We started our lifestyle change by setting goals. Then we monitored our own progress ourselves. And when there were problems, we coped with the unexpected situations and tried to solve our problems to the best of our ability. Okay, we did all that. Are we home free yet?
No, for the simple reason that the aforementioned steps are just the beginning. We will have to do some follow-up so we can maintain our changing lifestyle. A coach will be a good one to have. It's a good feeling to know that we can check in with our coach at the end of the week and get some feedback.
And believe it or not, we do not stop here. As we move toward achieving our weight and activity goals, we will need an accountability plan that will name the person who we will check in to see how we are doing and how often we have to check in with this person.
Once we achieve our weight and activity goals, we may have to meet with our coach less often. This may mean, instead of a weekly check-up, we may just have to see him every two weeks. As we progress, we will keep spacing out the follow-up schedule. With this scenario, we can't help but succeed, eh?
Let us see what else we can do to ensure success. One tool that will certainly be good to have in our corner is a support system that will cheer us on, encourage us and pick us up when we fall. We will make a list of family members, co-workers and friends who will be willing to support us.
We will surround ourselves with these positive people instead of the ones who will disapprove and resent our effort. People who will not tease us into eating more and breaking our new-found healthy lifestyle habits will be good to have around.
For more information on diabetes and the disclaimer, please visit:
Tuesday, October 30, 2007
Sunday, October 28, 2007
Maintaining Weight and Activity Goals
We started our lifestyle change by setting goals. Then we monitored our own progress ourselves. And when there were problems, we coped with the unexpected situations and tried to solve our problems to the best of our ability. Okay, we did all that. Are we home free yet?
No, for the simple reason that the aforementioned steps are just the beginning. We will have to do some follow-up so we can maintain our changing lifestyle. A coach will be a good one to have. To know that we can check in with our coach at the end of the week and get some feedback.
And believe it or not, we do not stop here. As we move toward achieving our weight and activity goals, we will need an accountability plan that will name the person who we will check in to see how we are doing and how often we have to check in with this person.
Once we achieve our weight and activity goals, we may have to meet with our coach less often. This may mean, instead of a weekly check-up, we may just have to see him every two weeks. As we progress, we will keep spacing out the follow-up schedule. With this scenario, we can't help but succeed, eh?
Let us see what else we can do to ensure success. One tool that will certainly be good to have in our corner is a support system that will cheer us on, encourage us and pick us up when we fall. We will make a list of family members, co-workers and friends who will be willing to support us.
We will surround ourselves with these positive people instead of the ones who will disapprove and resent our effort. People who will not tease us into eating more and breaking our new-found healthy lifestyle habits will be good to have around.
For more information on diabetes and the disclaimer, please visit:
No, for the simple reason that the aforementioned steps are just the beginning. We will have to do some follow-up so we can maintain our changing lifestyle. A coach will be a good one to have. To know that we can check in with our coach at the end of the week and get some feedback.
And believe it or not, we do not stop here. As we move toward achieving our weight and activity goals, we will need an accountability plan that will name the person who we will check in to see how we are doing and how often we have to check in with this person.
Once we achieve our weight and activity goals, we may have to meet with our coach less often. This may mean, instead of a weekly check-up, we may just have to see him every two weeks. As we progress, we will keep spacing out the follow-up schedule. With this scenario, we can't help but succeed, eh?
Let us see what else we can do to ensure success. One tool that will certainly be good to have in our corner is a support system that will cheer us on, encourage us and pick us up when we fall. We will make a list of family members, co-workers and friends who will be willing to support us.
We will surround ourselves with these positive people instead of the ones who will disapprove and resent our effort. People who will not tease us into eating more and breaking our new-found healthy lifestyle habits will be good to have around.
For more information on diabetes and the disclaimer, please visit:
Friday, October 26, 2007
Coping with the Unexpected
The highways to a successful lifestyle change is full of road blocks. Even though we're ready for the change and have set reasonable goals, they can still sneak in. We're doing our part and writing down all we eat and the exercise we do. We're making progress and then wham! Something is stopping us from going ahead.
That is why any plans need to expect impediments that can sabotage the achievement. With our plans we need to anticipate problems that may come up and think of what we can do to solve them before they come. This kind of thinking is part and parcel of our plan to beat diabetes at its game.
