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 calories Some 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 LIVING ACTION 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 LIVING ACTION 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 DIABETES or visit diabetes.org

For More Information Contact your local ADA at DIABETES to learn about activities and volunteer opportunities in your community