Managing Diabetes

Losing Weight

Topics

•Why lose weight?

•What strategies can help you lose weight?

Why Lose?

•Losing weight can help you improve blood glucose, blood pressure and cholesterol levels (the ABCs).

•A loss of only 10 to 15 pounds can be beneficial.

Strategies for Losing Weight

• Cut back on calories and fat

• Be active most days of the week

• Eat breakfast daily

• Keep records of:– What you eat and drink

– Daily physical activity

– Your weight

Strategies for Losing Weight

• Implementing a weight-loss program– On your own or

– Through an organized weight loss program (e.g., Weight Watchers)

• A combination of meal planning and physical activity is most successful

Less Calories and Fat

Which of these can you do?

Eat smaller servings of high-calorie favorites.– You do not need to give up favorite foods – just eat

less

When eating out, split a main dish with a friend or take some home. – You can also ask if there is a small size portion

available Ask for salad dressings and sauces “on the

side.” – You can control the amount used

Less Calories and Fat

Include a fruit or vegetable with every meal or snack.

Cook in low-fat ways:

– Roast, broil, grill, microwave, steam

or bake

– Use nonstick pans or cooking sprays

Avoid or reduce sugary drinks and fruit juices. Drink more water.

– Avoid “empty calories”

Less Calories and Fat

Use low-fat ingredients in favorite recipes.

– For example, use low-fat cheese instead of the regular kind

Cut back on high-fat toppings, such as butter, margarine, sour cream, regular salad dressings, mayonnaise and gravy.

– Season with herbs, spices, salsa, lemon juice, or other low-fat choices

Less Calories and Fat

Check food labels. Choose those with fewer calories and less fat.

Buy low-calorie, low-fat snacks such as pretzels and air-popped popcorn. Keep serving sizes small.

Being Active Through the Day

Helps burn caloriesSome ways to be active:• Walk instead of drive when possible • Take the stairs instead of the elevator• Park at the far end of the parking lot• Walk around while talking on the phone• Work in the garden, rake leaves or wash the car • Play with the kids

Keeping a Record

Records helps keep you on target

Write down• Everything you eat and drink including

serving sizes• Your physical activity – what kind and

how long• Your weekly weight

Keeping a Record

Use• A small notebook or

• ADA’s “My Game Plan: Food and Activity Tracker” or

• Anything that works for you!

Keeping a Record

Getting Support

Sources of Support:• Weight loss and/or exercise groups

• Friends

• Family

• A walking buddy

• ClubPed

• What works for you!

Overcoming Barriers

What are your barriers?

What are some possible solutions?

Review

• Why is losing weight important if you are overweight?

• What strategies will you use to help lose weight?

Your Action Plan

MY HEALTHY LIVINGACTION PLAN WORKSHEET

CUTTING BACK ON CALORIES AND FAT

Place a check mark next to steps you'll try for cutting down on calories and fat.

I'll cut back on my usual serving sizes. I'll order the smallest portion size when I'm eating out. Or I'll share an

entree. I'll try calorie-free drinks or water instead of regular soft drinks and juice. I'll try low-fat versions of the foods I usually eat. I'll also check the labels to make sure the calories are reduced. When cooking, I'll bake, broil or grill and use nonstick pans and cooking

sprays. I'll eat more vegetables and whole grain foods.

Other steps I'll take to cut down on calories and fat are: _______________________________________________________ _______________________________________________________ _______________________________________________________

Your Action Plan

MY HEALTHY LIVINGACTION PLAN WORKSHEET

INCREASING PHYSICAL ACTIVITY

Place a check mark next to steps you'll try add physical activity in your daily routine.

I'll take the stairs instead of the elevator. I'll park at the far end of the parking lot. I'll find an activity I enjoy, such as working in the yard or riding a

bike. I'll take a walk every day, working up to 30 minutes of brisk walking,

five days a week. Or I’ll split the 30 minutes into two or three walks. I’ll try strength training by lifting weights several times a week.

Other way I'll add physical activities to my daily routine are: __________________________________________________ __________________________________________________ __________________________________________________

More Help

Diabetes Learning Center• For people who are recently diagnosed

with diabetes, or those needing basic information.

• Online at diabetes.org/learningcenter

Weight Loss Matters• Extensive information to assist in losing

weight.• Online at diabetes.org/WLM

Diabetes Learning Center

Weight Loss Matters

For More Information

For more information on diabetes, please call 1-800-DIABETES or visit

diabetes.org

For More Information

Contact your local ADA at1-888-DIABETES to learn about

activities and volunteer opportunities in your community