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

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

by Jill Weisenberger

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Overview

Take the anxiety and confusion out of weight loss. Diabetes Weight Loss-Week by Week will help you develop a personalized weight-loss plan that works for you and your diabetes. Over the course of a year, you will learn how to lose weight and keep it off.

Choose from dozens of positive habits to build on and work at your own pace

Create a plan that will guide you forward and reinforce the successes you already enjoy

Be inspired by the success stories of real people who have lost weight

Chart your progress with over 50 pages of tracking sheets, forms, and worksheets

Eat healthy using a week of wholesome menus and 21 delicious recipes

Product Details

ISBN-13: 9781580404549
Publisher: American Diabetes Association
Publication date: 07/10/2012
Pages: 230
Sales rank: 170,874
Product dimensions: 6.08(w) x 8.80(h) x 0.46(d)

About 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.

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

Customer Reviews

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Diabetes Weight Loss: Week by Week: A Safe, Effective Method for Losing Weight and Improving Your Health 4 out of 5 based on 0 ratings. 11 reviews.
ConnieBCB More than 1 year ago
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
Dr_Jo More than 1 year ago
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.
bettys1870 More than 1 year ago
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.
Anonymous More than 1 year ago
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!
Anonymous More than 1 year ago
Anonymous More than 1 year ago
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.
Anonymous More than 1 year ago
Anonymous More than 1 year ago
ccarlrd More than 1 year ago
What a great and practical guide! If you are seeking a no-nonsense path to learning how to effectively manage health, this is it.
HeatherLeonardRD More than 1 year ago
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.
JamieLeeRD More than 1 year ago
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.