List of Topics

SfC Home > Vitality > Physical Health >

Lose Weight to Decrease Your Risk of Diabetes

by Jill Fleming, MS, RD (7 August 2004)

To lower your risk of developing diabetes, the most important preventative step you can take is to lose weight, if you are currently overweight. This is a lot easier than it sounds and does not involve dieting or deprivation. I have seven things to do, concerning when and what to eat and drink.

Questions you may have include:

This lesson will answer those questions. Health Disclaimer

7 Strategies

Here are the 7 most important strategies to follow for permanent weight loss that will decrease your risk of diabetes:

Eat in first hour

Eat something within the first hour of waking to start your metabolism and begin burning more calories all day long. This can be as simple as eating a banana or a few crackers.

Have multiple servings

Eat eight to ten combined servings (approximately ½ cup each) of fruits and vegetables a day. Five servings a day will promote good health, whereas eight to ten will promote almost effortless weight loss.

Drink water

Drink eight to ten cups of water a day. Water is needed to break down body fat and flush the toxins.

Eat every 3-4 hours

Eat something every 3-4 hours. This will help stabilize blood sugars and prevent you from becoming over-hungry at your next meal. Ignoring true hunger will cause your body to increase its lypogenic, or fat storing enzymes. Always carry a snack with you so that you can respond to hunger signals quickly.

Hunger satisfied

Never eat to the point of feeling uncomfortable, instead stop when your hunger has been satisfied. When you feel “full” after a meal you are storing body fat.

Stop three hours before bedtime.

Stop eating three hours before bedtime. Your body is preparing for fasting mode while you sleep. Any extra calories that you take in at this time have a good chance of being stored as body fat.


Move your body for 30 minutes most days of the week. This can be as simple as marching in place while watching the daily news. The more you move your body, the faster you will see results.


As the obesity rate continues to rise in the United States, so does the incidence of diabetes. This is not just a coincidence. By learning to mimic the eating habits of thin people, permanent weight loss is possible for everyone.

Eat well to be well

Resources and references

Ron Kurtus' Credentials


American Diabetes Association

Type 2 Diabetes - Extensive information from

Diabetes UK

General Health Resources


(Notice: The School for Champions may earn commissions from book purchases)

Thin People Don't Clean Their Plates: Simple Lifestyle Choices for Permanent Weight Loss by Jill Fleming; Inspiration Presentations Press (2005) $22.95 - Common sense guideline to making permanent changes in one's lifestyle and body.

Top-rated books on Healthy Diets


Jill Fleming is a Registered Dietitian with a Masters degree in Nutrition. She is a highly sought-after inspirational weight-loss speaker who motivates individuals to take control of their weight using simple lifestyle choices, called THIN CHOICES.  She has been teaching these successful weight loss techniques for the past 11 years.  She is the author of the book Thin People Don't Clean Their Plates.

For more information on how to request Jill to speak at your organization's next gathering, go to, call toll free (866) 482-1159 or email Jill directly at  Jill is also available to answer your weight loss questions at the website. 

Students and researchers

The Web address of this page is:

Please include it as a link on your website or as a reference in your report, document, or thesis.

Copyright © Restrictions

Where are you now?

School for Champions


Physical Health topics

Lose Weight to Decrease Your Risk of Diabetes

Health topics



General diseases

Digestive problems





Complementary medicine

Dental health

Also see

Let's make the world a better place

Be the best that you can be.

Use your knowledge and skills to help others succeed.

Don't be wasteful; protect our environment.

You CAN influence the world.

Live Your Life as a Champion:

Take care of your health

Seek knowledge and gain skills

Do excellent work

Be valuable to others

Have utmost character

Be a Champion!

The School for Champions helps you become the type of person who can be called a Champion.