Healthy Weight Loss Guide

› Healthy Weight Loss Guide

Before starting on this healthy weight loss guide, I would strongly suggest to go see your doctor before starting any exercise or weight loss program that you see on my Diabetes Fit For Life site.

So your doctor just told you that you’re pre-diabetic or you have type 2 diabetes and he suggest that you start doing some exercises.

Let me give you a piece of advice in weight loss, burning extra fat or controlling your blood sugar doesn't happen at the gym. It starts in the kitchen. I read many articles and spoken to trainers and dietitians and they all say weight loss is 80% diet 20% exercise. 

Here is the breakdown of all preparation that you need to do before we can start to lose you weight, burn off the extra fat and control your diabetes. You will notice that I will repeat a few of the information but I'm trying to get you use to the point of eating 6 small meals a day, drinking 8 glasses of water each and everyday until it becomes second nature to you. By spending a week enforces you to start creating some good habits that you can do for the rest of your life.

Let Get started on This Healthy Weight Loss Guide

Day 1


  • Clean out your refrigerator.
  • Get rid of old condiments, the ones that have been sitting in the fridge since last year. 
  • Make a  grocery list:
  • Condiments that you have just gotten rid of.
  • Spices (cinnamon, cayenne pepper, basil,etc)
  • Lean Meats
  • Lean fish (such as tuna) and fatty fish (such as salmon)
  • Get plenty of fruit and vegetables.
  • Healthy foods that enhance flavor (lemons, lime,garlic, ginger)
  • Go grocery shopping and fill you refrigerator with food from here.
  • Buy a workout journal
  • Make a simple dinner: lean grilled steak and vegetables.

Day 2  on this Healthy Weight Loss Guide


  • Clean out your cupboards (get rid of all the junk food that’s likely to tempt you)
  • Freeze individual servings of these health foods.
  • Eat at least five meals throughout the day.  
  • Record the meals in your journal.
  • Make a few multiple-ingredients food such as chicken soup with vegetable, chilli or turkey chilli, etc to have on hand when you don’t have time to cook or your can check out.

Day 3


  • Eat at least five small meals throughout the day.
  • Drink eight glasses of water or green tea.
  • Take your multivitamin.
  • Record the meals in your journal

Day 4 on this Healthy Weight Loss Guide


  • Join a gym or get you home gym equipment ready to go.
  • Now start eating 6 small meals a day.
  • Drink 8 glasses of water or green tea.
  • Take your multivitamin.
  • Record the meals in your journal

Day 5


  • Eat six small meals.
  • Drink 8 glasses of water or green tea.
  • Take your multivitamin.
  • Buy gym clothing and shoes.
  • Record the meals in your journal

Day 6 on this Healthy Weight Loss Guide


  • Eat six small meals.
  • Drink 8 glasses of water or green tea.
  • Take your multivitamin.
  • Reward yourself with cookie or a small treat if you followed your meal plan during the week.
  • Record the meals in your journal

Day 7


  • Eat six small meals.
  • Drink 8 glasses of water or green tea.
  • Take your multivitamin.
  • Go back to the grocery store and restock. Emphasize a range of food but also get more of the food that you’re going to eat everyday (eggs, eggs white, chicken breast, broccoli, etc)
  • Record the meals in your journal

Healthy Weight Loss Guide Tips

You just found out you’re a pre-diabetic or have type 2 diabetes but did you know that in some cases losing just 5% to 7% of your weight can lower blood pressure, cholesterol, blood sugar, and reduced insulin resistance. You should think about Eating Healthy With Diabetes.

Before you start exercising follow these healthy weight loss guide so that we can get you on the road to to a healthier you.

If your're looking for ways to get motivated to exercise and lose weight checking some of my tips here. Motivation is the key that will help you stay on track. 


Tip # 1 Emotional Eating

Emotional eating is one of the bad habits that plagues diabetics and figuring out what triggers those sweet tooth cravings is the key in getting your blood sugar under control and lose weight.


Tip # 2 Slow Down On Losing Weight

When it comes losing weight everyone wants that secret diet pill, crash diet or the next weight loss fad to lose 10 pounds in a week.

But to tell you the truth if you're going on one of those diets you will be starving yourself into guarantee failure.

Those diets restrict you from eating the food that your body needs explain: low carb diet, no fat fat diets or drink only grapefruit juice diet.

It is true that you will lose 10 pounds in ten day but once you stop those diets you will put back on the weight and even more.

So if you ask any expert that the ideal weight lost is between 1 to 2 lbs per week and this is the target goal that you should aim for.


Tip# 3 Find A Friend To Train With 

When I started to go to the gym I went I few times by myself and quit several times. I was so unmotivated, I would think of every excuse in the book like “ It’s too cold outside to go to the gym today” , “ I’m so tired from a long day at work” or “I will go tomorrow”, and once you start making those excuses it becomes more easier to not go.

But the key that I found works the best is finding a friend or a family member, and you would never guess who I got to go. My mother, that right my Mom who is 25 years older than me and with a family history diabetes. She was the perfect person to go with.

So today my mother and I still goes to the gym and everyone is amazing that my training partner is my Mom and they wish they could get their mother into the gym (and yes ladies, she lift  weights) :-).


Tip # 4 Exercise

This tip is a no brainier like I said before about weight loss and burning fat is 80% diet and 20% exercise.

Now when I say get exercising I’m not saying to run on the treadmill for 60 mins or bench press 150 lbs the first day.

Start off slowly, example walk of 20 minutes a day, go swimming or park your car five blocks away from work and walk.

So get moving, if my mother could do it, what is your excuse?


Tip # 5 - Don’t Believe Everything You Hear

When searching for the perfect weight loss plan you’re  going to come cross many misleading information that will promise you that you can lose 14 lbs in 3 day , chances are this is not true.

To tell you the truth if this was the case everyone would be skinny and we wouldn't need a weight loss site and a page like like this one.

Are you Sick of crash diets and fad diets? Follow these healthy tips, read this great article at Webmd.

Here is another great video on healthy weight loss guide on youtube that you should watch.


Your finish reading my healthy weight loss guide and you've cleaned your refrigerator an are ready to begin exercising it's time to find out how much calorie your need to maintain your current body weight and how much weight you need to lose to get to you healthy body weight.

Once you have completed week one gave yourself a hand, now your way to a healthy you with diabetes and and losing weight.

Thanks for stopping by! 

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