balance program is based on three basic ideas for success: daily habits, healthy eating, and getting active. Here are some tools and information on each of these areas to support you on your weight loss journey.
Every person has different strengths, needs, and challenges. Below are some example tools that you may find helpful when you are trying to create a new healthy habit.
Use this food log to track your healthy plates throughout the day. Fill in what you ate at each meal. Don’t forget to add your milk/yogurt/dairy alternatives, fruit servings, and water!
Use this food log to track your healthy choices throughout the day. Check off a box each time you have a food group serving. Review your log at the end of the day. If you notice that you had too many or too few servings of anything, work to have less or more of that food over time until you reach the recommended number of servings.
The behavior chain is a tool that can help you identify what triggers unwanted eating behaviors. Think of these as links in a chain, each one leading to the next. Knowing that you can break the behavior chain at any point can help you see where you have control over your habits. As you learn about your behavior chains, brainstorm strategies to help you break the links that no longer serve you. You have the power to create new habits to keep you on track for reaching your health goals!
This weight log can help you to monitor weight changes as you move through your weight loss journey.
Movement from both daily activities and planned exercise routines can help you get to a healthy weight. Use this example fitness plan and tracker to build and track your activities.
Weight and Prediabetes
Being above a healthy weight can increase your risk of developing type 2 diabetes. The Healthy Balance program aims to support participants to make healthy and sustainable lifestyle changes to both reduce their weight and their risk of developing type 2 diabetes. Talk to your doctor to find out if you are at risk of type 2 diabetes.