Director, Book Publishing, Abe Ogden; Managing Editor, Greg Guthrie; Acquisitions Editor, Victor Van Beuren; Editor, Courtney Rutledge; Production Manager, Melissa Sprott; Composition, ADA; Cover Design, Drop Cap Design; Illustrations, KTB Studios, LLC.
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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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American Diabetes Association
1701 North Beauregard Street
Alexandria, Virginia 22311
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
Month 7: For the Long Haul: Be Sodium Savvy
Remember Your Progress Report
Month 8: For the Long Haul: Keep Your Heart Healthy
Just Say No!
Month 9: For the Long Haul: What Will You Gain from Whole Grains?
What Are Whole Grains?
Overcoming Obstacles
Month 10: For the Long Haul: Making Healthful Eating Affordable
Beware the Health Halo
Month 11: For the Long Haul: Eating Well When Away from Home
Make a Travel Plan
Be Moderate
Month 12: Maintaining Your Weight Loss
Stay Motivated
Appendix
Weight-Loss Graph and Chart
SMART Goals Worksheet
Food Record
Weekly Plate Method Planner
Trouble Times and Places—A Record
Trouble Foods—A Record
Check It
Score It
My Progress
Overcoming Obstacles—The HURDLE Method
Sample Meal Patterns from the Dietary Guidelines for Americans
7-Day Menus
Recipe Appendix
Countless people helped me conceive of this book and make it a reality.
First, thanks go to my patients, who have taught me about their lives,
struggles with their weight and food choices, and the strategies to their many successes. You all inspire me.
Thank you to all of the wonderful people at the American Diabetes Association, especially to Victor Van Beuren for your relentless support, guidance, and enthusiasm for this project and for always saying something that makes me laugh. To Greg Guthrie, thank you for tirelessly plowing through the details and being such a pleasure to work with.
Many colleagues have contributed to this book. Thank you, Wendy Jo Peterson, MS, RD, Rita Grandgenett, MS, RD, and Judy Doherty for creating such delicious and nutritious recipes. Thank you, Carly Sopko, RD, for helping with recipe testing and making it a fun week together in the kitchen. To Michelle Voss and Sarah Waybright, MS, RD, thank you both for your kind research support, creative minds, and attention to detail. Thanks go to many more colleagues around the country for generously sharing their skills and knowledge and for introducing me to their patients who are profiled in this book.
Nothing in my life would be worth doing without the support of my best friend and husband, Drew Weisenberger. Thank you for always putting me first and for treating me like a princess even though I know I don’t deserve it. To Erin and Emily, I thank you both for being terrific daughters and also for putting up with tasting the same recipes over and over and complaining very little. Thank you also for always saying that you are proud of me and for pushing me to do my best the same way I push you to do yours. To my four-legged best friends—Nikki, thanks for making sure I never sat still too long, and Cocoa, thanks for always keeping me company, no matter the time of day or night.