Setting Realistic Goals
The right combination of getting more exercise, changing the foods you eat, and cutting back on portion sizes is the key to weight loss.
Remember assessing your current health and environment can help you decide what you are ready, willing, and able to change.
Once you’ve decided that you’re ready to change, it’s time to set some goals.
Though losing weight will be your overall goal, you will take many small steps to reach it. Set smaller goals to make changes to the way you eat and exercise. Don't try to do it all at once, and chose changes that you can stick with.
Slipping up once in a while will happen – we are all human! Just be sure to get back on track the next day because if you go back to old habits, the pounds will return.
Think of one or two things you are ready, willing, and able to change. Then set a goal for each. For each goal, consider three things:
- What behavior will you change? Be specific.
- How often will you do this?
- Don’t try to change too much at once. Be realistic.
Here are some examples of goals that follow these guidelines mentioned above:
Eating: Four days each week (2. How Often) I will an apple instead of ice cream as my evening snack (1 and 3. Realistic and Specific).
Physical activity: Five days each week (2. How Often) I will take a 30 minute walk during the lunch hour since I don’t really need the whole hour to eat (1 and 3. Realistic and Specific).
Notice that the eating goal is not “I will eat more fruit” or “I will eat healthier.” The activity goal is not “I’ll walk more.” Goals like that are not specific enough.
A helpful resource for getting started is our book, Diabetes Weight Loss, Week by Week.
Once you set your goals, start setting up a plan to help you achieve them.
Guides to Healthy Living
Sign up for our monthly Consumer Books enewsletter and be the first to know about our newest cookbooks and guides on meal planning, nutrition, weight control and self care.
Thank you for signing up!
Check out our parent mentor volunteer program full of parents just like you!
Become a Red Strider! Know someone with diabetes? Walk for them!
Every dollar you give can be doubled until May 15th to help Stop Diabetes!
Scroll through our calendar of EXPOs to find out when there will be one near you.
Ditch the chips! We've got recipes for eight healthy snacks you'll love to eat.
Learn what BIG discounts on auto insurance may await you.
Get motivated with our newly revised “I Hate to Exercise” book
Subscribe to our blog! It’s the best way to see what we’re up to at the Association.
If you have diabetes, join us for the ride!
Order your Diabetes Forecast® today! 25 Tips to healthy living. Click here to start.
Check out our site full of vegetarian meal planning ideas!
Find your local office to get involved in your community.
A new tool to increase the convenience of portion management
Get recipes, tips and more! Join the conversation!
Learn more about Dribble to Stop Diabetes