Diabetes Weight Loss: Week by Week: A Safe, Effective Method for Losing Weight and Improving Your Health

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Overview

More than 23 million adult Americans have diabetes. More than two-thirds of American adults with type 2 diabetes are significantly overweight or obese. The majority of overweight people have tried unsuccessfully to lose weight one or more times, only to regain it within months. They know that losing weight can improve their health; they just need to know how to make it happen and how to keep those pounds off. Diabetes Weight Loss—Week by Week guides people with diabetes through the steps toward lasting weight ...

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Diabetes Weight Loss: Week by Week: A Safe, Effective Method for Losing Weight and Improving Your Health

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Overview

More than 23 million adult Americans have diabetes. More than two-thirds of American adults with type 2 diabetes are significantly overweight or obese. The majority of overweight people have tried unsuccessfully to lose weight one or more times, only to regain it within months. They know that losing weight can improve their health; they just need to know how to make it happen and how to keep those pounds off. Diabetes Weight Loss—Week by Week guides people with diabetes through the steps toward lasting weight loss, better health, and possibly improved blood glucose control. With a week-by-week approach and emphasis on incremental changes, readers gain the knowledge, skills, and confidence required for permanent weight loss and lifestyle change. Readers also learn from the triumphs of others by reading their brief stories, and the included recipes show how to bring healthy meals into the house.

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Editorial Reviews

From the Publisher
"Whether you’re someone who is newly diagnosed or has been trying to unsuccessfully shed pounds and manage blood glucose for years, Diabetes Weight Loss—Week by Week is the dietary owner’s manual you’ve been looking for. This wonderful guide holds your hand every step of the way during the delicious journey by providing great and practical tips from actual patients who are successfully managing diabetes. The recipes are AMAZING, too!"
—David Grotto, RD, LDN, author of 101 Foods That Could Save Your Life!

"If you’re in search of the best strategy for losing weight to help treat—or even prevent—diabetes, Jill Weisenberger has written a wonderful master plan for you. Chapter by chapter, week by week, the book is packed with specific advice and practical tools, including exercise plans, meal guides, and dining out tactics, that will help you achieve a healthy weight loss."
—Sharon Palmer, RD, author of The Plant-Powered Diet and editor of Environmental Nutrition

"I applaud Jill on compiling such a thorough, easy-to-read, and practical book on nutrition. Although it is focused on people with diabetes, the information really applies to anyone who wants to eat healthier. I found the goals for each week particularly beneficial in keeping me on track. Rather just another fad diet program, this book is focused on opening your eyes to the haves rather than the have nots. I have incorporated many previously overlooked healthy foods into my diet since reading this book."
—Brandy Barnes, MSW, Founder and CEO of DiabetesSisters

"This program should be in the homes of all diabetics to help them manage their weight. It is filled with sound and practical advice that systematically targets the behaviors that lead to weight gain and shows readers how to replace them with healthy habits that they can sustain."
—Barbara Rolls, PhD, author of The Ultimate Volumetrics Diet

"This comprehensive weight-loss guide for people with diabetes will educate you and motivate you to take control of your weight while managing your diabetes at the same time. It's not a drab one-size-fits all kind of plan, which for sure does not work for the masses. Jill Weisenberger takes the approach that everyone is different and that you need to tailor your weight management plan to your life, your preferences, and your health needs. You'll set reasonable goals, learn new skills and strategies, track your progress on innovative monitoring forms, and discover a healthier, happier, and more productive life."
—Steven Edelman, MD, founder and director of Taking Control of Your Diabetes

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Product Details

  • ISBN-13: 9781580404549
  • Publisher: American Diabetes Association
  • Publication date: 7/10/2012
  • Pages: 230
  • Sales rank: 154,507
  • Product dimensions: 6.08 (w) x 8.80 (h) x 0.46 (d)

Meet the Author

Jill Weisenberger, MS, RD, CDE, speaks, writes, and cooks up all things nutrition and diabetes. She has a mission to empower people to take better control of their health. As a certified diabetes educator and registered dietitian, Jill has counseled thousands of individuals wishing to develop healthier habits and live healthier lives. She acts as their nutrition and diabetes expert, coach, cheerleader, and strategist. Jill understands their everyday struggles and has the solutions to help them be successful.

