Eat Smart, Move More, Weigh Less

Eat Smart, Move More, Weigh Less is a 15-week adult weight management program that uses strategies based on evidence for weight loss and/or weight maintenance. The Eat Smart Move More Weigh Less classes focus on the 12 evidence-based eating and physical activity behaviors for weight management. The program does not provide a prescriptive diet plan, it teaches small lifetime changes. The program teaches mindfulness as a strategy to become more aware of eating and physical activity.

Curriculum

Eat Smart, Move More, Weigh Less includes methods for planning and tracking healthy eating and physical activity behaviors. In 2007, Eat Smart, Move More, Weigh Less curriculum was developed by a writing team from North Carolina State University and the North Carolina Division of Public Health. A complete listing of authors and their respective affiliations can be found on the program website. The 15-lesson curriculum was peer-reviewed by state and local nutrition and physical activity professionals, representatives from the medical community, and a CDC project officer.

Description

The program was developed and written by a diverse group of professionals from public health, research, education, and medicine. These authors have expertise in physical activity, nutrition, and weight loss. The lessons focus on 12 evidence-based healthy eating and physical activity behaviors for weight management. Published data were used to identify key weight loss and weight maintenance strategies. These include eating fewer calories; eating more fruits and vegetables; eating more whole grains; eating breakfast regularly; controlling/decreasing portion sizes; eating more meals at home; drinking fewer calorie-containing beverages; keeping a food/physical activity record; increasing physical activity; and watching less television.

Collaborators

Eat Smart, Move More, Weigh Less is conducted in collaboration with NC Cooperative Extension, NC State University, and the Physical Activity and Nutrition Branch, NC Division of Public Health. Other collaborating organizations include East Carolina University Brody School of Medicine and the State Health Plan in North Carolina for Teachers and State Employees.

Research

Research has been conducted on participant outcomes for Eat Smart, Move More, Weigh Less. Participants who completed the statewide program (n=1,162) (offered by Cooperative Extension Agents and Health Promotion Coordinators) between January 2008 and May 2009 had an average weight loss of 8.4 pounds (range, 0.1- 44 lb), and most (87%) program participants reported at least some weight loss. The means for body mass index, weight, waist circumference, confidence in the ability to be physically active, and confidence in the ability to eat healthfully improved significantly after participation.

Approximately 92% of participants reported an increase in confidence in their ability to eat healthily. Increased confidence in the ability to be physical activity was reported by 82% of participants. Over 90% of participants reported being more mindful of what and how much they ate and over 70% of participants reported improvements in calorie consumption, fruit and vegetable intake, and fast food intake.