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Finding the right
weight-loss option
If you’re struggling with being obese
or overweight, it’s important to know
that you really can lose unwanted
pounds and gain better health.
Is there a secret to slimming down,
like so many quick-fix diets promise?
Not really. It takes time and deter-
mination, but weight-loss success is
within your reach.
What are your options?
Weight loss, even a modest amount,
can often help improve your health.
Lifestyle changes—such as cutting
calories, eating healthy foods and ex-
ercising regularly—are the basic tools.
Your doctor can help you learn
about making wise food choices, re-
ducing oversize portions and iden-
tifying habits that may cause you
to consume more calories than you
burn. A slow, steady weight loss of
1 to 2 pounds a week is usually best.
Along with controlling calories,
you may need 300 or more minutes
a week of moderately intense activi-
ties, such as brisk walking or cycling,
to help meet your weight-loss goals.
Sometimes, however, diet and ex-
ercise alone aren’t enough to help
people lose enough weight to im-
prove their health. In that case, medi-
cines or surgery may be an option.
Prescription weight-loss medicines
work by curbing appetite or limiting
the body’s absorption of fat. They
should be combined with healthy
eating and exercise.
Bariatric surgery could be an option
if your body mass index (BMI) is 40 or
more or if you have a weight-related
health condition, such as type 2 dia-
betes, and your BMI is 35 or greater.
Surgery requires a lifelong commit-
ment to healthy eating, exercise and
long-term medical follow-up.
Butler Memorial Hospital offers a
free weight-loss seminar monthly. To
learn more about this seminar or to
register, call
724-431-4190
.
U.S. Department of Health and Human Services
The BHS Diabetes and Health Management team is
composed of certified diabetes educators, a registered
dietitian and a registered nurse. For more information on
diabetes classes and support groups, call 724-284-4374.
Ways to
keep active
If you’re not in the
habit of being active,
start small and spread
your exercise out over
the day. You could:
»»
Walk around when
you’re on the phone.
»»
Stretch while you
watch your favorite TV
show.
»»
Play with your kids
or your dog.
»»
Park your car a block
or two away from your
destination and walk
the rest of the way.
»»
Take the stairs in-
stead of the elevator
or escalator.
»»
Do some gardening
or yard work.
American Diabetes Association
IF YOU’VE JUST
learned you have type 2 diabetes,
it’s normal to have mixed emotions. You may feel
angry about having the disease. You may feel re-
lieved to have a diagnosis—and a plan. You might
also think, “Why me?”
Having diabetes isn’t your fault. The disease re-
sults from a complicated interplay between genet-
ics and lifestyle. Scientists don’t fully understand
why some people get it and others don’t. But they
do know that there are ways to reduce the risk of
the serious complications associated with diabetes.
So, now that diabetes has been diagnosed, it’s
time to look forward. Ask yourself: What can I do
now to control this disease?
According to the American Diabetes Association,
you should:
Create ameal plan—and stick to it.
Your doctor
or a dietitian will help you adjust your diet to meet
your blood sugar (glucose) goals. You can probably
expect to:
»»
Count carbohydrates, which raise blood sugar the
most.
»»
Get more fiber, which can be found in fruits, veg-
etables, beans and whole grains. Eat less salt and
saturated fats.
Exercise most days of the week.
Physical activ-
ity helps keep your blood sugar and blood pressure
under control—and it even helps insulin work bet-
ter. It’s also a great way to relieve stress.
Try to work up to at least 30 minutes of aero-
bic activity a day, five days a week. And aim to do
some strength training and stretching too. Work
with your doctor to create an exercise plan that
suits you.
Know your blood glucose level.
Medications,
a healthy diet and regular exercise can help control
your blood sugar. But you need feedback to make
sure these interventions are working. That’s why it’s
important to monitor your blood sugar as directed
by your doctor.
He or she will help you determine your target
glucose level and how often you should check your
blood. Many people test several times a day. Record
the results to share with your doctor.
You should also have an A1C test at least twice a
year. It tests average blood glucose levels over time.
Managing blood sugar isn’t always easy—but it’s
worth it. If you stick with it, you’ll have more en-
ergy, feel less tired and avoid many of the health
problems associated with uncontrolled diabetes.
DIABETES
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