Who can help me?
There are many types of health care providers (dietician, doctor, diabetes educator, pharmacist) who can help you.  Check with them before taking any weight loss medication, supplements, starting intensive exercise or changing your diet.

A healthy weight can be measured in many ways including:

Body mass index- This compares a person's weight to their height.  For most adults aged 18-64, body mass index of 25 or higher is over-weight.

Waist circumference is also important.  Too much fat around the waist (apple shape) is linked to health problems such as heart disease and blood pressure.  Waist circumference goals differ depending on the ethnic background and gender.  In general however, a healthy waist circumference for men is less than 100 cm and women less than 88cm.  If you are overweight, losing 5-10% of your current body weight at a rate of 1-2 kg per month is a healthy goal.  For someone who is 90 kg 5-10% is 4-9 kg. 

Challenges and possible solutions:
The challenges you might face are that you don't know how to start, don't feel ready to change, get discouraged and give up, have trouble keeping weight loss, have trouble when you lose weight and keeping the weight off.  You may also believe that your health condition prevents you from making lifestyle changes or your family and friends sometimes sabotage your efforts.  Occasionally you may make unhealthy choices when stressed, bored or for emotional reasons.  You may also not know what and how much to eat, feel deprived when you follow a "diet".  You may feel you don't have time to be active or to eat well.  It is often hard to eat healthy or keep active when away from home.  You may equally feel that keeping active and eating well is too expensive.

Special considerations for people with diabetes
People with diabetes must balance a healthy weight with the need to keep their blood glucose levels within the target range. 

Weight loss and lifestyle changes can affect blood glucose control.  You can often find this out by testing your blood glucose at recommended times and tracking your progress.  Diabetic medications may need to be reviewed if you are following such a healthy lifestyle.  Try not to let the fear of low blood glucose prevent you from being physically active and or eating smaller servings.

Some diabetic medications may affect weight.  Some complications such as high blood pressure, foot ulcers or eye damage may change the type of exercise you can do.  Always consult your medical practitioner. 

If lifestyle changes do not lead to the appropriate weight loss, then talk to your medical practitioner about other options.

The bottom line is that positive lifestyle changes, even small ones, can help you maintain and achieve a healthy weight and improve your overall health.  Eat well, be active and be yourself.

Lifestyle tips for a healthy weight
Key to reaching and staying at a healthy weight is to make the lifestyle changes you can live with.  Set realistic goals.  Make one or two small changes at a time.  When these changes are part of your daily routine, add new ones.

1.  Build exercise into your day
2. Eat only when hungry. 
3. Create a healthy environment. 
4. Eat regular balanced meals. 
5. Choose appropriate portions
6. Eat fibre rich food. 
7. Choose healthy beverages and snacks. 

Lastly believe in yourself.  Each person's body has its own size and shape.  Feel good about yourself and the lifestyle changes you make.  Remember to think long-term but make changes gradually. 

prof@cardiaclinic.co.bw