Session 1

Getting Started

Let’s begin by reviewing some essential facts about type 2 diabetes and prediabetes and how UPrevent aims to help you preserve your health.

Session 1-2

UPrevent Goals – Our goal is to help you prevent type 2 diabetes and improve your longevity & quality of life by losing weight and becoming more active.

UPrevent Goals

By the end of the first six months, your goal is to:
K

Lose at least 7-9 percent of your starting weight.

K

Get at least 150 minutes of physical activity each week.

By the end of the second six months, your goal is to:
K

Keep off the weight you’ve lost.

K

Lose more weight if you wish.

K

Keep working toward your goal weight, if you haven’t reached it.

K

Keep getting at least 150 minutes of activity each week.

Losing weight can

\

Prevent or delay type 2 diabetes: The Diabetes Prevention Program found that for every 1 kilogram (2.2 pounds) of weight lost, the risk of development of diabetes was reduced by 16%.

Emma

Emma is moderately overweight. Her doctor has told her that she is at risk. As an example if Emma who weighs 185 pounds can lose 9 pounds – which is 5% of her weight and keep it off, he reduces her risk for developing diabetes by about 70%.

Losing weight can also

\

Lower your blood pressure and improve your blood lipid (fat) levels

\

Ease sleep problems, arthritis, and depression

\

Lower your risk of heart attack and stroke

\

Possibly reduce risk of certain cancers

\

Make you feel better about yourself

\

Reduces Insulin Resistance and chronic inflammation

Losing weight can

\

Prevent or delay type 2 diabetes mainly by helping to achieve and maintain the weight goal. In the Diabetes Prevention Program, only 20% of people managed to reach their weight loss goal without also reaching their physical activity goal.

Losing weight can

\

Lower your blood pressure and improve your blood lipid levels

\

Give you more energy

\

Lower your risk of heart attack and stroke

\

Help you sleep better

\

Lower your stress level

\

Improve your memory, balance, and flexibility

\

Strengthen your muscles and bones

\

Lift your mood

Reaching your goal weight can therefore:
K

Prevent or delay type 2 diabetes

K

Prevent heart disease

K

Help you look and feel better

K

Improve your overall health

Create A Positive Action Plan

In the coming week, I will:
\
Weigh myself at least once this week and record in the To Do section of MyUHealth chart at the beginning of the next session.
Your Six-Month Goals:
\

Your Activity Goal:

In the next six months, I will get at least 150 minutes of activity each week at a moderate pace or more.
Learn More

Basics of Diabetes: https://www.niddk.nih.gov/health-information/diabetes

Basics of Prediabetes: https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance