Out of the 29 million Americans who live with diabetes, 8 million do not know they have diabetes
-that’s 1 in 4. And 9 out of 10 with prediabetes have no idea they are at risk for the disease.
If you are at risk for type 2 diabetes, you can make small, measurable changes that can reduce your risk and help you live a happier, healthier life. The YMCA’s Diabetes Prevention Program gives you the skills you need and the support you deserve to make lasting healthy lifestyle changes.
- Reduce body weight by 7%
- Increase physical activity to 150 minutes per week
WHO CAN PARTICIPATE?
Participants who qualify for the program must be at least 18 years old, overweight (BMI > 25)* and at high risk for developing type 2 diabetes indicated by a confirmatory blood value† or a clinical diagnosis of Gestational Diabetes (GDM) during previous pregnancy. If a blood value or diagnosis is not available, a qualifying risk score may be used to enroll.
Participants will receive a notebook which contains worksheets and handouts for them to use in each of the sessions of the lifestyle intervention. Participants will also receive a weekly journal and be asked to track their food and physical activity during the program. The YMCA’s Diabetes Prevention Program uses a Centers for Disease Control and Prevention
A trained lifestyle coach will facilitate a small group of participants in learning about healthier eating, physical activity and other behavior changes. The year-long program consists of 16 weekly sessions and three sessions every other week during the first six months followed by 6 monthly sessions.
Session 1 – Welcome to the YMCA’s Diabetes Prevention Program. In this session, participants are introduced to each other, their Lifestyle Coach, and the purpose and goals of the program.
Session 2 – Be a Fat Detective. Participants learn how to begin keeping an accurate food journal.
Session 3 – Ways to Eat Less Fat. Participants learn to use available resources (such as food labels) to identify healthier options.
Session 4 – Healthy Eating. Participants discuss the food groups and meal planning.
Session 5 – Move Those Muscles. Participants explore ways to add physical activity to their daily routine.
Session 6 – Being Active - A Way of Life. Participants learn the difference between purposeful physical activity and lifestyle physical activity.
Session 7 – Tip the Calorie Balance. Participants explore the principles behind “calories in verses calories out.”
Session 8 – Take Charge of What’s around You. Participants discuss the physical cues in their environment that trigger certain behaviors around eating and physical activity.
Session 9 – Problem Solving. Participants practice using the five steps involved in solving a problem.
Session 10 – Four Keys to Healthy Eating Out. Participants discuss tips for making healthier choices when eating out and practice selecting and ordering meals that fit in their plan.
Session 11 – Talk Back to Negative Thoughts. In this session, participants practice recognizing when they use negative self-talk. Then, they practice talking back to those negative thoughts with more positive ones.
Session 12 – The Slippery Slope of Lifestyle Change. Participants practice identifying typical barriers that cause them to slip from their plan. Then they create action plans to recover from these slips.
Session 13 – Jump Start Your Activity Plan. This session has participants explore new activities to avoid boredom in their physical activity routine.
Session 14 – Make Social Cues Work for You. This session explores the way that other people affect their choices around eating and physical activity.
Session 15 – You Can Manage Stress. Participants recognize how stress affects their bodies and minds as well as their choices. They learn methods for both avoiding stress and coping with stress.
Session 16 – Ways to Stay Motivated. Participants discuss methods they will use to stay motivated to maintain the healthy habits they have worked to create.
Session 17 – Eating to Prevent Diabetes: Planning Ahead. This session helps participants plan meals and snacks that will help them achieve their goals.
Session 18 – Staying Motivated to Keep Being Physically Active. Participants revisit the benefits of physical activity and strategies to stay active.
Session 19 – Maintaining Your Healthy Lifestyle. Participants recommit to their weight loss and physical activity goals and set new goals as appropriate.
Session 20 – Preventing Relapse – An Ounce of Prevention is Worth Pounds. This session helps participants understand the relapsing nature of behavior change and establish a plan for preventing or recovering from relapse.
Session 21 – Handling Holidays, Vacations, and Special Events. Participants discuss how to stay on their behavior change journey during times where they may face challenges to their progress.
Session 22 – Lifestyle Physical Activity. Participants revisit opportunities for increasing lifestyle physical activity during their daily routine.
Session 23 – Healthy Cooking. Participants explore tips on food preparation and recipe modification.
Session 24 – Variety and Balance in Your Dietary Intake. Participants revisit the food groups to help ensure variety and balance in their daily intake.
Session 25 – Maintaining Behavior Change for Diabetes Prevention. Participants assess their progress and discuss time management as a strategy for making and maintaining behavior changes that will help prevent or delay the onset of type 2 diabetes.