Making Changes to Lower My Risk

Making big changes in your life is hard, especially if you are faced with more than one change. You can make it easier by taking these steps:

* Make a plan to change behavior.
* Decide exactly what you will do and when you will do it.
* Plan what you need to get ready.
* Think about what might prevent you from reaching your goals.
* Find family and friends who will support and encourage you.
* Decide how you will reward yourself when you do what you have planned.

Your doctor, a dietitian, or a counselor can help you make a plan. Consider making changes to lower your risk of diabetes.
Reach and Maintain a Reasonable Body Weight

Your weight affects your health in many ways. Being overweight can keep your body from making and using insulin properly. Excess body weight can also cause high blood pressure.

Body mass index (BMI) is a measure of body weight relative to height. You can use BMI to see whether you are underweight, normal weight, overweight, or obese. Use the Body Mass Index Table to find your BMI.

* Find your height in the left-hand column.
* Move across in the same row to the number closest to your weight.
* The number at the top of that column is your BMI. Check the word above your BMI to see whether you are normal weight, overweight, or obese.

If you are overweight or obese, choose sensible ways to get in shape.

* Avoid crash diets. Instead, eat less of the foods you usually have. Limit the amount of fat you eat.
* Increase your physical activity. Aim for at least 30 minutes of exercise most days of the week.
* Set a reasonable weight-loss goal, such as losing 1 pound a week. Aim for a long-term goal of losing 5 to 7 percent of your total body weight.

Make Wise Food Choices Most of the Time

What you eat has a big impact on your health. By making wise food choices, you can help control your body weight, blood pressure, and cholesterol.

* Take a look at the serving sizes of the foods you eat. Reduce serving sizes of main courses such as meat, desserts, and foods high in fat. Increase the amount of fruits and vegetables.
* Limit your fat intake to about 25 percent of your total calories. For example, if your food choices add up to about 2,000 calories a day, try to eat no more than 56 grams of fat. Your doctor or a dietitian can help you figure out how much fat to have. You can also check food labels for fat content.
* Limit your sodium intake to less than 2,300 mg—about 1 teaspoon of salt—each day.
* Talk with your doctor about whether you may drink alcoholic beverages. If you choose to drink alcoholic beverages, limit your intake to one drink—for women—or two drinks—for men—per day.
* You may also wish to reduce the number of calories you have each day. People in the DPP lifestyle change group lowered their daily calorie total by an average of about 450 calories. Your doctor or dietitian can help you with a meal plan that emphasizes weight loss.
* Keep a food and exercise log. Write down what you eat, how much you exercise—anything that helps keep you on track.
* When you meet your goal, reward yourself with a nonfood item or activity, like watching a movie.