new year resolution

#AskUConnExtension – How do I lose weight?

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Our UConn Expanded Food and Education Program (EFNEP) educators are often answer questions from participants about weight loss. Heather Pease, one of our EFNEP educators, offers the following guidelines:

How do I lose weight?

fried chicken next to peppers and an apple
Fried chicken next to an apple and peppers on a white background. The photo was taken to illustrate healthy food versus unhealthy food.
Photo: UConn

The beginning of a new year turns our focus towards renewal and change. Many people will make a “new year’s resolution” such as losing weight.

Losing weight requires changing habits and behavior. Instead of losing –let’s put the focus on ADDING physical activity for stronger bodies and eating more nutrient dense foods that builds healthy bodies!

“Smart goals” or specific, measurable, attainable, realistic and timely intentions can help you make a plan for success. If you want to lose weight in the new decade- ask yourself:

Specifically: How?

  • Track what you eat for a week – where can you make some changes?
  • Eat less calories and move more-
    • Add more:
    • Fruits and Vegetables are low in calories, and high in nutrients
    • Add more: moving!
  • Try a free food tracking app to figure out the quality and quantity of food you are eating.
    • It can also tell you how many calories are you eating? How many calories are you burning?

Measure: How will you measure your changes?

  • Use measuring cups and timers to help you identify how much you are eating and moving
  • Log your movement with your phone
  • Try a free app like google fit or apple health to help measure movement.

Attainable: What steps will take to lose weight

Try using your phone to schedule 3 minute movements every hour at work- That’s 24 minutes of movement- try walking in place or go for a walk

Realistic: It takes time and intention to make change

  • Try to do add on to something you already do that is a good habit- when you eat dinner use a smaller plate
  • Try to set a small goal of exercising for 10 minutes; set a reminder schedule it at the same time every day and it will soon catch on

Timely: Most goals have a deadline- when do you hope to achieve your goal- remember weight loss is about sustainability and health

  • With weight loss the TIME piece can be how much time it takes to lose weight (usually 1 -2 pounds a month and maintain your new habits.
  • Use time to help you ease into new habits, walk 20 minutes after work every day in my house instead of eating. It is important to look at present habits and make small intentional changes J
  • Focus on adding minutes and activities to increase your physical activity, stamina and strength

Article by Heather Pease

New Year Resolution: Take the 40-Gallon Challenge

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What are you going to do differently in 2018? How about conserving water with UConn Extension.

dripping tapUConn Extension is inviting all Connecticut residents to join the 40 Gallon Challenge and take on new practices to increase water conservation. The 40 Gallon Challenge is a national call for residents and businesses to reduce water use on average by 40 gallons per person, per day. The challenge began in 2011 as a campaign funded by the Southern Region Water Program and coordinated by the Georgia Center for Urban Agriculture and the Southern Region Drinking Water and Rural-Urban Interface Education Program Team.

As a participant in the challenge, one commits to taking on additional indoor and outdoor water savings activities. The top three most pledged commitments are: reducing irrigation station runtimes by 2 minutes, using a broom instead of a hose to clean driveways and sidewalks, and fixing a leaky toilet. There are many other commitments to choose from and each has a daily gallon savings equivalency. Some of the most impactful actions include: installing a “smart irrigation controller” that adjusts for temperature and precipitation (40 gallons daily savings), replacing an old, non-efficient showerhead with low flow showerhead (20 gallons daily savings), and fixing a leaky toilet and faucet (45 gallons daily savings). Participants are encouraged to commit to actions adding up to 40 gallons or more of daily savings.40 gallon challenge logo

This year, UConn Extension is on a mission to spread the word about the challenge and increase Connecticut’s participation. To date, the number of pledges in Connecticut is 25, compared to around 2,000 in Georgia and 4,000 in Texas, states where this program is rooted. We want to increase that number many times over, and demonstrate our commitment to preserving this critical and limited natural resource.

Participation is open to residents of all states and counties. Farmers, gardeners, business owners, homeowners, school children, and all others interested are encouraged to participate and begin the conversation in their communities about why water conservation matters.

To sign up, visit http://www.40gallonchallenge.org/ and fill out a pledge card. To learn more about what UConn Extension is doing about water quality and quantity issues in our state and region, visit http://water.extension.uconn.edu.