The YMCA’s Diabetes Prevention Program helps adults at high risk of developing type 2 diabetes adopt and maintain healthy lifestyles by eating healthier, increasing physical activity, and losing a modest amount of weight in order to reduce their chances of developing the disease. A trained lifestyle coach facilitates the small group of participants in learning about healthier eating, physical activity and other behavior changes over 25 sessions delivered over the course of one year.
The YMCA’s Diabetes Prevention Program is:
An evidence-based program uses group lifestyle intervention
Designed to reduce the risk of diabetes in individuals with pre-diabetes or at high risk for developing type 2 diabetes.This program has been proven to cut people’s chances of developing the disease by more than half.
The YMCA’s Diabetes Prevention Program is based on the landmark Diabetes Prevention Program funded by the National Institutes of Health and the Centers for Disease Control and Prevention, which showed that with lifestyle changes and modest weight reduction, a person with pre-diabetes can prevent or delay the onset of the disease by 58 percent.
Contact Erica Walsh, Health Initiatives Coordinator at firstname.lastname@example.org or 269-428-9622, to learn more about the YMCA Diabetes Prevention Program.
In the YMCA's Diabetes Prevention Program a trained lifestyle coach facilitates a small group of adults to discuss behavior changes that can improve the health of participants. The program consists of 25 one-hour sessions delivered over the course of a year.
- Lose 5–7% of your body weight
- Gradually increase your physical activity to 150 minutes per week.
Participants do this through:
- Healthy Eating – Eating smaller portions, reducing fat in your diet and discovering healthier foods can help prevent the onset of type 2 diabetes
- Increasing Physical Activity – Moderate physical activity (walking, swimming, mowing the lawn) for as little as 30 minutes, five days a week, can help improve your blood pressure, raise your good cholesterol and prevent blood flow problems
- Losing Weight – Reducing your body weight by as little as 5–7% can offer tremendous benefits for people at risk for diabetes
Am I At Risk?
You may be at risk for Type 2 diabetes and not even know it! If you are overweight and not active most days, you are probably at risk. If you are over age 45 your risk has greatly increased. Click the button below for a checklist to assess your risk. Click here to download our YMCA's Diabetes Prevention Program brochure.
Can I participate? - If you scored a 9 or higher, then you may be at risk for prediabetes or diabetes, and may qualify for the program. This does NOT mean you have diabetes. You will need a blood test to confirm if you have diabetes.
How Can I Lower My Risk?- Lose weight by making healthy food choices and being active.
I am writing to let you know that I appreciate the out standing effort that you have put into the Diabetes Prevention Program. You stressed to the participants that this program was a life style change and must be maintained on a daily basis to be successful. You are presenting the material correctly because this program has been a huge success. We have all lost weight and seemed to very pleased with our results. Personally for me, my primary Doctor, Dr. Puzycki, challenged me to loose a pound a month for one year. I started your program shortly after his challenge and I have lost almost the amount he wanted in 6 months. He was amazed and wanted more information about your program. He has also ask me to speak to other patients who should participate in the this program. Again, I want to personnaly thank you for a job well done. My eating habits have completely changed, thanks to you, and I feel much better. Let's keep this program going.
Larry Klett, YDPP Participant
Last fall I was diagnosed as pre-diabetic. At that time my A1C was 6.0, my Glucose Random was 114, and my Cholesterol was 176 (Feb '15). I weighed 217 lbs. Later that year, I attended a Diabetes Information Session sponsored by Lakeland Health. It pointed out the health issues of diabetes and it stressed the importance of exercise and diet in controlling diabetes. I started to watch what I ate and I did start to lose weight. In February '16, I enrolled in the YMCA'S DIABETES PREVENTION PROGRAM. It again stressed the importance of proper diet and exercise in controlling diabetes. At that time I weighed 210 lbs. My goal was to get to 195 lbs. I followed the program, recording what I ate and activity time. In March, I went for my annual physical. My A1C was 5.6, my Glucose Random was 96 and my Cholesterol was 168. I weighed 200 lbs. All the lab results were back into the normal range. The program WORKS. It's not easy. It requires a commitment to a life style change. The biggest challenge is oneself. I was determined to succeed. At the latest weigh-in, I weighed 187 lbs.
Bob Vandermolen, YDPP Participant
At the start of the program I was scared. I have tried many times to lose weight and I never can. I have some health problems that get in my way but I was also letting it control me and my weight. When I saw a sign hanging in the break room for the YMCA to help people lose weight, I was not going to do it. I had a friend at work that wanted to do the program and kept encouraging me to do it. I finally went and got the paperwork and filled it out. I learned that I had prediabetes and I needed to do something about it. I thought to myself “Okay, I will give this try.” With the support of Lisa, Tara, and my friends it makes it nice. I have found that since I have started working out at the Y my body feels better in many different ways. This is a great program and I encourage everyone to try it. You have a great support team. Love my weight loss and the way things are going for me.
