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Session 1-2

Getting Started

What is Type 2 Diabetes & Prediabetes?

Because you are at increased risk of developing diabetes, let’s begin by reviewing some essential facts.

UPrevent Goals

By the end of the first six months, your goal is to:
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Lose at least 7-9 percent of your starting weight.

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Get at least 150 minutes of physical activity each week.

By the end of the second six months, your goal is to:
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Keep off the weight you’ve lost.

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Lose more weight if you wish.

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Keep working toward your goal weight, if you haven’t reached it.

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Keep getting at least 150 minutes of activity each week.

Losing weight can

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Prevent or delay type 2 diabetes: The Diabetes Prevention Program found that for every 1 kilogram (2.2 pounds) of weight lost, the risk of development of diabetes was reduced by 16%.

Emma is moderately overweight. His doctor has told her that she is at risk. As an example if Emma who weighs 185 pounds can lose 9 pounds – which is 5% of her weight and keep it off, he reduces her risk for developing diabetes by about 70%.

Emma

Losing weight can also

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Lower your blood pressure and improve your blood lipid (fat) levels

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Ease sleep problems, arthritis, and depression

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Lower your risk of heart attack and stroke

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Possibly reduce risk of certain cancers

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Make you feel better about yourself

Getting more active can

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Prevent or delay type 2 diabetes: The main effect of physical activity on prevention of diabetes in people trying to lose weight is to help achieve and maintain their weight goal. In the Diabetes Prevention Program, more than 80% of people who met their weight loss goal also met their physical activity goal whereas only 20% of people managed to reach their weight loss goal without reaching their physical activity goal

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Lower your blood pressure and improve your blood lipid levels

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Give you more energy

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Lower your risk of heart attack and stroke

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Help you sleep better

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Lower your stress level

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Improve your memory, balance, and flexibility

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Strengthen your muscles and bones

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Lift your mood

Reaching your goal weight can therefore:

  • Prevent or delay type 2 diabetes
  • Prevent heart disease
  • Help you look and feel better
  • Improve your overall health

Create A Positive Action Plan

Your Six-Month Goals:
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Your Activity Goal:

In the next six months, I will get at least 150 minutes of activity each week at a moderate pace or more.