Life-Changing Weight-Loss Tips When You Have Diabetes
Staying in shape often takes the top spot on most people’s wish list, but if you are overweight and have Diabetes, controlling your weight becomes a crucial part of your Diabetes management plan. People who are overweight find it more challenging to regulate their blood glucose level since the excess fat makes their body resistant to insulin production – it’s no surprise that almost 90 per cent of Diabetic patients are overweight or obese, according to a report by the World Health Organization.
As you probably know already, losing weight isn’t an easy feat; but that doesn’t mean it’s impossible, and benefits of it for people with Diabetes are immense. So, what’s the best way to get started? According to experts, the key is incorporating a healthy diet in your current diabetes management plan. Here are some great tips for weight loss success when you have Diabetes.
The best way to lose weight and keep it off is through physical activity. Many researches have shown that people who decreased their calorie intake while increasing exercise lost far more weight than those who simply changed their diet.
Looking at the database of National Weight Control Registry also shows the importance of exercise in reaching weight-loss goal. Out of the 10,000 registered participants, at least 90 per cent were able to lose weight with the help of physical activity, and those who stayed committed to exercise even after losing the excess pounds were able to maintain their hard-earned weight-loss.
Don’t Skip Breakfast
Most of us tend to eat as little as possible on a diet in hopes of losing more weight but skipping meals. especially breakfast. We then end up overeating and making poor food choices later in the day when we’re feeling ravenous.
Eating too much bad food in one sitting will not only sabotage your diet but will also cause a spike in your blood sugar level, which could create problems in your current diabetes management plan. Instead of delaying the first meal of your day till lunchtime, start your morning with a bowl of cereal or oatmeal which will keep you satisfied for the next few hours.
Eat Fewer Calories
Cutting calories from your diet is key to weight-loss, no matter which diet plan you follow. The number of calories that you should be consuming to lose weight depends on various factors including your current weight, level of activity, age and gender.
An estimated goal for Diabetic patients to lose weight should vary between 1400 and 2000 calories for men and 1200 to 1800 for women. It is important to check with your doctor before going on a diet to ensure that your blood sugar level is not affected by it.
Load Up on Fiber
Research has shown that consuming a good amount of fiber can help in losing weight and regulating blood glucose level. The amount of fiber you require depends on your gender and age – as you grow older, your fiber requirement generally goes down.
The dietary guidelines for American men in the age range of 31-50 should aim for 31 grams of fiber everyday whereas women of the same age group need at least 25 grams. The average American diet contains far less fiber than the daily requirement which is leading to a host of health problems such as constipation. A great way to incorporate more fiber in your diet is by consuming fiber-rich legumes such as beans and chickpeas.
Eat Smaller Meals
It is better to eat three to four small meals in a day rather than two big ones – especially if you have Diabetes and don’t want your blood sugar level to go through the roof after mealtime. Eating smaller, more frequent meals will ensure that your glucose level remains steady throughout the day.
Take Baby Steps
Our desire to get quick weight loss results from a diet often becomes a recipe for failure. Instead of looking for drastic changes in your body, try setting small, realistic goals which may give you slower results but won’t require you to make any drastic changes to your lifestyle. Building small habits such as taking a walk every day or limiting the number of takeout meals you have in a week, will have a drastic impact on your health in the long term.
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