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Set a Weight loss Goal (en Español)

Plan to set a weight loss goal: The key to preventing diabetes is to lose weight by eating healthy foods that are lower in fat and calories and being physically active. Set a goal that you can achieve. A good goal is to lose at least 5 to 10 percent (10 to 20 pounds if you weigh 200 pounds) of your current weight. A 5 to 7 percent weight loss was shown to have a big impact on lowering the risk of diabetes in the DPP study.

Here’s how to figure out your weight loss goal. Multiply your weight by the percent you want to lose. For example, if John weighs 240 pounds and wants to lose 7 percent of his weight, he would multiply 240 by .07.

240 pounds

x .07 (7 percent)

16.8 pounds

240 pounds

- 17 pounds

223 pounds

John’s goal is to lose about 17 pounds and bring his weight down to 223 pounds.

Choose your weight loss goal:

My 5 percent goal will be to lose _______ pounds.
My 7 percent goal will be to lose _______ pounds.
My 10 percent goal will be to lose ______ pounds.

Now, start thinking about how much better you will feel when you reach your goal. Keep in mind that losing even a small amount of weight can help you prevent diabetes. Weigh yourself at least once a week and write down your progress. Research shows that people who keep track of their weight reach their goals more often than those who don’t.

Publications

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Small Steps. Big Rewards. Your GAME PLAN to Prevent Type 2 Diabetes: Information for Patients

Small Steps. Big Rewards. Your GAME PLAN to Prevent Type 2 Diabetes: Information for Patients

(NDEP-60)

This three-booklet package helps people assess their risk for developing diabetes and implement a program to prevent or delay the onset of the disease and it includes an activity tracker and a fat and calorie counter.

It’s Not Too Late to Prevent Type 2 Diabetes

It’s Not Too Late to Prevent Type 2 Diabetes

(NDEP-75)

This tip sheet helps older adults take steps to prevent or delay getting type 2 diabetes.

Choose More than 50 Ways to Prevent Type 2 Diabetes

Choose More than 50 Ways to Prevent Type 2 Diabetes

(NDEP-71)

This tip sheet helps African Americans at risk for type 2 diabetes find ways to move more, make healthy food choices, and track their progress with making lifestyle changes to lower their risk.

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Resources

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National Diabetes Education Program: An Overview

National Diabetes Education Program: An Overview

Learn more about the National Diabetes Education Program's initiatives, goals and partnership network.

View more Resources »

 

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