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.
The U.S. Department of Health and Human Services’ National Diabetes Education Program (NDEP) is jointly sponsored by the National Institutes of Health (NIH) and the Centers for Disease Control and Prevention (CDC) with the support of more than 200 partner organizations.
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