Many of us are trying hard to lose weight and to be healthy. Losing weight is a step-by-step process. It takes time and effort — but by setting goals, planning your meals and exercising, losing weight might be easier than you think.

The first step to losing weight is setting a goal that's within your reach. Losing weight slowly — 1/2 to 2 lbs per week — is the healthiest and best way to lose pounds and keep them off. Start with a goal of losing 5% of your current weight. For a person who weighs 180 lbs, that's just 9 lbs!

There are many benefits to losing weight. Here are just a few:

• Your blood sugar may improve

• Your body can use insulin more effectively

• You may be able to lower your medication dose, or even stop taking it altogether

• You may lower your blood pressure

• You may reduce your risk of heart disease and other long-term problems that are linked to diabetes

• Last, but certainly not least, you'll look and feel great

As you start your weight loss program, work with health care professionals such as a certified diabetes educator (CDE) or registered dietitian (RD). They'll help you:

• Choose a meal plan that's right for you

• Set realistic weight-loss goals and show you the best ways to reach them

• Adjust your meal plan and goals during the weight-loss process

Some other tools that can help you drop weight slowly, surely and for life include:

• Adopt the "today is tomorrow" belief. That's right, today is the "tomorrow" you've been talking about since you've wanted to drop those extra pounds. Get started today.

• Love yourself today. Don't wait until the scale records a certain number or until you fit into a certain clothing size before you start liking yourself. Analyze and take pride in all your fabulous qualities. They will help you stay motivated to reach your healthy weight goal. In the meantime, get rid of all those black clothes and replace them with some bright love-me versions.

• Enjoy every bite. The fastest way to lose motivation is to eat food you don't like. Don't like cottage cheese and carrot sticks? Don't touch them. Become a student of gourmet healthy cooking. Find a good cookbook and / or a great class. Also, take the time to use fresh herbs, marinate fish and chicken, and ferret out a great salad dressing. Love every bite you eat and you'll stay motivated to eat much less.

• Work exercise into your life. Unlike years gone by, today we have to devote time to exercise. Just take a look around you at the multiple and endless energy-saving devices that allow us to conserve calories so well. It's easy to understand why we have to make an effort to burn calories! Rethink the necessity of some labor-saving devices such as elevators, phones in every room in the home, etc.

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