Transcript Managing Diabetes6

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
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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:
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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:
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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.
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Other steps I'll take to cut down on calories and fat are:
 _______________________________________________________
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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.
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Other way I'll add physical activities to my daily routine are:
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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 at
1-888-DIABETES to learn about activities
and volunteer opportunities in your
community