Setting Realistic Goals
The right combination of exercise, choosing the right foods, and cutting back on portions will help you lose those extra pounds.
Though losing weight will be your overall goal, you will take many smaller steps to reach it. Set a few smaller goals at a time and don't try to do it all at once. It takes time to build new habits and break old ones.
Slipping up once in a while will happen – we are all human! Just be sure to get back on track the next day.
Think of one or two things you are ready, willing, and able to change about the way you eat and exercise. Then set a goal for each. Consider three things:
- What is the behavior that 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 include these three elements:
Eating Goal: Four days each week (How Often) I will eat an apple instead of ice cream as my evening snack (Realistic and Specific).
Physical activity Goal: Five days each week (How Often) I will take a 30 minute walk during my lunch hour since I don’t really need the whole hour to eat (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.
Once you set your goals, start setting up a plan to help you achieve them.
Another helpful resource for getting started is our book, Diabetes Weight Loss, Week by Week.
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 FREE program for tips on living with type 2.
Help us raise $1 million for diabetes research and other essential programs.
New tools for meal preparation made easy!
Bee Well for Life gives fitness tips and helps Stop Diabetes!
Great recipes tap the salad bar, deli, and freezer case to get food on the table.
Learn to make delicious vegetarian dishes with this easy-to-follow cookbook.
Celebrate the holidays with Diabetes Forecast! Best deal–order today!
Food is an important part of the African American culture. See our recipes.
Stay on track with our holiday meal planning tips. Recipes everyone will enjoy!
Was your child recently diagnosed with type 1 diabetes? Order this free kit.
This personal tracking program is key to diabetes management.
Watch our Stop Diabetes PSA and share with your friends and family.
Recipes for Healthy Living, a holiday survival guide & more!
Get helpful tips for stress-free traveling with diabetes.
Check out our parent mentor volunteer program full of parents just like you!