Nourish and Exercise Your Body


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1-3-5 Method

Question: My doctor suggested that I try to lose some weight because I have prediabetes. She said that losing some weight may return my blood sugar levels to normal. I want to take some action to change my health, but I just don’t know where to begin. What should I do?

fruits and veggiesMaking lifestyle changes can be challenging, but focusing on simple steps can lead to success. Here is an example of the 1-3-5 method of goal setting, which you can personalize to fit your situation. Set a single, specific goal, write it on a piece of paper, and attach it to your refrigerator or bathroom mirror. Work on your goal one step at a time. Even better: Find a “buddy” with a similar goal and encourage each other toward better health!

1-3-5 Method

Set 1 goal at a time.

  • "I want to lose 10 pounds by ________.” (Add date about two months away for a 1- to 2-pound weekly weight loss.)

List 3 reasons why you want to achieve this goal.

  • “I want to reduce my risk of diabetes.”
  • “I want to be able to keep up with my grandkids.”
  • “I want to fit in my clothes better.”

List 5 techniques you’ll use to achieve this goal.

  • “I will have a protein-containing breakfast every day.”
  • “I will eat at least 4½ cups of fruits and vegetables per day.”
  • “I will go for daily walks with my dog.”
  • “I will keep an activity/food journal to track my progress.”
  • “I will set weekly goals for myself and reward myself with a nonfood item when I achieve them.”
Filed under: Nourish Your Muscles

This project is supported by the Rural Health & Safety Education Competitive Grant Program of the USDA National Institute of Food and Agriculture (NIFA), grant number 2013-46100-21467.

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