Choose to Eat Less, Lose More

Healthy Weight

Are you ready to get your family’s weight under control? Georgia’s obesity rate is nearly twice the national average. Right here in Douglas County, cardiovascular disease is one of the leading causes of death. Two of the biggest health problems resulting from being overweight are Type 2 Diabetes and Coronary Heart Disease.

Recognize the Warning Signs

Someone you love may be at risk for Type 2 Diabetes. If you or a family member develops these symptoms, call your healthcare provider:
  • Excessive thirst
  • Frequent urination
  • Unexplained weight loss
  • Always feeling tired
  • Always hungry
  • Wounds that will not heal
  • Vaginal infections
CCD Photo of a doctor performing a checkup on a womanDiabetes is also a strong risk factor for heart disease, along with high blood pressure, smoking and being overweight. Symptoms may include chest pain or discomfort, shortness of breath or a heavy feeling on your chest. Sometimes you can have Coronary Heart Disease and not have any symptoms at all.

What Can You Do?

There are simple things you can do to help prevent these health risks from threatening your family. Learn how to prepare good tasting meals with mostly fruits, vegetables and whole grains as your base. Other weight control solutions include curbing calories, decreasing servings, increasing your physical activity and making other small but significant lifestyle changes. Take it one step at a time. You can do it!

  • Control calories – See how many calories are in the foods you eat, and keep track of your eating habits with the USDA’s SuperTracker!

  • Decrease servings Choose My Plate Build a healthy plate with five food groups that make up the building blocks for a healthy diet: fruits, vegetables, grains, proteins and dairy.

  • Increase physical activity – See how many calories you can burn through exercise with the Academy of Nutrition & Dietetics’ Complete Food and Nutrition Guide.

Calories Burned Per Hour

Physical Activity 120 lbs 170 lbs
Basketball (10 mph) 330 460
Bicycling (10 mph) 220 310
Bowling 165 230
Hiking 330 460
Horseback riding 220 310
Jogging 385 540
Mowing lawn 300 425
Running (10 mph) 880 1,230
Swimming 330 460
Walking briskly 220 310
Weight training 165 230

Get Started Today

Change Behavior to Keep a Healthy Weight

  • Plan a day’s meal in advance and stick to it.
  • Eat several small meals a day to keep metabolism working at a higher speed.
  • Use small plates so portions seem bigger.
  • Eat slowly. Take at least 20 minutes to eat putting your fork down between mouthfuls.
  • Never eat standing or lying down in bed.
  • When you eat, just eat. Don’t read or watch TV while your eating. As a matter of fact, you’re better off eating in a designated location, where the focus is on the meal consumed - like the dinner table.
  • Dish up servings in the kitchen so extra food is not on the table.

Calculate your Body Mass Index.

A BMI greater than 18.5 and less than 25 is considered healthy.

Healthy Eating on a Budget

  • Farmers marketsA couple shopping for healthy fruits and vegetables have made a comeback all across our state, offering fresh local produce. Click here to see a listing of community farmers markets in Douglas County.

  • Learn how to eat healthy on a budget with these smart shopping tips and meal plans from the USDA.
  • Click here to access Atlanta Community Food Bank’s Local Impact Map. This map links you to local sites addressing food insecurity (e.g., food pantries, community kitchens and summer meals).


Plan – Before you head to the grocery store, plan you meals for the week. Include meals that stretch expensive items into more portions, like stews, casseroles or stir-fries. Make a grocery list and stick to it! Then check for sales and coupons in the paper and online.

Purchase – Buy groceries when you are not hungry or rushed. Stick to your grocery list and buy store brands if cheaper. Choose fresh fruits and vegetables in season.

Prepare – Pre-cook meals that can be prepared in advance when you have time. Double or triple recipes and freeze meal-sized portions of soups and casseroles. Incorporate leftovers into a subsequent meal. Be creative with fruits and vegetables.

Act Now to Fight Obesity

  • Coronary heart diseaseWoman exercising with her dog
  • Type 2 diabetes
  • Cancers (endometrial, breast, and colon)
  • Stroke
  • Osteoarthritis
  • Hypertension (high blood pressure)
  • Dyslipidemia (high total cholesterol or high levels of triglycerides)
  • Liver and gallbladder disease
  • Sleep apnea and respiratory problems
  • Gynecological problems (abnormal menses, infertility)

Learn More