Prevent Type 2 Diabetes
The Small Steps. Big Rewards. GAME PLAN
The Small Steps. Big Rewards. GAME PLAN is based on the lifestyle modification strategies used in the Diabetes Prevention Program (DPP), sponsored by the National Institutes of Health. The information provided here is taken from NIH Publication No. 03-5334.

Download the complete GAME PLAN booklet here.
Includes Food and Activity Tracker to help you with your GAME PLAN. (Adobe Acrobat Reader required.)
Congratulations!
By reading this you are taking your first step toward preventing diabetes and living a longer, healthier life. Diabetes prevention means lowering your risk for heart disease, stroke, kidney disease, blindness, amputation, and other serious problems. That’s a big reward for you and a big reward for your family and friends.

You may have a family member with diabetes. Maybe you have to drive him to his weekly kidney dialysis.Maybe you help her cut her toenails, because she can’t see and it would be dangerous to damage her feet. But you are in a position to avoid these complications from diabetes. You can prevent diabetes and stay healthy.

Diabetes prevention is possible, powerful, and proven.
Recent studies have proven that people at high risk for diabetes can prevent or delay the onset of the disease with 30 minutes of physical activity, 5 days a week, and losing 5 to 7 percent of their body weight. In other words, you don’t have to knock yourself out to prevent diabetes. The key is: small steps that lead to big rewards.

Know Your Diabetes Risk.
Work with your health care provider to find out if you are at risk for diabetes or if you have pre-diabetes. You can also use our online tool as a first step toward assessing your risk.
Knowing you don’t have diabetes, and that you can prevent or delay it if you are at risk, will give you peace of mind. Think about why you want to prevent diabetes…or who you want to do it for.
Commit to your GAME PLAN.
Set goals, and don’t forget to work with your health care provider, family, and friends. For example, losing 5 to 7 percent of your weight is one big step to reduce your risk of diabetes. That’s 10 to 15 pounds for a person who weighs 200 pounds.When you figure out how many pounds that is for you, you see that you can meet your goal.

Write down your goals using the following guideline:
My 5% goal will be to lose _______ pounds
My 7% goal will be to lose _______ pounds
My 10% goal will be to lose _______ pounds

Try to weigh yourself every day and record your progress. Research shows that this is an effective way to help you reach your goals.
Setting goals will help you stick to your GAME PLAN and help you track your success!
Track your GAME PLAN progress.
Use the Food and Activity Tracker to help you lose 5 to 7 percent of your weight. Just jotting down what you eat and drink each day is proven to be one of the most powerful ways to lose weight and keep it off.

Make sure you track the number of calories and fat grams you consume each day. Use the Fat and Calorie Counter included in the Food and Activity Tracker. Also, be sure to record how many minutes of physical activity you perform each day. Check with your health care provider about what goals are best for you.

Write down your goals using the following guideline, or use the chart provided in the tracker:
My goal is to consume _______ calories per day.
My goal is to consume _______ fat grams per day.
My goal is to get _______ minutes of physical activity per day.

Use the first page of the tracker to record the small steps you will take each week to meet your goals and follow your GAME PLAN.
Losing weight can help prevent diabetes, heart disease, certain cancers, and many other chronic diseases. You will also look better and feel better.
Start walking.
Start off slowly and work up to 30 minutes of brisk walking a day. Or try dancing, swimming, biking, jogging, or any activity that helps get your heart rate up a bit.
Even modest amounts of activity help cut the risk of obesity, high blood pressure, and diabetes. Taking walks or bike rides can also be great ways to spend time with friends or family. You are now on the road to a lifetime of good health!
 
 
Walking...
A Step in the Right Direction
  Why walk?
Walking is one of the easiest ways to be physically active. You can do it almost anywhere and at anytime.

Walking is also inexpensive. All you need is a pair of shoes with sturdy heel support.

Walking will:
  • Give you more energy
  • Help you to relax
  • Reduce stress
  • Help you sleep better
  • Tone your muscles
  • Help control your appetite
  • Increase the number of calories your body uses
  • Help prevent diabetes
Is it okay for me to walk?
  Answer the following questions before you begin a walking program.
  • Has your health care provider
    ever told you that you have
    heart trouble?
  • When you are physically active, do you have pains in your chest or on your left side (neck, shoulder, or arm)?
  • Do you feel extremely breathless after you have been physically active?
  • Has your health care provider told you that you have high blood pressure?
  • Has your health care provider told you that you have bone or joint problems, like arthritis, that could get worse if you are physically active?
  • Are you over 50 years old and not
    used to a lot of physical activity?
  • Do you have a health problem or physical reason not mentioned here that might keep you from starting a walking program?
  If you answered yes to any of these questions, please check with your health care provider.
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