Jill is well known and respected by her peers. She is an active member of the Academy of Nutrition and Dietetics and several of its practice groups, including Diabetes Care and Education, Weight Management, Nutrition Entrepreneurs, and Food and Culinary Professionals. She has held and currently holds several volunteer and leadership positions in these organizations.

Jill’s feature articles, shorts, and recipes have appeared in a variety of publications including Diabetic Living, Diabetes Monitor, EatingWell, Diabetic Cooking, Environmental Nutrition, and Today’s Dietitian.

Jill is a frequent guest on local radio and television stations and has been quoted for general nutrition and diabetes or weight-loss-specific topics in both web and print, including the textbook, Nutrition Therapy and Pathophysiology (Nelms, Sucher, and Long, 2007 Thomson Brooks/Cole), USA Today, Today's Dietitian, and the Chicago Tribune.

Jill also consults to the food industry, helping to position products with a nutrition and health advantage. She is passionate about good-tasting food that is good for the body, so she’s always experimenting in the kitchen and cooking up something new. Jill lives in southeastern Virginia with her husband, two daughters, and two dogs. Mountain biking is a favorite family activity.

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Table of Contents

Acknowledgments vii

Introduction 1

Getting Started 1

Prepare to Be Successful 3

Weigh In 3

Set SMART Goals 4

Part 1 The Basics in 16 Weeks

Week 1 9

Calories Rule 9

Be Aware. Be Very Aware 11

High Carb or Low Carb? 13

Start Moving 14

Medication Check 17

Week 2 19

Pick a Weight-Loss Goal 19

What Is Healthful Eating? 20

Plate Method 21

Decipher a Food Label: Portion vs. Serving Size 22

Monitor Blood Glucose Often 23

Week 3 27

Eat Breakfast 27

Use a Small Dish 29

Keep Moving 30

Reflect on Your Food Record 33

Week 4 37

Eat Water-Rich Foods 37

Fat-Free Isn't Free 39

Reward Yourself 41

Week 5 43

Food Swaps 43

To Change or Not to Change 46

Build Muscle 46

Pantry Raid 47

Week 6 51

Make Excuses to Exercise 51

Halt Negative Self-Talk 52

Cook It! 55

Week 7 59

Tame Nighttime Nibbles 59

Reset Your Routine 61

Revisit Your Food Record 61

Week 8 63

Know Your Hunger 63

Fill Up on Fiber 64

Fiber in Your Food 64

Eat Out 66

What to Eat When Eating Out 67

For More Information 70

Week 9 73

Size Matters 73

Pack a Sack 75

Checking In with Exercise 77

Week 10 81

Bulk Up Your Meals 81

Stay the Course on the Weekends 83

To Drink or Not to Drink? 84

Week 11 87

It's Party Time! 87

Your Progress Report 89

Sugar-Free Foods 89

Hit the Hay 90

Week 12 93

Put Snacks to Work 93

Beat Hunger without the Carbs 94

Conquer Cravings 95

Distract Yourself 96

Week 13 99

Have Meal Replacements Handy 99

Practice Eating Mindfully 101

Reevaluate Your Exercise Routine 102

How to Pick a Personal Trainer 102

How to Pick a Gym 103

Week 14 107

Make Water Your Go-To Drink 107

Jazz Up Your Meals 108

Identify Binge Eating 109

Week 15 111

Make Plan B 111

Week 16 115

What's on Your Plate? 115

Ask for Help 118

Part 2 Focusing on the Long Term

Month 5 123

For the Long Haul: Stay Out of a Food Rut 123

Address Stress 125

Month 6 129

For the Long Haul: Limit Saturated and Trans Fats 129

Seek Out the Good-for-You Fats 132

Busting through Plateaus 132

Month 7 135

For the Long Haul: Be Sodium Savvy 135

Remember Your Progress Report 137

Month 8 139

For the Long Haul: Keep Your Heart Healthy 139

Just Say No! 140

Month 9 143

For the Long Haul: What Will You Gain from Whole Grains 143

What Are Whole Grains? 143

Overcoming Obstacles 145

Month 10 149

For the Long Haul: Making Healthful Eating Affordable 149

Beware the Health Halo 151

Month 11 153

For the Long Haul: Eating Well When Away from Home 153

Make a Travel Plan 154

Be Moderate 155

Month 12 157

Maintaining Your Weight Loss 157

Stay Motivated 159

Appendix 161

Weight-Loss Graph and Chart 162

SMART Goals Worksheet 165

Food Record 167

Weekly Plate Method Planner 168

Trouble Times and Places-A Record 170

Trouble Foods-A Record 171

Check It 172

Score It 174

My Progress 176

Overcoming Obstacles-The HURDLE Method 177

Sample Meal Patterns from the Dietary Guidelines for Americans 178

7-Day Menus 183

Recipe Appendix 198

References 221

Index 225

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Customer Reviews

Average Rating 4
( 11 )
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Sort by: Showing all of 11 Customer Reviews
  • Anonymous

    Posted January 6, 2013

