A step in the right direction: Lose weight and lower risk for diabetes

With so many weight-loss programs available, it is easy to become confused about what works and what does not when it comes to losing weight to lower the risk for type 2 diabetes. The National Diabetes Education Program states that people don't have to knock themselves out to lower their risk. In fact, the findings of a major study show that modest weight loss can reduce the risk of type 2 diabetes by more than half.

Here are some proven small steps developed by the program to help with gradual lifestyle changes to lose weight safely and prevent or delay type 2 diabetes.

•Set a weight-loss goal that can be met before starting a weight-loss plan. Aim to lose about 5-7 percent of current weight: that's 10 to 14 pounds for those who weigh 200 pounds. Keep track of daily food intake and physical activity in a log book and review it daily to see the progress. For support, invite family and friends to get involved.

•Make healthy food choices every day. Keep healthy snacks like fruit on hand at home. Pack healthy lunches to take charge of what is eaten during the day. Eat more fruit and select a mix of colorful vegetables to get enough fiber. Drink low-fat or nonfat milk or choose low-fat cheese. Choose whole-grain cereals, breads, crackers, brown rice, pasta or oatmeal. Select lean meats and poultry. Vary protein choices by choosing more fish, beans, peas, nuts and seeds.

•Strive to become more physically active. For those who are not active, start off slowly and choose a physical activity to stick with most days of the week. Slowly add more time until reaching at least 30 minutes of moderate intensity physical activity five days a week.

Build physical activity into the day. Take a brisk walk during lunchtime. Take the stairs instead of the elevator or park farther away from the office. Join a community program like the YMCA as a family and choose activities that everyone can enjoy such as swimming, water aerobics or dance classes. Keep at it and remember to celebrate small successes.

For a free copy of "Your GAME Plan to Prevent Type 2 Diabetes: Information for Patients," which includes a fat and calorie counter and physical activity tracker plus more tips to help lower the risk for type 2 diabetes, call the National Diabetes Education Program at (888) 693NDEP (6337) or visit the website www.YourDiabetesInfo.org.

This story provided by North American Precis Syndicate Inc.