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Guide to Diabetes

Getting started - Making a plan

 

Small changes


Reducing your calorie intake regularly can make a big difference to your weight in the long term.

A small change is often much more sustainable and means that you are more likely to lose weight and keep it off.
 

  • Cutting back or using up 100kcal/day can lead to 10lb weight loss in a year*
  • Cutting back or using up 250kcal/day can lead to 2 stone weight loss in 1 year*
  • Cutting back or using up 500kcal a day can lead to 4 stone weight loss in 1 year*
    (*Based on an average weight loss)

 
These changes do have to be made on a daily basis and calories you cut down should not be substituted for calories from other foods if you want to achieve the weight loss above. 

 

Making a plan


Now you have had time to think about making changes to your diet and lifestyle, the next stage is to make a plan of how you are going to achieve the changes.
 
Think about…..

  • What you are going to do?
  • How you are going to do it?
  • When you are going to do it?
  • What might get in your way?
  • How you are going to over come this?
  • When you will review your plan?
  • Who do I need support from? (Family, Friends, Colleagues, Health care professionals, Weight loss groups?)
  • How confident to I feel to achieve my plan?

 
For example:
What am I going to do?

  • I am going to reduce my portions

 
How you are going to do it

  • I will get my smaller plates from the back of the cupboard so they are more accessible to use.

 
When you are going to do it

  • I will use them every night at my evening meal starting from tonight

 
What might get in the way?

  • I might be tempted to go back to my bigger plates if they are available

 
How you are going to over come this

  • I will put my bigger plates in the attic so I have no choice but to use the smaller plate

 
When you will review your plan

  • I will review my plan in 2 weeks

 
Who do I need support from?

  • My partner

 
How confident to I feel to achieve my plan.

  • I would say that I am very confident I will achieve this.

 

Managing lapses


It is completely normal to have times where following your plan becomes difficult. The important message is, don’t give up!

Try to

  • Focus on your success rather than shortcomings
  • Get back on track with your plan as soon as possible.
  • Identify why you went off track with your plan and how you could overcome this in the future.
  • Review your action plan

 
The sooner you are back on track, the more successful you will be.
 

Useful Website 

 
  • Diabetes UK -Managing your Weight
  • A large resource of information sheets are downloadable from The Leicestershire Nutrition and Dietetics Service LNDS NHS Website  www.lnds.nhs.uk For leaflets weight management groups/ supermarket tours held in Primary Care 
  • British Dietetic Association Website www.bda.uk.com
 

On Line Weight Loss Websites