    My rating is o stars

    The title is completely misleading. This book containes reciepes the
    Author obtained in Italy. Any one from the south will probably find the receipts as useless as I did. I was expecting a week to week guide to assist me in diabetic weight loss. This is just a fancy recipe book. A complete waste of money.

    1 out of 1 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Posted September 12, 2012

    Not just another diet book or fad. This is an educational and mo

    Not just another diet book or fad. This is an educational and motivational tool that helps you develop new eating behaviors! Easy to understand, to set your own goals and be reinforced with your successes to achieve a healthy life style! Positive, practical tips, with menus and recipes to guide you. A real addition to the diabetes management world, as well as for those without diabetes.
    Connie B, RD, LD, CDE

    1 out of 1 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Posted August 30, 2012

    As a registered dietitian, I frequently get asked for recommenda

    As a registered dietitian, I frequently get asked for recommendations for books about managing diabetes. This book is now top of my list! I love the way Jill presents all the topics in a logical format - calories first, since it's the most important....then, into topics such as carbohydrates, reading labels, what to eat for breakfast, building muscle, and eating out, too! There's recipes and meal plans, too! The stories from actual clients are also very motivating.

    1 out of 1 people found this review helpful.

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  • Posted June 27, 2012

    Guidelines for a Healthy Life

    I highly recommend this book for everybody. It is well researched. The recipes are delicious as well as healthful. Follow Ms Weisenberger's guidelines for keeping off unwanted pounds while maintaining a healthy body.

    1 out of 1 people found this review helpful.

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  • Anonymous

    Posted March 12, 2014

    Excellent Book! I found this book motivational and very easy to

    Excellent Book!
    I found this book motivational and very easy to pick up. I have tried most of the recipes and they were delicious so I disagree with the review just below. This book and the wonderful recipes included have helped me immensely. I have recommended this book to all of my friends!

    Was this review helpful? Yes  No   Report this review
  • Posted September 23, 2012

    What a great and practical guide! If you are seeking a no-nonsen

    What a great and practical guide! If you are seeking a no-nonsense path to learning how to effectively manage health, this is it.

    Was this review helpful? Yes  No   Report this review
  • Posted September 6, 2012

    Managing weight and diabetes can be very overwhelming. Jill Weis

    Managing weight and diabetes can be very overwhelming. Jill Weisenberger has done an excellent job breaking the process down into week-by-week steps that are more feasible for readers. Following this plan allows readers to make safe, healthy, gradual changes to health habits that can be sustained long-term. The book is a complete program with recipes, meal plans, and forms to track your progress. Jill’s approach recognizes the challenges people face in day-to-day living and offers realistic strategies backed by sound scientific research to make lasting behavior change.

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  • Posted September 5, 2012

    Jill Weisenberger has written a guide with practical advice and

    Jill Weisenberger has written a guide with practical advice and tips to promote dietary and behavioral changes for blood sugar control. As a dietitian, I appreciate the gentle nutritional guidelines based on research and weekly skill building to support change, rather than information overload without any practical use. The inspirational stories, worksheets, meal plans and tasty recipes are a pleasant addition to the book. This book would nicely compliment one’s work with a diabetes educator and/or dietitian. If you want to manage your diabetes without feeling overwhelmed or confused, this is the book for you.

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  • Anonymous

    Posted November 30, 2012

    No text was provided for this review.

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    Posted August 15, 2013

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    Posted December 16, 2012

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