So let us see what we can do when a problem does arise. First we have to describe the specifics of the problem which could be skipping breakfast and eating foods that can sabotage our reaching our weight loss goal. What is triggering the situation?
Then plan on possible solutions. If waking up late is behind skipping breakfast, maybe setting up the alarm earlier will help. Also if we are in a rush, we can grab an apple to eat on the way to work. If at the meeting, Danish pastries are served, we can have a muffin instead.
If we are tempted to eat the pastries, then let's eat a light lunch. But some will feel guilty and skip lunch. Not us, for we will have a salad. When we are tired and hungry when we get home, we can have a snack and rest. Still too tired to prepare supper? Heat up a light frozen dinner in the microwave.
At TV time when we are tempted to eat potato chips, we will have pretzels and carrots instead. If a friend comes to visit and suggest a take out of fried chicken, order a salad with it. If we are tempted to have some of the fried chicken, we will just have to plan for a better tomorrow.
Now we know there are possible solutions. We can try one solution and if it does not work, we can try the next one in the list. Then we can make a plan that will work against the triggers that make us overeat. Try the first plan and if that does not work, try the next one or make adjustments, but what we will not do is stop trying.
For instance, with the problem of skipping breakfast, the plan perhaps is to buy fruits, English muffins, pretzels, and carrots we can keep at home and take some to the work place. And then if we do our part and have a healthy breakfast at least four out of five mornings, a week, we can plan to reward ourselves. We can see a movie in the weekend. Hurrah!
http://www.free-symptoms-of-diabetes-alert.com
Click the above and if it doesn't work, copy it and paste onto your browser.
That is why any plans need to expect impediments that can sabotage the achievement. With our plans we need to anticipate problems that may come up and think of what we can do to solve them before they come. This kind of thinking is part and parcel of our plan to beat diabetes at its game.
So let us see what we can do when a problem does arise. First we have to describe the specifics of the problem which could be skipping breakfast and eating foods that can sabotage our reaching our weight loss goal. What is triggering the situation?
Then plan on possible solutions. If waking up late is behind skipping breakfast, maybe setting up the alarm earlier will help. Also if we are in a rush, we can grab an apple to eat on the way to work. If at the meeting, Danish pastries are served, we can have a muffin instead.
If we are tempted to eat the pastries, then let's eat a light lunch. But some will feel guilty and skip lunch. Not us, for we will have a salad. When we are tired and hungry when we get home, we can have a snack and rest. Still too tired to prepare supper? Heat up a light frozen dinner in the microwave.
At TV time when we are tempted to eat potato chips, we will have pretzels and carrots instead. If a friend comes to visit and suggest a take out of fried chicken, order a salad with it. If we are tempted to have some of the fried chicken, we will just have to plan for a better tomorrow.
Now we know there are possible solutions. We can try one solution and if it does not work, we can try the next one in the list. Then we can make a plan that will work against the triggers that make us overeat. Try the first plan and if that does not work, try the next one or make adjustments, but what we will not do is stop trying.
For instance, with the problem of skipping breakfast, the plan perhaps is to buy fruits, English muffins, pretzels, and carrots we can keep at home and take some to the work place. And then if we do our part and have a healthy breakfast at least four out of five mornings, a week, we can plan to reward ourselves. We can see a movie in the weekend. Hurrah!
http://www.free-symptoms-of-diabetes-alert.com
Click the above and if it doesn't work, copy it and paste onto your browser.
Wednesday, October 24, 2007
Recording Food Consumption and Activity
Let's keep a journal on the food we eat. Research has shown that those who keep track of their food intake are likely to jot down lower than the actual consumption. And this is not because we want to cheat but that it is easy to forget what we have eaten in the morning when we do our log in the evening.
This honest mistake is as much as 20%. So if our record shows we've eaten 1000 calories, the real consumption is more likely close to 1200 calories. It is understandable to make this mistake especially if we are multi-tasking. We tend to forget how much we've eaten when we're socializing.
When recording the activity minutes, let us bear in mind to record those activities that are similar to brisk walking for ten minutes or more. Aerobic and strength training activities should be recorded separately and let's record the days when we don't exercise as well.
