By: Anthony Galitsky, M.D.

Many of my weight loss patients in Phoenix are afraid of developing diabetes later in life. According to the American Diabetes Association, 8.3% of the U.S. population has the disease, and the risks go way up for those who are very overweight. Here’s how you can find out whether you are at risk:

· Consider your health and lifestyle. Are you very overweight? Are you sedentary? Do you eat a lot of sugary, unhealthy foods? Do you smoke or have high blood pressure? Has anyone in your family had the disease? These are all major factors that can contribute to your likelihood of developing diabetes.

· Take the American Diabetes Association test. This is a simple, useful tool that can be the first step in helping you determine your risk level. If you have lifestyle or genetic factors that you think might heighten your risk, spend a moment taking this quiz and check out how you can lower your chances.

· Visit a physician who specializes in bariatric surgery. There is no better way to determine your risk level than speaking with a highly qualified specialist. A thorough physical exam by a bariatric expert can give you precise information, and that expert can advise you on getting your health on track.

You Are What You Eat

Even the most dedicated patients need the support of an experienced dietician to achieve and maintain their weight loss. At our Tucson, Tempe, Scottsdale and Phoenix centers, we understand that bad eating habits are hard to break, even after a bariatric surgery that changes how much you can eat at a time. Here are some reasons it’s a good idea to visit a qualified dietician:

· A diet plan: From the first day you decide to have a life-changing surgery, you can set up a nutritional plan that can help you bring your goals to fruition. A dietician will chart the course for you, taking your schedule and budget into consideration and giving you meal plans that work for your lifestyle. A solid plan can make the road to dramatic weight loss much smoother.

· Tips and tricks: Experienced dieticians have seen all the bad habits before and can give you simple tips for beating them. If after your surgery, you find yourself having trouble avoiding snacks at work or soda when you go out to eat, you can ask your dietician for advice. Getting tired of salads? These experts can also be a great source for healthy recipes that mix up your routine.

· Long-term support: A bariatric surgery is not a quick fix for weight problems; it’s a long-term commitment to changing your lifestyle. In the years that follow your surgery, you may encounter stumbling blocks, and having a dietician on call can help you overcome them. Establish a relationship with a specialist who can be there for you through your entire journey.

Tips for Curbing Your Soda Cravings

When giving diet advice to my weight loss patients at risk of diabetes, one of my top tips is to avoid soda and other sugary drinks. Recent studies show that these beverages are a huge contributor to health problems such as diabetes. We all know how difficult it can be to resist a cold soda on a warm day, but here are some strategies for fighting the urge:

· Enjoy the alternatives. More and more these days, there are so many good drink options out there. You don’t always have to settle for water. Your local grocery store probably has more healthy alternatives than you ever imagined — have fun exploring them! Research at the Imperial College of London recently showed that just 1 soda a day can increase your risk of Type 2 diabetes by 18 percent. If you can find a substitute for that 1 soda, you’re doing a great service for your health.

· Be prepared for trigger situations. Does your workplace have a soda machine? Does your family always order a 2-liter bottle with pizza? Prepare for these common pitfalls ahead of time. Keep beverage alternatives at your desk, and order water or another healthy option when you go out to eat. Also, talk to your family about their support if you have trouble refraining from soda while they all partake. You can all find another option together.

· Carry a water bottle and sugar-free mints. Many people find that carrying a water bottle can help them break a bad soda habit with a new good habit. Drinking lots of water has numerous health benefits, and the better hydrated you are, they less likely you’ll be to reach for a soda. If you do get a craving, pop a mint instead.