Prevent diabetes by setting just one behavior goal
Setting just one goal may be a success in preventing or delaying the onset of diabetes.
Have you been diagnosed with pre-diabetes or have a family history of diabetes? If so, you may want to start now by setting one goal to assist you in preventing diabetes down the road.
Goal-setting often focuses on the larger outcome and not the behavior that may contribute to the outcome. For example, often weight loss is a typical goal for many people with or without a prediabetes diagnosis. But what behavior can a person change that my result in weight loss?
Examples of behaviors that may lead to reduced weight include:
- Smaller portions
- Increased physical activity
- Eating more fruits and vegetables
- Eating less fat grams and calories
These are all examples of behaviors that may lead to a decrease in weight and preventing diabetes. If you understand your long-term goal, you may then be able to break down your goal into smaller, short-term goals each week. Each week you can add additional items or re-think and revise your goal if you are having a hard time succeeding with your behavior goal.
A goal of decreased portion sizes may look like this week-by-week:
- Week 1: Measure out cereal in the morning to 1 cup
- Week 2: Continue to measure out cereal and limit sweets to 1 serving per day
- Week 3: Continue with above and limit soda consumption to one 22 oz. soda per day
- Week 4: Continue with above and start to track food intake each day with portions on-line
Make sure to choose a behavior goal that you want to do! If a barrier or set-back occurs jump right back on the goal train the next day! Getting support from friends, family or other programs may assist you in reaching your goals.