A Step in the Right Direction
Lose Weight and Lower Your Risk for Type 2 Diabetes
By The U.S. Department of Health and Human Services
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Diabetes is a disease in which blood glucose (sugar)
levels are above normal. It is one of the leading causes of death and disability
in the United States. Total health care and related costs for the treatment of
diabetes run about $174 billion annually. African Americans are at particularly
high risk for type 2 diabetes. 3.7 million, or 14.7% of all African Americans
aged 20 years or older have diabetes.
Diabetes can lead to serious complications and
premature death, but people with diabetes can take steps to control the disease
and lower the risk of complications. The National Diabetes Education Program
(NDEP) wants you to know 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 half. With so many weight loss
programs available, it is easy to become confused about what works and what does
not when it comes to losing weight to lower your risk for type 2 diabetes. Here
are some proven small steps developed by NDEP to help you make gradual lifestyle
changes to lose weight safely and keep it off.
Small Step #1: Set a weight loss goal you can meet
before starting a weight loss plan. Aim to lose about 5 to 7 percent of your
current weight - that's 10 to 14 pounds if you weigh 200 pounds. Keep track of
your daily food intake and physical activity in a log book and review it daily
to see how you are doing. For support, invite family and friends to get
involved.
Small Step #2: Make healthy food choices every day.
Keep healthy snacks such as fruit on hand at home. Pack healthy lunches so that
your family can take charge of what they eat during the day. To make sure you
get enough fiber, eat more fruit and select a mix of colorful vegetables. Drink
low-fat or nonfat milk or choose low-fat cheese. Choose whole-grain cereals,
breads, crackers, brown rice, pasta, or oatmeal. Select lean meats and poultry.
Vary your protein choices by choosing more fish, beans, peas, nuts, and seeds.
Small Step #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 into your day. Take a brisk walk during lunchtime. Take
the stairs instead of the elevator, or park farther away from your office. Join
a community program like the YMCA as a family and choose activities that
everyone can enjoy. Keep at it and remember to celebrate small successes.
 The NDEP has developed The
Road to Health Toolkit
for health ministries, community health workers and others who provide
educational activities for African Americans at increased risk for type 2
diabetes. It provides resources for type 2 diabetes prevention education that
focus on making healthy food choices, increasing physical activity and losing
weight. Register for NDEP's Welcome to the Road to Health webinar to learn more
about the Road to Health Toolkit. You can register by going to
http://tiny.cc/nyfo5. Everyone who participates in the webinar will receive a
free toolkit. You can also download or order The Road to Health Toolkit by
visiting www.YourDiabetesInfo.org.
The U.S. Department of Health and Human Services'
National Diabetes Education Program is jointly sponsored by the National
Institutes of Health and the Centers for Disease Control and Prevention with the
support of more than 200 partner organizations.
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