It's difficult to find another medical condition as closely linked to weight-issues as diabetes. 9 out of 10 people diagnosed with type 2 diabetes are overweight! Chances are that if you're reading this, you are diabetic, pre-diabetic, or you care about someone who is.

The incidence of diabetes has increased dramatically in recent years, and it's no coincidence that obesity has as well. The good news is that type 2 diabetes, the one most closely linked to weight and lifestyle, can be prevented or delayed by losing weight and increasing physical activity! Doctors notice significant improvements with a loss of as little as 10-15 pounds. This small weight loss can lower your blood glucose, your blood pressure, and your blood fats. Talk about an incentive!

How do you start?

The most difficult part about any diet is getting started. Old habits are hard to break, but even small changes add up to huge benefits! Be sure to meet with your doctor prior to starting any kind of diet or exercise program. To get started, write down a few manageable short-term goals. Make them something that you can realistically achieve in a period of one month. For example, you could strive to lose 5 pounds, commit to walking 30 minutes 3 x week, and make healthy food choices 5 days a week, leaving weekends for the occasional splurge. Make your goals as specific as possible. You'll have a better chance of attaining them.

Purchase a journal or tablet and record everything you eat and all of your physical activity. The process of journaling can be very motivating.

Spend a few minutes alone each day quietly reflecting on your goals and what you need to do to achieve them. Visualize yourself at the end of the month, five pounds lighter, and more confident. When you visualize, see the details, not just the big picture. See specifically what you must do to make this happen. Imagine what you will wear, how you will feel, and what others will say. It's all in the details!

What about activity?

Exercising a minimum of 30 minutes a day is absolutely essential! To make this task easier, find an activity that you enjoy and think of it as "playing." Remember that everything you do, whether it's walking, raking leaves, or washing the car, burns more calories than sitting in your easy chair. Look for things to enjoy during your work out. Notice the beautiful weather, the pretty flowers, or just be grateful that you are capable of performing this activity. If you prefer to be social, join a gym or recreational center. If you don't like the great outdoors, walk in your local mall. If you're too intimidated to work out in front of others, buy or rent a walking DVD, or check out different exercise DVDs from your video store or library. For every excuse that you come up with, there will be a way to get around it! Accept that this is what you will need to do for the rest of your life and work on your attitude! You can learn to love activity, or at the very least, appreciate what it does for your health and well-being!

What about food?

A diabetic weight loss diet is very similar to any other weight loss diet. The bottom line is you must eat less and burn more. Many type 2 diabetic patients are put on a 1500-1800 calorie diet, depending on age, sex, fitness level, and weight. Carbohydrates would typically make up about 50% of your daily calories, as a low carbohydrate intake is associated with low blood sugar levels. Carbs are generally found in starchy foods, fruits, and milk. Remember that your body will convert the carbohydrates you eat into glucose, so portion control is essential to keep your blood sugar regulated. Get used to weighing or measuring your portions until you can "eyeball" portion size. Like most diets, a diabetic weight loss diet should consist of healthy fats. Saturated fats should be replaced with monounsaturated and polyunsaturated fats. Think olive oil and canola oil as opposed to butter and margarine! Be careful though. Since you're trying to lose weight, you'll want to limit your intake of oil, even healthy oils, to 2-3 teaspoons a day. As with most diets, you want to choose mostly lean protein, green leafy vegetables, and complex carbohydrates.

The Food Nutrition Label is the most valuable resource that you have to help you make healthy choices on a diabetic weight loss plan. Learn how to read and understand the label.

What about sugar and salt?

As with all weight loss plans, you'll want to control the amount of sodium you consume. Try to get in the habit of using 'lite" salt or no-sodium products such as Mrs. Dash. If you enjoy cooking, experiment with fresh spices as an alternative to adding salt.

Added sugar has no nutritional value and is often replaced with artificial sweeteners. Sugar doesn't have to be completely avoided, but your carbohydrate intake for the day should be taken into effect if you plan to eat sugar.

What about the Glycemic Index?

Different carbohydrates behave differently in your body. The Glycemic Index is a ranking of carbohydrates based on the effect they have on your blood glucose levels. The carbohydrates are ranked as High (70 and above), Medium (56-69), and Low (55 and below). Carbohydrates ranked "Low" only produce a small fluctuation in your blood glucose and insulin levels, and are the ones you want to consume. Eating low GI foods will keep you balanced and satisfied longer.

To move towards a Low Glycemic Index diet, make healthier choices. The American Diabetes Association recommends eating breakfast cereals consisting of oats, barley, and bran, breads made of whole grains, fruit and vegetables, salads with vinaigrettes, pasta and quinoa, and basmati rice.

As with all weight reduction plans, the diabetic weight loss diet requires that you learn to make healthy substitutes. Instead of fried foods, broil, grill, or bake your foods. Choose lean meats, avoid sauces and creamy dressings, avoid cream-based soups, choose low-fat yogurt over sweets, and avoid added sugar.