Table 2 The SMART 2.0 Study health coaching year 1 curriculum adapted from the CDC’s National Diabetes Prevention Program (PreventT2)
Session frequency | Session | PreventT2 curriculum topic | SMART 2.0 revision and description |
|---|---|---|---|
Weekly | 1 | Introduction to the program | Intro to SMART 2.0: assess motivations and set short- and long-term goals |
2 | Track your food | Using the Fitbit app for food tracking: benefits of food tracking, appropriate portion sizes, and reading food labels | |
3 | Track your activity | Using Fitbit to track PA: benefits of tracking PA and a review of current PA data | |
4 | Manage stress | Stress and tracking sleep with Fitbit: sources of stress, coping techniques, and the link between stress and sleep and weight | |
5 | Eat well to prevent T2 | Eating well basics: national dietary guidelines | |
6 | Get active to prevent T2 | Getting started getting active: benefits of PA and identify ways to get PA, challenges, and barriers | |
7 | Burn more calories than you take in | Balancing what you eat and do: review caloric deficit needed for weight loss and tracking caloric balance with the Fitbit | |
8 | Shop and cook to prevent T2 | Meal planning 101: planning and preparing healthy meals | |
9 | Get more active | Get more active: ways to increase active minutes | |
10 | Cope with triggers | Navigating triggers to eat unhealthily: ways to cope with and reduce social pressures to eat unhealthily | |
11 | Find time for fitness | Find time for fitness: challenges and strategies to find time to exercise | |
12 | Keep your heart healthy | Maintaining a healthy lifestyle: 3-month review of progress and challenges | |
13 | Take charge of your thoughts | Take charge of your thoughts: mental health and identifying “helpful” versus “harmful” thoughts | |
14 | Get support | Social support: identify ways to access social support from to support a healthy lifestyle | |
15 | Eat well away from home | Eating well while eating out and on-campus: challenges and strategies to eating well at restaurants and on campus | |
16 | Stay motivated to prevent T2 | Staying motivated: strategies to stay motivated to exercise, eat well, and sleep | |
Bi-weekly | 17 | When weight loss stalls | Weight loss progress and plateaus: strategies to overcome weight loss plateaus and to continue to lose weight |
18 | Get enough sleep | Sleep hygiene: benefits of adequate sleep and identify challenges and strategies to getting at least 7 h | |
19 | Stay active to prevent T2 | Staying active: identify challenges and strategies to maintaining consistent PA | |
20 | Have healthy food you enjoy | Eating healthy on a budget: 6-month review of progress and challenges and strategies to eat healthy on a budget | |
Monthly | 21 | More about T2 | General health information: identify current challenges and develop strategies to meet goals |
22 | Take a fitness break | Quick exercise ideas: brainstorm 10-min exercise ideas and ways to stay active with any schedule | |
23 | Stay active away from home | Staying on track while on break/vacation: challenges and strategies during school breaks/vacations | |
24 | More about carbs | More about macronutrients/nutrient-density: macronutrient information and benefits of nutrient-dense foods | |
25 | Get back on track | Get back on track: review 5-steps to problem solving and strategies for relapse coping and prevention | |
26 | Prevent T2 for life | Continuing progress in year 2 of SMART 2.0: 1-year review of progress and challenges and create an action plan for year 2 |