Free Diet Plans and Weight Loss Programs

Healthy Weight Loss
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Does this sound familiar? You got tired of hearing your doctor and family bug you about losing weight to prevent or manage type 2 diabetes. So, you got a two-week diet plan from a friend. You started gung-ho. The first few days were great. Then you found there were nights you didn’t have time to fix your food and the family dinner. By the weekend your family wanted to have pizza. And the diet went out the door when you left for your favorite pizza place.
Many people try to lose weight, but fewer people lose weight and keep it off. This happens for several reasons. Sometimes people aim to lose too much weight too fast. Or they try to follow a food plan that isn’t how they can eat long term. Reality is that losing
weight in a healthy way and learning how to to keep it off for years, is not easy. It takes a new way of thinking. Click Here!

Are you ready? Set Your Goals:
• Set a realistic weight loss goal. Think about losing 5, 10 or 15 pounds. One of
your goals should be to lose a few pounds and be able to keep it off for a long
time.
• Choose a time to start when you feel the next couple of weeks life will be as calm
and in control as possible.
• Do a self-check on what and when you eat. Keep honest food records for about a
week. Write down everything you eat or drink. Use these records to set a few food
goals. These food goals should be small changes you can easily make to your
existing food habits.
• Don’t look for a magic bullet diet. They don’t exist. You’ll do best if you base
eating habits on what you found out in your self check food records. Do you
snack a lot? Could you snack on a piece of fruit, pretzels, or nuts instead of chips
or a candy bar? Are your portions too large? Do you eat too many sweets?
• Be ready to change your food habits (and perhaps your family’s food habits) for
good. Say good bye to some of your unhealthy habits and food choices.
• Do a physical activity self-check. How much exercise do you get? How can you
work more of it into your day? The tip sheet – Be Active, But How can help
Be Ready to Start:
• Learn about how much you should eat to eat healthy.
• Get hints for how to make healthy eating happen in your life.
• Clear the refrigerator and pantry of those tempting items. Having them out of the
house makes it easier to say no.
• Stock the house with healthier foods. If you have plenty of fruits and vegetables,
it will make it easier for you to eat them. Keep the fatty foods and sweets to a
minimum.
• Use soups, salads, raw vegetables and fruits to fill up. Eating fewer calories
doesn’t mean facing an empty plate. You need to feel full to have long term
success.
• Think through how you will deal with common food problems. Don’t put these on hold. At times you’ll have to grab a fast food meal. So, think about the healthiest and most satisfying options. You’ll want to enjoy a restaurant meal now and then. Ask your dining partner if they are willing to share. Can you order a doggie bag and put half the food away before you eat? How can you deal with work parties and holiday meals?. Having a plan will help you.

Benefits of Weight Loss
Here are just a few of the benefits of weight loss. Some improve your health and others help you feel better. As you get ready to lose weight, make a list of how losing a few pounds will benefit you. Put this list on your refrigerator or bathroom mirror.
• Lower blood glucose if your blood glucose is higher than normal.
• Lower blood pressure if your blood pressure is higher than normal.
• Improve your blood fats if they are not in a healthy range.
• Lighten the stress on your hips, knees, ankles, and feet.
• Move around easier and breathe easier.
• Have more energy.
• Play more with your children or grandchildren.

Diabetes Prevention Program Shows Weight Loss Benefits
A large study, called the Diabetes Prevention Program, showed that if people at risk for type 2 diabetes lost a small amount of weight and became more active over three years they could prevent or delay type 2 diabetes. People also had other benefits of weight loss
like lowered blood pressure.
If you already have diabetes, losing ten to fifteen pounds may help you lower your blood glucose, blood pressure and improve your blood fats. Losing this weight may also help you cut down on a few of the types of medicines you take. If you lose weight, talk to your
doctor about whether you need to make changes in your medicines.

