Use the example below to learn how to calculate your exact weight-loss goal. For example, if you weigh 200 pounds and want to lose 5 percent of your current weight, then you would need to lose 10 pounds. Find your weight-loss goalįind your current weight in the first column to see how much weight you would need to lose for a 5-, 7-, or 10-percent weight loss. A good short-term goal is to lose 1 to 2 pounds per week.Ĭalculate your BMI to learn whether you are overweight. For example, if you weigh 200 pounds, a 10 percent weight-loss goal means that you will try to lose 20 pounds. Try to lose at least 5 to 10 percent of your current weight within 6 months. Set a weight-loss goal that you can reach. If you are overweight, the keys to preventing type 2 diabetes are to lose weight by choosing foods and drinks that are lower in calories, and to be more active. You can also join a diabetes prevention program to meet other people who are making similar changes. Get your friends and family involved by asking them to support your changes. It’s not easy to make and stick to lifelong changes in what you eat and how often you are active. Also, ask if your health insurance covers services for weight loss or physical activity. Learn about other ways to help reach your goal, such as taking the medicine metformin. Talk with your health care teamĪsk your health care team about steps you can take to prevent type 2 diabetes. Use your phone, a printed log, online tracker, app, or other device to record your weight, what you eat and drink, and how long you are active. Keep track of your progress to help you reach your goals. Start slowly and add more activity until you get to at least 30 minutes of physical activity, like a brisk walk, 5 days a week. Move moreįind ways to be active every day. Research shows that you can prevent or delay type 2 diabetes by losing weight by following a reduced-calorie eating plan and being more active each day. Follow a healthy eating plan for weight loss For example, if you weigh 200 pounds, a 10-percent weight-loss goal means that you will try to lose 20 pounds. Try to lose at least 5 to 10 percent of your current weight.
If you are overweight, set a weight-loss goal that you can reach. Follow these steps to get started on your game plan. The information below is based on the NIH-sponsored Diabetes Prevention Program (DPP) research study, which showed that people could prevent or delay type 2 diabetes even if they were at high risk for the disease. Taking small steps, such as eating less and moving more to lose weight, can help you prevent or delay type 2 diabetes and related health problems. Type 2 diabetes prevention is proven, possible, and powerful.
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