One thing I am most proud of as a coach is seeing the support the YMCA Diabetes Prevention Program provides for a group of induvial with common goals. The amount of support and accountability is amazing and the groups really become family. Participants realize they are not alone and seeing them come together as a group to begin their healthy journey together is something special to watch. They have made so many small changes and I am so proud to be a part of their journey to a healthier life.
YDPP Lifestyle Coach
Dangers of Diabetes
Diabetes is a serious condition that causes blood sugar levels to rise higher than normal. Type 2 diabetes is the most common form of diabetes. Currently, diabetes affects more than 29 million people.
Prediabetes occurs when blood sugar levels are higher than normal but not high enough for a type 2 diabetes diagnosis. Risk for developing type 2 diabetes may be reduced or eliminated by weight loss, healthier eating and increased physical activity. More than 86 million Americans have prediabetes and are at risk of developing diabetes.
Prediabetes may be reversible; diabetes has no cure.
Chances are you know at least one person with diabetes and the likelihood that you know one of the 86 million Americans with prediabetes is even greater. Only about 9 million people know they have prediabetes, a potentially reversible condition.
The Centers for Disease Control and Prevention (CDC) have been involved in extensive research on prediabetes and diabetes in the United States. Their findings suggest that this disease continues to be a growing issue for people of all ages and backgrounds:
- Diabetes affects 25.8 million people in the United States.
- Recent studies estimate that 79 million Americans over the ages of 20 have prediabetes.
- Diabetes is the seventh leading cause of death in the United States.
- In 2010, roughly 1.9 million new cases of diabetes in people over the age of 20 were diagnosed.
- People with diabetes are about 50% more likely to die than people of the same age without diabetes.
- Medical expenses for people with diabetes are 2.3 times greater than those without.
- People with diabetes are between 2-4 times more likely to have a stroke and die from heart disease.
- Diabetes is the leading cause of new cases of blindness in people aged 20-74.
- People with diabetes are at greater risk for nerve damage, dental disease, lower limb amputation, depression and complications during pregnancy.
The percentage of U.S. adults aged 20 years or older with prediabetes in 2009-2012 was similar for non-Hispanic whites (35%), African Americans (39%), and Hispanic/Latinos (38%).
Cases of diabetes in the U.S., 2010-2012
|15.9%||American Indian/Alaska Natives|
Source: Centers for Disease Control and Prevention, National Diabetes Statistics Report, 2014
Over half (51%) of all Americans with prediabetes are aged 65 or older. Nearly 40% of adults with diabetes are 65 years or older.
Total: By age:
|20 years or older||28.9 million|
|65 years or older||11.2 million|
Source: Centers for Disease Control and Prevention, National Diabetes Statistics Report, 2014
Participants will receive a notebook which contains worksheets and handouts for them to use in each of the sessions of the lifestyle intervention. Participants will also receive a weekly journal and be asked to track their food and physical activity during the program.
The YMCA’s Diabetes Prevention Program uses a Centers for Disease Control and Prevention (CDC)-approved curriculum in the CDC’s Diabetes Prevention Recognition
The 16 Weekly Sessions Include the Following Topics:
Session 1 – Welcome to the YMCA’s Diabetes Prevention Program. In this session, participants are introduced to each other, their Lifestyle Coach, and the purpose and goals of the program.
Session 2 – Be a Fat Detective. Participants learn how to begin keeping an accurate food journal.
Session 3 – Ways to Eat Less Fat. Participants learn to use available resources (such as food labels) to identify healthier options.
Session 4 – Healthy Eating. Participants discuss the food groups and meal planning.
Session 5 – Move Those Muscles. The physical activity goal is introduced in this session. Participants explore ways to add physical activity to their daily routine.
Session 6 – Being Active - A Way of Life. Participants learn the difference between purposeful physical activity and lifestyle physical activity.
Session 7 – Tip the Calorie Balance. Participants explore the principles behind “calories in verses calories out.”
Session 8 – Take Charge of What’s around You. Participants discuss the physical cues in their environment that trigger certain behaviors around eating and physical activity.
Session 9 – Problem Solving. Participants practice using the five steps involved in solving a problem.
Session 10 – Four Keys to Healthy Eating Out. Participants discuss tips for making healthier choices when eating out and practice selecting and ordering meals that fit in their plan.
Session 11 – Talk Back to Negative Thoughts. In this session, participants practice recognizing when they use negative self-talk. Then, they practice talking back to those negative thoughts with more positive ones.
Session 12 – The Slippery Slope of Lifestyle Change. Participants practice identifying typical barriers that cause them to slip from their plan. Then they create action plans to recover from these slips.
Session 13 – Jump Start Your Activity Plan. This session has participants explore new activities they wish to try in order to avoid boredom in their physical activity routine.
Session 14 – Make Social Cues Work for You. This session allows participants to explore the way that other people affect their choices around eating and physical activity.
Session 15 – You Can Manage Stress. Participants recognize how stress affects their bodies and minds as well as their choices. They learn methods for both avoiding stress and coping with stress.
Session 16 – Ways to Stay Motivated. Participants discuss methods they will use to stay motivated to maintain the healthy habits they have worked to create.