Table 2.

mDiab overview of video lessons.

Sessions (Weekly)	Objectives
Session 1: Importance of self-monitoring	Effective and daily tracking using the habits program
	The importance of breakfast as a wholesome and balanced meal, along with sample meal plans
	How one can be in charge of their health beyond all daily challenges, including overloaded work schedule, trials of family life, involved social life, and healthy lifestyle changes
	Plan one’s day by planning the right time for eating
	Being true to oneself and achieving success
	Sleeping well for a healthy lifestyle
	Staying on track during the weekend
	Rewarding oneself
Session 2: Fat and calorie detective	Learning how fat and calories can affect health
	Learning where to find them in food
	Importance of portion sizes and measurement of food
	Being aware of fattening foods and hidden fats and switching to low-fat options to improve health and alleviate the risks of heart disease and diabetes
	Practicing being more aware and choosing food items consciously with lesser calories and fats, dwelling more into measuring foods
	Understanding that correlating the quantity of food eaten to its nutrient contribution (calories and fats) helps to remain within the fat and calorie limit for the day that is predetermined by one’s initial weight
	Using one’s skills to ration portions and choose food items judiciously by evaluating the consolidated caloric intake for the day; trying to find a balance through food and exercise
	Incorporating physical activity into your lifestyle
Session 3: Having a balanced meal	Understanding the importance of taking a balanced meal and learning what it looks like
	Getting the relevance of the “My plate” concept
	Understanding what it is to eat from different food groups
	Learning the good side of everything, especially fats
	Understand the balance between calories in and calories out by tipping the calorie balance and understanding the food serving sizes
Session 4: Being active	Techniques to make physical activity fun
	The FITT principle to balance your activity
	Exercises—leg raises and back extensions
	Reviewing what was learnt and putting it to practice
	Understanding the serious threat of sedentary lifestyle and keeping a track of F—frequency, I—intensity, T—type of activity, and T—time
Session 5: Learning about ourselves	Keeping food and activity cues by simplifying them to one’s core problems
	Learning how our environment causes us to be unhealthy
	Becoming aware of temptations that might steer one off course
	Steps to problem-solving
	Singling out areas in need of improvement and creating an action plan focusing on making these changes gradually
	Use tracking to one’s advantage
Session 6: Strategies for eating out	The healthy side of eating out
	Learning how to control what you eat when not at home
	Ordering healthy
	Planning ahead when going out to eat with friends or family
Session 7: Managing slip-ups	Managing and dealing with slip-ups
	Identifying the reasons for a slip-up
	Identifying negative thoughts and learning how to manage them
	Stretching exercises and learning some seated stretching techniques
	Understanding common external triggers for mismanaging diet and exercise and dealing with them
Session 8: Understanding social cues	Understanding social cues and how they affect us
	Making lifestyle changes using social cues to one’s advantage
	Being aware of your social interactions and how they affect you
	Learning to positively affect outcomes of unhealthy social cues
Session 9: Improving strength and flexibility	Improving strength and flexibility
	Strengthening one’s exercise program and learning resistance training
	Standing up for your health
	Incorporating strength training into your activity routine
Session 10: Volumetrics and eating mindfully	Understanding the importance and concept of volumetrics and eating mindfully
	High volume, low calorie foods—learning to eat more food that has fewer calories
	Eating mindfully by perceiving your physical and mental state
	Thinking before eating and being aware how one eats
	Paying attention to size, smell, texture, taste, and its other qualities
	Enjoying one’s meal to its fullest
Session 11: Stress management and staying motivated	Maintaining the momentum
	Recognizing positive lifestyle changes made so far
	Stress management
	Combating stress with planned activity or a healthy session of yoga
Session 12: Long-term heart health	Nurturing your heart into a healthy heart
	Understanding the importance of reducing risk of heart diseases by adopting positive lifestyle changes
	Understanding the importance of the new habits you have developed Using your skills to successfully keep the new habits you have created
	Keeping a schedule—tracking your new skill