New to Type 2?
Enroll in the Living With Type 2 Diabetes program and let us guide you through your first year with type 2 diabetes.
Your Weight Loss Plan
Are you ready to lose weight? You’ll boost your chances for success by making a realistic, achievable plan. Remember to pick a few realistic goals – maybe start with one change in your diet and one physical activity change.
Remember to take it one step at a time, and to stay patient. Permanent weight loss won’t happen over night! Make your plan as specific as possible. Use the outline below as a guide.
Where am I now?
Example: I am 40 poinds over my desired weight.
Here’s what I’ll do to start:
Example:
- I’ll take a brisk walk 5 days a week for half of my lunch hour (30 minutes).
- I’ll switch to diet soda and water instead of drinking regular soda and sweet tea.
Here’s when I’ll do it:
Example:
- I’ll walk after eating during the second half of my lunch hour at work.
- Every meal – and between.
Here’s what I need to get ready:
Example:
- I’ll need comfortable walking shoes.
- I’ll need to buy diet sodas.
This might get in the way of my plan:
Example:
- If it’s raining, I won’t be able to walk outside.
- I might run out of diet soda.
If that happens, I’ll do this instead:
Example:
- I’ll go to the recreation center and walk around inside.
- I’ll plan ahead to make sure that I don’t run out or I can drink water instead.
Here’s when I’ll start:
Example: I’ll start working toward both of these goals on Monday.
Here’s how I’ll reward myself (try to stay away from rewards that involve food):
Example: I’ll go to the movies if I stick to my plan for the next month.
Once you’ve reached your first goals, set more!
Example of next steps:
- I will walk for 40 minutes instead of just 30 minutes, 5 days a week.
- I will change my afternoon snack from cookies to fruit.
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.
In My Community
Does Your Child Have Diabetes?
Check out our parent mentor volunteer program full of parents just like you!
In My Community
Donate
Learn More
Find an EXPO Near You
Scroll through our calendar of EXPOs to find out when there will be one near you.
Food & Fitness
Learn More
Food & Fitness
About Us
Want to Catch Up?
Subscribe to our blog! It’s the best way to see what we’re up to at the Association.
In My Community
Learn More
Special Online Savings – up to 69% online!
Order your Diabetes Forecast® today! 25 Tips to healthy living. Click here to start.
Food & Fitness
Store
About Us
Learn More







































