Healthy Weight Loss: Living with Diabetes

A large study, called the Diabetes Prevention Program, showed that if people at risk for type 2 diabetes lost a small amount of weight and became more active for three years they could prevent or delay type 2 diabetes. 

If you already have diabetes, losing 10 to 15 pounds may help you lower your blood glucose, blood pressure, and improve your blood fats. Losing this weight may also help you cut down on some of the medicines you take.

Set Your Goals

Set a realistic weight loss goal. Think about losing 5, 10 or 15 pounds. One of your goals should be to lose a few pounds and be able to keep it off for a long time. Here are some tips to help you make goals.

  • Choose a time to start when you think life will be as calm and in control as possible.
  • Do a self-check on what and when you eat. Keep honest food records for about a week. Write down everything you eat or drink. Use these records to set a few food goals. These food goals should be small changes you can easily make to your existing food habits.
  • Don’t look for a magic bullet diet. They don’t exist. You’ll do best if you base eating habits on what you found out in your self check food records. Do you snack a lot? Instead of chips or a candy bar, could you snack on a piece of fruit, pretzels, or some nuts? Are your portions too large? Do you eat too many sweets?
  • Be ready to change your food habits (and perhaps your family’s food habits) for good. Say good bye to some of your unhealthy habits and food choices.
  • Do a physical activity self-check. How much exercise do you get? How can you work more of it into your day? The tip sheet – Be Active, But How can help.


Be Ready to Start

Here are some tips to help you prepare to start your healthy lifestyle changes.

  • Learn about how much you should eat to eat healthy.
  • Get hints for how to make healthy eating happen in your life.
  • Clear the refrigerator and pantry of those tempting items. Having them out of the house makes it easier to say no.
  • Stock the house with healthier foods. If you have plenty of fruits and vegetables, it will make it easier for you to eat them. Keep the fatty foods and sweets to a minimum.
  • Use soups, salads, raw vegetables, and fruit to fill up. Eating fewer calories doesn’t mean facing an empty plate. You need to feel full to have long term success.
  • Think through how you will deal with common food problems. Don’t put these on hold. Sometimes you’ll have to grab a fast food meal. So, think about the healthiest and most satisfying options.