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.
x .07 (7 percent)
- 17 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.
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This tip sheet helps older adults at risk for type 2 diabetes move more and eat less to lower their risk for diabetes.
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.
Learn more about the National Diabetes Education Program's initiatives, goals and partnership network.
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