SESSION 2

Getting Started With Weight Loss

This week we will get started working towards your weight loss goal by making healthy choices and tracking everything you eat and drink every day. Keeping track of your weight and what you eat is the most important part of changing your behavior. We will give you the tools and support to make it easy!

You Can Do it! We know that change is not easy, but we are here to help you through it. You can make healthy choices that will reduce your risk for type 2 diabetes. Together we will take it one step at a time.

Why It’s Important To Track Your Food

We tend to underestimate what we eat, for example:

Sally is at risk for type 2 diabetes.  She wants to lose 15 pounds. She has been trying to eat better each week. After a month, Sally tells her friend Tina that she is frustrated. She still hasn’t lost any weight. Surprised by this, Tina asks her to describe what she ate the day before. Sally tells Tina what she thinks she had.


Sally

How to Track Your Food

1

Measuring cups and spoons

2

Kitchen scale

3

Food Label

4

Food and physical activity tracking apps. You can download these to your smart phone or computer. Popular examples of food and activity trackers include MyFitnessPal, Lifesum, WeightWatchers, DailyBurn

5

Websites (general sites or specific sites eg many restaurant chains include nutrition information for their items)

How to Cope With Challenges

Even the most motivated individuals, with best intentions can sometimes face challenges to exercising. Here are some common challenges and ways to cope with them. Click on the challenges you personally face and find out some recommended ways to cope with them. You can also come up with your own ways to cope with challenges.
I am too busy
  • Make time to track. It takes just a couple minutes after each meal.
  • Remember why you are tracking—to lower your risk of type 2 diabetes!
I have trouble reading and writing
  • Record your voice with a smart phone or other device.
  • Take a photo of your food.
  • Ask your coach, friends, or family members to help write your food on your Food Log.
I keep forgetting
  • Make tracking part of your daily routine.
  • Put a reminder on your phone or computer.
  • Set a timer.
  • Leave yourself notes where you’ll see them.
  • Ask friends and family to remind you.
I don’t like to track
  • Share your results with others.
  • Give yourself a small (nonfood) reward for meeting your food goals.
  • Ask a friend or family member to track their food too.
  • Try smart phone and computer apps.

To-Do In The Coming Week(s)

Record every little thing I eat and drink every day.

Include the time when I eat each item.
Include the amount of food, the name of the food, and a description.
Provide full details. For example, instead of entering “turkey sandwich,” write all the things that are in the sandwich as follows:

Curabitur fringilla sollicitudin

Cras accumsan mattis nunc

Fusce nisi nunc, malesuada quis

Nulla suscipit lobortis vestibulum

Highlight the foods or drinks you think are high in fat and calories.

Your food tracker will provide daily nutrition details

For now the most important things is to develop the habit of logging everything you eat and drink. Tracking has been shown to be one of the most powerful predictors of long-term weight loss success.

What is important is to:

Be honest. Write down what you really eat.
Be accurate. Measure portions, and read labels.
Be complete. Include every little scrap you eat.
And now please hit close up top and you will be prompted to record your weight