How Does Your Weight Stack Up?
Today health care providers use a measure called BMI, short for Body Mass Index. This
gives a good measure of your total body fat. BMI compares your height and weight. It shows if you are underweight, at a healthy weight or overweight. Check out what your BMI is by using the BMI calculator.

BMI
Below 18.5

Category
Underweight

Between 18.5-24.9 Healthy Weight
Between 25-29.9 Overweight

Over 30
Over 40

Obese
Extreme Obesity



Look at the BMI chart to find out how much weight you need to lose to move from obese to overweight or from overweight into a healthy range. Knowing this can help you set a good weight loss goal.

An Apple or a Pear?
Did you know that being an apple shape -- more fat around your middle, rather than a pear shape -- more fat around your hips; puts you at greater risk of type 2diabetes and heart disease? Another measure you can take is your waist circumference -- how far it is
around your waist. Just take a tape measure (flexible soft one is best) and place it snugly (not tight) around your waist. Compare the length around your waist to the number below. If the length of your waist is to the same or bigger than the numbers below, you have too much weight around your waist.
Waist Circumference:
Men: over 40 inches
Women: over 35 inches

More Information
To learn more about weight loss and how to take care of diabetes, click here: http://www.diabetes.org/weightloss-and-exercise/weightloss/diabetes.jsp
To read answers to some common questions about your weight, click here:
http://www.diabetes.org/weightloss-and-exercise/weightloss/faq.jsp
Or call us at 1-800-diabetes (342-2383) to have material mailed to you.

CLick here for more weight loss tips
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The Fast Weight Loss Secret

Has the best fast weight loss secret evaded you thus far? Have you started one program only to quit midway and start another set of diet tips to lose weight that you felt was better suited to you? I hate to break it to you but more then likely it wasn't the program you were half committed to that was the problem. You just weren't aware of the weight loss secret and how to best apply it. The most important part of this secret is that you have to be able to make up your mind and then follow through until. Until what you may ask? Until you finish of course. This article main intent will be to communicate the best fast weight loss secret and it's application.

The Secret
First off you need to be told right up front that just about any weight loss program will work if you actually use it consistently enough for it to bear fruit. So the problem isn't necessarily with the program rather your use or non-use of it. To solve that we will recommend tips so simple that all they will require from you is the commitment to follow through. In fact two of three methods you already do everyday.

The best fast weight loss secret will require that you commit to doing four things consistently. You will need to honor the commitment to follow through, drink more water, eat more frequently and exercise more. Not complicated but very tedious at least until they become new habits.

Secret Tip #1 - Drink More Water Everyday
Our goal here is to greatly minimize or reduce the amount of calories you take in from drinking. The most basic way to comply with this is to substitute anything you drink now that has sugar in it for water. No large hoops to jump through with this one except maybe the habit you have of drinking soda, fruit juice and other beverages that are full of sugar everyday. This leads to the next secret . . .

Secret Tip #2 - Eat More Meals Everyday
The main intent here is to raise your metabolic rate so that you are potentially burning calories all the time. That includes sitting and sleeping. In order for that to happen you will need to make sure that you change your current eating habits from 2-3 times a day to 5-7 times a day. Along with this you also need to make sure your portions are appropriately minimized and that you don't skip a meal. Doing this will allow you to potentially burn more calories all of the time which is the goal of the next secret . . .

Secret Tip #3 - Exercise More Frequently
Our goal for this part of the secret is two fold. We want to provide another activity that burns calories and we want to improve your general level of fitness. This is accomplished by you making a commitment to exercise at least two to three times a week. This should be an aerobic type of exercise and each session should be 30 minutes or longer.

We have very briefly touched on some effective ways for you to lose weight. The most important one being your ability to honor the commitment of the weight loss program you are currently following. The best fast weight loss secret plan we presented requires you to drink more water, eat more meals and exercise more frequently. The plan is basic but like we stated initially if followed will produce the results I am sure you are looking for. This is why the best fast weight loss secret is something that can't really be communicated. It needs to be experienced. Just do it!
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