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The suggestions and information contained in this publication are generally consistent with the Clinical Practice Recommendations and other policies of the American Diabetes Association, but they do not represent the policy or position of the Association or any of its boards or committees. Reasonable steps have been taken to ensure the accuracy of the information presented. However, the American Diabetes Association cannot ensure the safety or efficacy of any product or service described in this publication. Individuals are advised to consult a physician or other appropriate health care professional before undertaking any diet or exercise program or taking any medication referred to in this publication. Professionals must use and apply their own professional judgment, experience, and training and should not rely solely on the information contained in this publication before prescribing any diet, exercise, or medication. The American Diabetes Association—its officers, directors, employees, volunteers, and members—assumes no responsibility or liability for personal or other injury, loss, or damage that may result from the suggestions or information in this publication.
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DOI: 10.2337/9781580404549
Library of Congress Cataloging-in-Publication Data; Weisenberger, Jill. Diabetes weight loss-- week by week : a safe, effective method for losing weight and improving your health / Jill Weisenberger. p. cm. Includes bibliographical references and index. ISBN 978-1-58040-454-9 (pbk.) 1. Diabetes--Diet therapy. 2. Diabetes--Exercise therapy. 3. Weight loss. 4. Self-care, Health. I. Title. RC662.W37 2012 616.4’620654--dc23 2012003694 eISBN: 978-1-58040-451-8
CONTENTS
Introduction: Getting Started Prepare to Be Successful Weigh In Set SMART Goals
Part 1: The Basics in 16 Weeks
Week 1: Calories Rule Be Aware. Be Very Aware High Carb or Low Carb? Start Moving Medication Check
Week 2: Pick a Weight-Loss Goal What Is Healthful Eating? Plate Method Decipher a Food Label: Portion vs. Serving Size Monitor Blood Glucose Often
Week 3: Eat Breakfast Use a Small Dish Keep Moving Reflect on Your Food Record
Week 4: Eat Water-Rich Foods 400-Calorie Lunches Fat-Free Isn’t Free Reward Yourself
Week 5: Food Swaps To Change or Not to Change Build Muscle Pantry Raid
Week 6: Make Excuses to Exercise Halt Negative Self-Talk Cook It!
Week 7: Tame Nighttime Nibbles Reset Your Routine Revisit Your Food Record
Week 8: Know Your Hunger Fill Up on Fiber Fiber in Your Food Eat Out What to Eat When Eating Out For More Information
Week 9: Size Matters Pack a Sack Checking In with Exercise
Week 10: Bulk Up Your Meals Stay the Course on the Weekends To Drink or Not to Drink?
Week 11: It’s Party Time! Your Progress Report Sugar-Free Foods Hit the Hay
Week 12: Put Snacks to Work Beat Hunger without the Carbs Conquer Cravings Distract Yourself
Week 13: Have Meal Replacements Handy Practice Eating Mindfully Reevaluate Your Exercise Routine How to Pick a Personal Trainer How to Pick a Gym
Week 14: Make Water Your Go-To Drink Jazz Up Your Meals Identify Binge Eating
Week 16: What’s on Your Plate? Ask for Help
Part 2: Focusing on the Long Term
Month 5: For the Long Haul: Stay Out of a Food Rut Address Stress
Month 6: For the Long Haul: Limit Saturated and Trans Fats Seek Out the Good-for-You Fats Busting through Plateaus