Step Up Scale Down



Step Up Scale Down, a 12-week online weight loss and wellness program, promoting healthy weight loss and lifestyle habits based on USDA guidelines and research.


Carissa Wilhelm
Extension Program Specialist

Step Up Scale Down is a 12-week online weight loss and wellness program. It promotes healthy weight loss and lifestyle habits based on USDA guidelines and scientific research to promote health and reduce your risk for chronic disease.

Each week focuses on a different topic related to nutrition, healthy eating, exercise, and more to support you in your weight loss journey.

Topics covered in this program include:

  • Setting realistic and healthy goals
  • How to calculate calorie needs for weight loss to reach a healthy weight
  • Why fad diets are not recommended
  • Portion sizes for adults
  • How to read nutrition labels and identify food claims
  • Meal planning for weight loss and weight management
  • Motivation to workout and exercise
  • Signs and symptoms of dehydration
  • Healthy snacks for weight loss
  • Fruits and vegetables to consume for a healthy diet
  • How to eat healthy while socializing at work, restaurants and parties
  • What are normal blood pressure and cholesterol levels
  • Rewards for weight loss milestones and success

Step Up Scale Down can be implemented based on community needs and audience preference. Agent-led programs can be delivered virtually through Teams, face-to-face in a community or workplace setting, or a hybrid mix of both. There is an online course available through AgriLife learn that is offered 3 times throughout the year and is led by Carissa Wilhelm.

Looking for solutions in your county? Contact your local extension experts

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