Healthy Weight Awareness Month: Small Steps Toward a Healthier 2026
January is Healthy Weight Awareness Month, a time that aligns with New Year’s resolutions and offers a fresh opportunity to focus on habits that support overall health and well-being. At the Forge AHEAD Center, we recognize that a healthy weight looks different for everyone and that lasting change often begins with small, sustainable steps rather than quick fixes.
This month is about balance: nourishing your body, moving in ways that feel good, managing stress, and building routines that support both physical and mental health, especially in the communities we serve across the Deep South.
Why healthy weight matters
Maintaining a healthy weight can help lower the risk of chronic conditions such as heart disease, stroke, type 2 diabetes, and certain cancers. Beyond disease prevention, healthy habits can improve energy levels, mood, sleep, and overall quality of life.
Healthy weight isn’t about perfection or numbers on a scale, it’s about supporting your body so you can feel your best, stay active, and do the things that matter most to you.
Katie Ellison, Ph.D., RDN, LDN, postdoctoral scholar working on the WISE Health Research Project shared, “Weight is just one metric and does not fully reflect overall health. Factors like cardiovascular fitness, muscle strength, mental well-being, and metabolic health matter just as much and, in some cases, even more! Research shows that behaviors like regular exercise, balanced nutrition, and not smoking reduce mortality risk across all BMI categories. Bottom line, focusing on healthy habits promotes sustainable health and well-being beyond the number on the scale.”
Focus on habits that last
Move More—In Ways You Enjoy
Aim for at least 150 minutes of moderate physical activity each week. That can be just 30 minutes a day, 5 days a week of walking, dancing, biking, or swimming. They all count.
“I’ve found that small habits really add up. I park at the back of the lot to get extra steps in, and I keep a dumbbell in my office so I can do a few lifts throughout the day. Between that and the treadmill, I’m able to stay active even on busy workdays,” shared Christopher Williams, FAC Community Advisory Board Member.
Eat Smart and Stay Nourished
Healthy eating doesn’t require strict rules. Start by focusing on fruits and vegetables, whole grains and lean proteins, drinking more water, and being mindful of portion sizes.
Don’t Forget Sleep and Reduce Stress
Getting 7–8 hours of sleep and managing stress are just as important as physical activity and nutrition. Stress can influence eating patterns, while movement can help reduce stress.
Set Realistic Goals
Focus on small, achievable goals such as cooking at home a few nights a week or taking a short daily walk.
“Weight is just one metric and does not fully reflect overall health. …Bottom line, focusing on healthy habits promotes sustainable health and well-being beyond the number on the scale.”
— Katie Ellison, Ph.D., RDN, LDN
“I’ve found that small habits really add up”
— Christopher Williams, FAC Community Advisory Board Member
Fuel your body to move more with post-exercise snacks such as:
- 1.5 cups of low-fat chocolate milk
- Peanut butter and banana sandwich on whole wheat bread
- A serving of fruit and a string cheese stick
- A turkey sandwich or wrap with a side of fruit
- Scrambled eggs with a slice of whole wheat toast
- A meal replacement shake that contains carbs and protein
Support makes a difference
Community programs, healthcare professionals, and support groups can help make healthy habits easier to maintain.
Instead of focusing only on weight, we encourage you to try goals you can control:
• Cook at home three nights a week
• Walk most days
• Add vegetables to one meal a day
• Pay attention to how your body feels
When healthy behaviors improve, weight often follows naturally. Remember, the goal is to build healthier habits to promote sustainable health and well-being. Start where you are. Use the tools around you. And remember, progress that lasts usually looks simple, not extreme.
Moving forward together
Healthy Weight Awareness Month reminds us that progress happens over time. This January, choose one small habit to focus on and celebrate your progress. At the Forge AHEAD Center, we are committed to supporting healthier futures—one step at a time.
Learn more about how to keep a healthy weight from this resource from the American Heart Association.
Written by: April Agne, MPH & Carol Agomo, Ph.D.
