Putting Knowledge into Action.

The Hunger/Fullness scale won’t come easy at first…but, eventually it will be a very useful tool in your weight management efforts.  Over the next week, think about where you fall on the hunger and fullness scale.  Select your hunger/fullness level on the sliding scale provided for you.
Remember, make your meals healthy and try to stay between the  range of 3 to 7… the goal is never to be too hungry and never to be too full.
Now let’s put all the information together for a quick review before you start putting it into practice! 
Here are some tips.  It might be useful to write them on paper and place them in plain sight, like on the refrigerator door.
 
Strive to have meals that match-up with the MOVE! Healthy Plate pattern, these are healthy and the portion control will help with weight management.


Look at your logged food and consider which less-healthy foods you are willing to change.

Be aware of fat, alcohol, sugar, and salt in your diet.  Reducing these is a healthy approach and will help you manage your weight.


All foods can fit, even your favorite foods.  It is important to remember to budget your calories, limit portions of high-calorie foods, and savor your favorite foods.

Don’t forget to use your pedometer every day!  Keep moving and log those physical activity steps. 

    1. If you were successful at increasing your daily steps, think about adding even more per day.  For example, if you started at 4000 steps per day, work your way up to 6000 steps per day over the next week, and then 8000 steps in the next 2 weeks! 
    2. If increasing your goals hasn’t happened yet, that’s ok!  Stick with the current goal and try to pay more attention to little things you can do to get extra steps!  Adding in a 10-minute walk will contribute significantly.
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