• Only eat dessert on a day starting with an “S” for 2 weeks.
• Start a food journal and write down what you eat for 2 weeks.
• Measure or weigh what you eat for 2 weeks.

Use if/then statements to help you stay on track. Such as: IF I’m going to snack THEN I’ll eat fruit. Or, IF I’m going to have alcohol THEN I’ll only have one drink. Try it—it helps!

• To control portions, ask dining companions to split or share an entrée.
• No one wants to share? Order a to-go box with your meal and box up half before you start.
• Don’t feel compelled to order an entrée. Try salad and soup or small plates.

Keep the flavor, lose the unhealthy fat! Order dishes made with olive oil not butter.

• Park at the back of the parking lot every day at work or when shopping.
• Take a short walk 3 days a week for 2 weeks. Feeling up to it? Add a couple of minutes to your walk each week.
• Don’t go more than 2 days in a row without exercise for 2 weeks.

Speak to your healthcare provider before making changes to your exercise routine.

Spend time with role models—or become one. Hanging out with people who model healthy habits may help you both. So find people in your life who share fitness goals and make a point to get together.

• During the day: Stand up while you’re talking on the phone or riding public transportation.
• In the kitchen: Buy fresh vegetables that require chopping, wash the dishes by hand, or both.
• In the morning: Do mini-squats while brushing your teeth or styling your hair.
• In the office: Schedule meetings in conference rooms at the other end of your office, or brainstorm while walking.

Speak to your healthcare provider before making changes to your exercise routine.

Keep sneakers in your car or at your desk.

• Diabetes can change over time. Make it a priority to talk about changes to your overall diabetes management plan with your healthcare provider.
• Together, make a list of what to track so you’ll both know when a change in your medication is needed.
• Check your blood sugar according to the schedule your healthcare provider recommends.

Does your mind draw a blank during your appointments?
Use our TeamingUp Discussion Guide.

• Talk with your healthcare team about changes in your diabetes and how that may affect your overall diabetes management plan.
• Keep track of what you’re tracking: Your blood sugar, weight, exercise. Make notes for your next visit with your healthcare provider.
• Keep a journal. It works. And it helps keep your progress all in one place.

Try using the word “but” to interrupt negative thoughts. Such as: “I’m not perfect at this, BUT, if I work at it I might get better later.” We know you can do it!