Weigh Wise

Check out these free weight management apps.

Thanks to Food & Nutrition Magazine with The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) for granting permission to post page 30 of their Spring 2012 edition. Their collaboration and support of Dance Out Diabetes is very much appreciated.


How much is 5 or 10 percent weight loss?

by Theresa on March 27, 2012

If you are overweight, 5 to 10 percent weight loss helps improve diabetes and heart disease.

Download our free chart to learn how many pounds you would need to lose to hit the 5% weight loss marker (this is for adults).

By Michelle Barth, MS, RD, CDE


The pen may be mightier than the scale when it comes to losing weight.

There IS a guarantee for weight loss right at your fingertips! Keeping a food diary of all meals and snacks eaten 
is the most important tool in successful weight loss. You might say you “don’t like keeping a food diary”. Study after study show that people who keep a food diary ALWAYS LOSE WEIGHT.

You may think you know what you eat, but you most likely don’t. Keeping a food diary forces you to look to the complete picture. It will help you see when you are consuming too many calories. When keeping a food diary, you write down 
every food and drink that passes through your lips. This helps you start to become aware of habits and patterns that 
have contributed to your current weight. Then you can start to make small changes in what and how much you eat.

Choose a food diary that works for you. You can create your own or:

1) download our food diary.
2) use an on‐line or smart phone app. like one of these:
www.my4itnesspal.com or
www.loseit.com or
www.sparkpeople.com or
http://massivehealth.com (The Eatery)

Find the way that works best for you. Stay tuned! Next month, you will learn about access to our secure, online patient portal wherein you can track your personal goals for free.

Read the rest of the tips by downloading the flyer here.

2012: Vol. 1, No. 3 www.danceoutdiabetes.org 1-877-765-4386 By Michelle Barth, MS, RD, CDE


Daily Text Messages for Weight Management

by Theresa on March 27, 2012

Chances are you have a cell phone. Why not take advantage and sign up to get useful text messages to help you stay motivated with your weight management goals?

The Medical University of South Carolina (MUSC) Weight Management Center cell-U-lite® weight loss messaging program is a FREE text messaging and/or email service that delivers a daily weight management tip directly to your cell phone and/or email. These messages provide practical tips and daily reminders to help you work weight management into your daily lifestyle. You chose the time of day for the text message and/or email delivery.

Sign up for this free service at  http://www.muschealth.com/WeightMgmtMessaging/ and follow the prompts to get started. You can cancel anytime.

Download and share the flyer here.



You’ve made the decision that you want to lose weight–permanently.

You start to some things to make that happen: you walk more, you go to Dance Out Diabetes, and even decide to have a hearty salad instead of pizza. All is going well… and then your family brings your favorite fattening dish. You might think, “Better luck next time.” Weight management doesn’t have to be that way. You can be a success at permanent weight loss.

The KEY is figuring our your promary motivator, a concept described by Kay Laughrey, RD.

It takes more than cutting calories and exercise to lose weight permanently. Find out what will keep you on track during those times that “use to” trigger you to eat more or not exercise. This helps you find what will ultimately motivate you to want to lose weight AND keep it off. What will help you to choose not to be triggered? Research shows that change does not last when the motivation comes from outside ourselves (external motivation). An example is, “my partner wants me to lose weight.” But if you look within yourself for motivation (internal motivation) the change will last over time. An example is, “I want to take less or no medication”.

INTERNAL MOTIVATION is self-directed (comes from you), requires engagement (you desire to get better and better at something that matters), and relates to a higher purpose (you want to do something that really matters). To lose weight permanently, figure out your main reasons for wanting to lose weight, and then connect those goals to what gives your life meaning and purpose.


1. Better health and energy (live longer, better)

2. Improve appearance

3. Enhance relationships

4. Improve well-being, self esteem, stress level

5. Save money (less medication, less eating at restaurants)

6. Other?


1. What unfulfilled dream(s) do you still long to do?

2. What relationships need more of your time and energy?

3. What is still there for you to discover, achieve by the time you reach the end of your life?

4. What contributions to others and this world do you want to be remembered by?

5. How will your weight loss connect to your life’s higher purpose?

These questions will help you connect to your motivator that will sustain you to success.

Weigh Wise: identify your top reason for losing weight or keeping it off, and then keep asking yourself, “why is this important?” until you come to your most basic and important reason. Internal motivators improve physical and mental wellbeing.

Download this flyer here!

2012: Vol. 1, No. 2 www.danceoutdiabetes.org 1-877-765-4386 By Michelle Barth, MS, RD, CDE



Your Process or Managing Weight (Vol. 1, No. 1)

by Theresa on February 9, 2012

Welcome to our new monthly series, called Weigh Wise!

It’s a new year – always a time for thinking about how to improve our lives. At the top of most lists is losing weight. Regardless of your weight, most everyone needs to manage it. Why is it so difficult to lose weight and keep it off? We all know the drill, no matter how much you want to lose, just decrease calories and get more exercise, right? It’s more complex than than. Study after study shows that long term weight loss results are very poor. So shall you just give up and not even try?

ABSOLUTELY NOT! This series will explore the latest in how you can manage weight. Many think that in order to lose weight, you have to “go on a diet”. That’s the problem!

Depriving yourself of most or all of the foods you enjoy is a drastic amount of change that can’t be sustained. You may lose the weight, even a lot, in the short run. Inevitably, people go back to previous eating patterns, and the weight comes back on, with extra pounds.

The real, sustainable solution is DON’T DIET. GO ON A NEW WAY OF EATING that you can do for the rest of your life. That way, you don’t deprive yourself. How can this be done? First, have a realistic plan. You may want to ultimately lose 20, 50, or 100 pounds. Setting your ultimate goal as your only goal can be daunting and cause you to stop trying. Why not set smaller and achievable goals, like 10 to 15 pounds? That can improve most diseases like diabetes, heart disease, and high blood pressure. And you FEEL BETTER.

Next, decide what you’re realistically willing to do to get to your goal. If you pick one or two and make specific “appointments” to do them, you are more likely to succeed. Examples:

1. Eat breakfast.

Skipping it can make you gain weight! Have a piece of whole wheat toast with peanut butter, or a protein bar–anything in order to get your metabolism going. If you don’t eat breakfast, choose 2-3 days a week to start. Then take note how your energy level when you eat something before 9:00 a.m.

2. Exercise. Come to Dance Out Diabetes!

Add to this a day or two a week of walking for 10 or 15 minutes (that’s 5 to 7 minutes out and 5 to 7 minutes back), and you have an exercise plan that can last. When you’re ready, slowly increase walking time in 3 to 5-minute increments. Build up to 30 minutes total on most days.

3. Drink less sugar drinks (including juices and sodas). Drink more water instead.

The key to long term weight loss is making small, sustainable changes (“taking baby steps”). When you do this, the weight you lose stays off while you start feeling better and better. Why not try this approach? What’s your reason for losing or keeping the extra weight off?

Download this flyer here.

2012: Vol. 1, No. 1 www.danceoutdiabetes.org 1-877-765-4386 By Michelle Barth, MS, RD, CDE