Disease Management

Lower your risk for Type 2 Diabetes

It can be confusing to figure out what works and what doesn’t when it comes to losing weight to lower your risk for Type 2 diabetes. The good news is that you don’t have to knock yourself out to lower your risk; in fact, the findings of a major study show that modest weight loss can reduce the risk of Type 2 Diabetes by more than 50%. Here are some proven steps developed by the National Diabetes Education Project to help you make gradual lifestyle changes to lose weight safely and keep it off.

1). Set a weight loss goal you can reach before starting a weight loss plan. Aim to lose 4-7 percent of your current weight! Keep track of your daily intake and physical activity in a log booklet and review it daily. For support, invite family and friends to get involved.

2). Make healthy food choices every day. Keep healthy snacks, such as fruit, on hand at home. To make sure you get enough fiber, eat more fruit and select a mix of colorful vegetables. Drink low-fat or non-fat milk and eat low fat cheese. Select lean meats, and poultry. Vary your protein choices by choosing more fish, beans, peas, nuts, and seeds.

3). Strive to become more physically active! If you are not active, start off slowly and choose a physical activity you will stick with most days of the week. Slowly add more time until you reach at least 30 minutes of moderate intensity physical activity five days a week. Build physical activity in to your day. Take a brisk walk during lunchtime. Take the stairs instead of the elevator. Join the YMCA and try swimming, water aerobics, or dance classes. Keep at it and remember to celebrate small successes.