Exercise makes one's muscle respond better to insulin and goes on for thirty six hours and less so it's good to exercise at least every other day. It should not be any less than this. The best way is to exercise at least five to six days a week.
When recording the food intake, it's good to note the time and the mood we're in and how hungry we were before the meal, and how satisfied after the meal. It is not good either to eat two big meals. What is better is to spread the calories around.
Let us be careful also of the beverage as they contribute a lot of calories. Mind you, diet drinks are better than regular sodas. And there's something much better than this. Eating fruits is better because aside from the fiber, they help lower blood sugar level. Be careful of alcohol that can add calories too and worst, reduce self-control.
When we look back to the journal of foods and exercise, we will notice a pattern. We will see how our eating habits are linked to how we feel. Then we can try to make some adjustments. We will get rid of the ones that give us trouble and emphasize those that allow us to be healthy.
Don't get me wrong. Not everything will go as planned. There will be days when we may step back. But really let us accept that for an endeavor such as this, it may be more like two steps forward and one step back. And anyway, we will be there for each other, won't we?
This honest mistake is as much as 20%. So if our record shows we've eaten 1000 calories, the real consumption is more likely close to 1200 calories. It is understandable to make this mistake especially if we are multi-tasking. We tend to forget how much we've eaten when we're socializing.
When recording the activity minutes, let us bear in mind to record those activities that are similar to brisk walking for ten minutes or more. Aerobic and strength training activities should be recorded separately and let's record the days when we don't exercise as well.
Exercise makes one's muscle respond better to insulin and goes on for thirty six hours and less so it's good to exercise at least every other day. It should not be any less than this. The best way is to exercise at least five to six days a week.
When recording the food intake, it's good to note the time and the mood we're in and how hungry we were before the meal, and how satisfied after the meal. It is not good either to eat two big meals. What is better is to spread the calories around.
Let us be careful also of the beverage as they contribute a lot of calories. Mind you, diet drinks are better than regular sodas. And there's something much better than this. Eating fruits is better because aside from the fiber, they help lower blood sugar level. Be careful of alcohol that can add calories too and worst, reduce self-control.
When we look back to the journal of foods and exercise, we will notice a pattern. We will see how our eating habits are linked to how we feel. Then we can try to make some adjustments. We will get rid of the ones that give us trouble and emphasize those that allow us to be healthy.
Don't get me wrong. Not everything will go as planned. There will be days when we may step back. But really let us accept that for an endeavor such as this, it may be more like two steps forward and one step back. And anyway, we will be there for each other, won't we?
Monday, October 22, 2007
Action Time to Lose Weight
Now that we have set our goals for weight and activity, it's action time. And while we're putting our plans to reach our goals, let's not forget that ultimately, we want to prevent or delay diabetes and the complications that may come with the disease.
In our effort, we will use a program that has been proven effective in a clinical test called the Diabetes Prevention Program. If we employ the principles that have been successfully tested by DPP, we will be on the road to realizing our goals.
Now let's review the recommended goals of the Diabetes Prevention Program or DPP. The recommended weight goal to lose one or two pounds a week are as follows. They are between 500 t0 1000 calories lower than the number needed to maintain the weight:
Recommended Daily Amounts of Fat and Calories
Starting Weight in Pounds; Fat in Grams; Calories;
250-300; 55; 2000;
220-245; 50; 1800;
175-215; 42; 1500;
120-170; 33; 1200;
The numbers of fat and calories are what we need to lose one or two pounds a week. To achieve our goal, we will have to shop better to make sure we buy foods that will not go over the numbers recommended for our starting weight.
We will also have to learn to prepare food in healthier way like broiling instead of frying and using low-fat products. We may have to change our eating habits. We may have to eat every four hours so we don't get too hungry. Why? Because getting too hungry could make us overeat.
We don't stop here. We will have to jot down what we eat and the activity we do to monitor closely our effort to reach our goal. And let's weigh ourselves every day at the same time and wearing the same type of clothing, preferably in the morning before the first meal.
If after three weeks we have not lost weight, then we will have to look back to see what's holding us up. Perhaps we are making a mistake in recording what we eat. It is easy to mistake portions between 3 and 5 ounces of steak. We may also be using one tablespoon of butter instead of one teaspoon.
