Lifestyle Change Program Details
You’re thinking about making healthy changes to prevent type 2 diabetes. A CDC-recognized diabetes prevention lifestyle change program can help you build healthy new habits that last a lifetime. When you join a lifestyle change program, you’ll learn, laugh, share stories, try new things, and build new habits—all while lowering your risk of type 2 diabetes and improving your health.
Hear what others have to say about CDC-recognized lifestyle change programs on the Testimonials from Participants page, or watch “A Change for Life” and “Sneak Peek Into the Lifestyle Change Program” to learn details about the CDC-recognized lifestyle change program. You can also find a program location near you if you’re ready to get started.
Key components of the program include:
- CDC-approved curriculum with lessons, handouts, and other resources to help you make healthy changes.
- A lifestyle coach, specially trained to lead the program, to help you learn new skills, encourage you to set and meet goals, and keep you motivated. The coach will also facilitate discussions and help make the program fun and engaging.
- A support group of people with similar goals and challenges. Together, you can share ideas, celebrate successes, and work to overcome obstacles. In some programs, the participants stay in touch with each other during the week. It may be easier to make changes when you’re working as a group than doing it on your own.
If you’re 65 or older, you can join the Medicare Diabetes Prevention Program—part of CDC’s National Diabetes Prevention Program—and take steps to lower your risk for type 2 diabetes by more than 70%. And if you have Medicare Part B, it’s free!
To participate in a CDC-recognized lifestyle change program, you’ll need to meet ALL 4 of these requirements:
- Be 18 years or older.
- Have a body mass index (BMI) of 25 or higher (23 or higher if you are Asian American).
- Not be previously diagnosed with type 1 or type 2 diabetes.
- Not be pregnant
You’ll also need to meet 1 of these requirements (unless you are enrolling in the Medicare Diabetes Prevention Program, which has different criteria):
- Had a blood test result in the prediabetes range within the past year (includes any of these tests and results):
- Hemoglobin A1C: 5.7–6.4%.
- Fasting plasma glucose: 110–125 mg/dL.
- 2-hour plasma glucose (after a 75 g glucose load): 140–199 mg/dL.
- Be previously diagnosed with gestational diabetes (diabetes during pregnancy).
- Received a high-risk result (score of 5 or higher) on the Prediabetes Risk Test.
The program runs for 1 year.
- During the first 6 months of the program, you will meet about once a week.
- During the second 6 months, you’ll meet once or twice a month.
You may think you learned enough in the first 6 months and can skip the second half of the program. But you’d be cheating yourself!
Making lifestyle changes is an ongoing process. Staying in the program for the full year is essential to help you stick to new habits and avoid slipping back into old habits. And if you have not reached your goals in the first half of the program, your lifestyle coach and other group members can help you succeed.
During the first half of the program, you will learn to:
- Eat healthy without giving up all the foods you love
- Add physical activity to your life, even if you don’t think you have time
- Deal with stress
- Cope with challenges that can derail your hard work—like how to choose healthy food when eating out
- Get back on track if you stray from your plan—because everyone slips now and then
In the second half of the program, you will enhance the skills you’ve learned so you can maintain the changes you’ve made. These sessions will review key ideas such as tracking your food and physical activity, setting goals, staying motivated, and overcoming barriers. The lifestyle coach and small group will continue to support you. You may learn some new information, too. Check out a list of all the topics covered in the program [PDF-178KB].
All CDC-recognized lifestyle change programs follow a CDC-approved curriculum and discuss the same topics over the year. But, your lifestyle coach will adapt the sessions to match your group’s background, interests, and needs.
For instance, your lifestyle coach may:
- Show you how to prepare healthy versions of popular local or ethnic foods and ask for ideas from group members
- Provide tips for eating healthy during cultural holidays or events
- Share fun local events that can help you be physically active
- Give you handouts to address your specific concerns
There’s also a Spanish-language curriculum, so some programs are offered completely in Spanish.
The cost of participating in a CDC-recognized lifestyle change program varies, depending on location, organization offering it, and type of program (in person or online).
To learn about the cost of a specific program, Find a Program that works for you and ask the organization offering it about the cost. It may even be free!
In addition, some employers and insurance carriers cover the cost of these programs. Check with your employer or insurance carrier to see if they cover the cost of attending one of these programs
You can choose either an in-person, online, distance learning, or combination lifestyle change program. Find a program location near you.
In an in-person program, you’ll meet face-to-face with group members and the lifestyle coach. CDC-recognized lifestyle change in-person programs are offered in a variety of places throughout the community, including health care clinics, community-based organizations, and worksites.
Hands-on demonstrations will help with learning, and the coach will provide handouts with useful information and practice activities.
Most in-person sessions have three parts:
- A review and check-in on weekly progress, which includes a private weigh-in
- A discussion about the week’s topic that will give you a chance to learn from the program materials and each other
- A wrap-up with a to-do list and handouts to reinforce what you’ve learned
Online programs must be 100% online delivery of sessions with multiple opportunities for live lifestyle coach interaction. They all follow a CDC-approved curriculum and are held to the same standards as in-person programs. They also include use of a lifestyle coach, either in a group format or one-on-one.
Although many online tracking programs can help you log food and physical activity, CDC-recognized lifestyle change programs provide important feedback from a lifestyle coach on what you log so you can make changes to reach your goals.
An online program is a great option if you find it hard to attend regular on-site meetings or there is not an in-person program near you.
Distance learning programs are yearlong lifestyle change programs delivered 100% by trained Lifestyle Coaches via remote classroom or telehealth (i.e., conference call or Skype) where the Lifestyle Coach is present in one location and participants are calling or video-conferencing in from another location.
This is a great option for participants who want group interaction, but live in remote areas and cannot attend an in-person program.
Year-long lifestyle change programs are delivered as a combination of any of the previously defined delivery modes for all participants by trained Lifestyle Coaches.
Not sure about your risk for prediabetes and type 2 diabetes? Take our online prediabetes risk test.
Ready to make a change? Find a Program today.