For more information on diabetes and the disclaimer, please visit:
In our effort, we will use a program that has been proven effective in a clinical test called the Diabetes Prevention Program. If we employ the principles that have been successfully tested by DPP, we will be on the road to realizing our goals.
Now let's review the recommended goals of the Diabetes Prevention Program or DPP. The recommended weight goal to lose one or two pounds a week are as follows. They are between 500 t0 1000 calories lower than the number needed to maintain the weight:
Recommended Daily Amounts of Fat and Calories
Starting Weight in Pounds; Fat in Grams; Calories;
250-300; 55; 2000;
220-245; 50; 1800;
175-215; 42; 1500;
120-170; 33; 1200;
The numbers of fat and calories are what we need to lose one or two pounds a week. To achieve our goal, we will have to shop better to make sure we buy foods that will not go over the numbers recommended for our starting weight.
We will also have to learn to prepare food in healthier way like broiling instead of frying and using low-fat products. We may have to change our eating habits. We may have to eat every four hours so we don't get too hungry. Why? Because getting too hungry could make us overeat.
We don't stop here. We will have to jot down what we eat and the activity we do to monitor closely our effort to reach our goal. And let's weigh ourselves every day at the same time and wearing the same type of clothing, preferably in the morning before the first meal.
If after three weeks we have not lost weight, then we will have to look back to see what's holding us up. Perhaps we are making a mistake in recording what we eat. It is easy to mistake portions between 3 and 5 ounces of steak. We may also be using one tablespoon of butter instead of one teaspoon.
For more information on diabetes and the disclaimer, please visit:
Saturday, October 20, 2007
Our Goals for Moving More
We also have to set a goal for the activities we plan to undertake. What? Goals again? Why do we have to set these goals, you asked? Well, we can't just approach any change without a plan of action. We can't be like Speedy Gonzales and go on helter-skelter, willy-nilly or whatever you call it.
First we will do is assess where we are. The starting point of where we are will determine what we will do as we begin this life-changing endeavor. Are we on the couch potato stage or are training to join a marathon? Two different stages will need to start at a different level.
We want to set goals that are within reach. If we are not presently active, do we insist on getting ready for a marathon? Of course not. We will just be setting ourselves up for failure. The best way is to start slow. Perhaps take a walk for ten minutes a day, three times a week.
Then make that five days a week. Once we get comfortable we can graduate to twenty minutes a day, and so on. We can keep increasing our goal. And as we become comfortable, have established the habit and have built our strength, then we can increase our activity to 30 minutes a day.
We can congratulate ourselves then because 30 minutes a day is the minimum exercise goal that has been advocated by authorities in the field. It will be good for us to record our activity in the journal for then we will be able to track our progress better.
Did you know we can use a pedometer to record the number of steps we take each day? What is a pedometer? It is a small inexpensive contraption that will record our steps. This way, we will have real help in measuring our level of activity.
It is also a good idea to let the doctor know about the plan. We never know if we have a condition that can be exacerbated by exercise. Disease of the eyes will be a good reason not to do any strenuous activity but the doctor may approve walking as a form of exercise.
For the disclaimer and more information on diabetes, please go to this site:
Free Diabetes Alert
First we will do is assess where we are. The starting point of where we are will determine what we will do as we begin this life-changing endeavor. Are we on the couch potato stage or are training to join a marathon? Two different stages will need to start at a different level.
We want to set goals that are within reach. If we are not presently active, do we insist on getting ready for a marathon? Of course not. We will just be setting ourselves up for failure. The best way is to start slow. Perhaps take a walk for ten minutes a day, three times a week.
Then make that five days a week. Once we get comfortable we can graduate to twenty minutes a day, and so on. We can keep increasing our goal. And as we become comfortable, have established the habit and have built our strength, then we can increase our activity to 30 minutes a day.
We can congratulate ourselves then because 30 minutes a day is the minimum exercise goal that has been advocated by authorities in the field. It will be good for us to record our activity in the journal for then we will be able to track our progress better.
Did you know we can use a pedometer to record the number of steps we take each day? What is a pedometer? It is a small inexpensive contraption that will record our steps. This way, we will have real help in measuring our level of activity.
It is also a good idea to let the doctor know about the plan. We never know if we have a condition that can be exacerbated by exercise. Disease of the eyes will be a good reason not to do any strenuous activity but the doctor may approve walking as a form of exercise.
For the disclaimer and more information on diabetes, please go to this site:
Free Diabetes Alert
Thursday, October 18, 2007
How Fast Do We Lose the Weight?
Now that we have set the goal as to how much weight to lose, we will set the rate as to how fast do we lose it. So what weekly weight loss do we try to set? We will try to lose the weight in a most reasonable rate. We do not want to do it too fast.
The trouble in setting a rate for a weekly weight loss is that most are not happy with a loss of just one pound a week. No, not even with a weekly weight loss of two pounds. They want to lose weight at a fast and furious rate.
Is it wise to lose weight as fast as one can do it? No, for the safe and healthy way to lose weight is a gradual loss of one or two pounds a week. Some people find this too slow but really if they lose one or two pounds a week, most will lose at least 5 to 10% of their weight in just six months.
Now, we have to admit that losing 5 to 10% of the body weight is quite remarkable. Let us just think of how long it took us to gain that weight. And let us also think of how many calories do we cut in order to lose that weight gain. Convinced? Not yet? Okay, just read on.
If we want to lose one pound per week, we need to reduce our food consumption by 500 calories a day, seven days a week. That's a total of 3500 calories per week. Why is that? For the simple reason that one pound of fat has 3500 calories of energy. Wait, I am not finished yet. We have another option.
We may elect to burn up those 500 calories per day by walking fast every day for five miles. How many of us can do this especially at the start of our weight loss program when we are used to the sedentary life style for so long? I'm telling you, this fact alone will make us want to quit before we even get started.
Okay, I know what you're thinking. We can expend this energy some other way. We can do it by combining some form of less energy consumption and more energy usage. That just makes me tired before I can even start trying to lose the weight I set.
And don't get me started on trying to lose two pounds a week instead of the one pound illustrated above. Why? Because then I will have to eat less than 1000 calories a day or walk briskly for 10 miles a day, both for seven days a week. Not on your life! I will not have time for anything else if I do it this way.
So you see, losing one or two pounds a week already requires a lot of effort. It is better for us to set our weekly rate of weight loss at one or two pounds a week. It is more sensible, healthier this way. Insisting on doing it faster will just set the stage for failure. And we do not want to fail. This is too important for our health to prevent or delay diabetes.
The trouble in setting a rate for a weekly weight loss is that most are not happy with a loss of just one pound a week. No, not even with a weekly weight loss of two pounds. They want to lose weight at a fast and furious rate.
Is it wise to lose weight as fast as one can do it? No, for the safe and healthy way to lose weight is a gradual loss of one or two pounds a week. Some people find this too slow but really if they lose one or two pounds a week, most will lose at least 5 to 10% of their weight in just six months.
Now, we have to admit that losing 5 to 10% of the body weight is quite remarkable. Let us just think of how long it took us to gain that weight. And let us also think of how many calories do we cut in order to lose that weight gain. Convinced? Not yet? Okay, just read on.
If we want to lose one pound per week, we need to reduce our food consumption by 500 calories a day, seven days a week. That's a total of 3500 calories per week. Why is that? For the simple reason that one pound of fat has 3500 calories of energy. Wait, I am not finished yet. We have another option.
We may elect to burn up those 500 calories per day by walking fast every day for five miles. How many of us can do this especially at the start of our weight loss program when we are used to the sedentary life style for so long? I'm telling you, this fact alone will make us want to quit before we even get started.
Okay, I know what you're thinking. We can expend this energy some other way. We can do it by combining some form of less energy consumption and more energy usage. That just makes me tired before I can even start trying to lose the weight I set.
And don't get me started on trying to lose two pounds a week instead of the one pound illustrated above. Why? Because then I will have to eat less than 1000 calories a day or walk briskly for 10 miles a day, both for seven days a week. Not on your life! I will not have time for anything else if I do it this way.
So you see, losing one or two pounds a week already requires a lot of effort. It is better for us to set our weekly rate of weight loss at one or two pounds a week. It is more sensible, healthier this way. Insisting on doing it faster will just set the stage for failure. And we do not want to fail. This is too important for our health to prevent or delay diabetes.
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