When you have diabetes, being overweight or obese increases your risk for complications. Losing just a few pounds through exercise and eating well can help with your diabetes control and can reduce your risk for other health problems. You will also have more energy and feel better in general!
Learn how to lose weight in a healthy way and keep it off. Find the weight loss strategy that works best for you and start feeling better now.
Source : diabetes.org/food-and-fitness/weight-loss/
Diabetes Diet Control: Steps to Success
Here’s how to get started on the path to weight-loss success:
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Get physical. Exercise keeps off the weight. “Research shows that people who increase physical activity along with reducing calorie intake will lose more body fat that people who only diet,” says McLaughlin. For confirmation, look at the National Weight Control Registry (NWCR), a database of 4,000 men and women who have lost 30 or more pounds and kept it off. Only 9 percent reached and maintained their weight-loss goal without exercise. Most people in the register chose walking as their form of exercise.
Eat breakfast. The most effective diabetes diet includes breakfast. Skipping breakfast can lead to overeating later in the day when you become ravenous. This can sabotage weight-loss plans and cause blood sugar levels to surge. Studies show that eating breakfast, especially if it’s cereal, is associated with better weight loss. A common characteristic among the NWCR participants is that most of them ate breakfast.
Cut calories. The exact number of calories that people on a diabetes diet should consume depends on a number of factors, including age, gender, current weight, activity level, and body type. A reasonable goal for people with type 2 diabetes is between 1,200 and 1,800 calories per day for women and between 1,400 and 2,000 calories per day for men. Your diabetes educator can help you fine-tune the ideal calorie range to achieve weight loss while managing your blood sugar levels.
Feast on fiber. Does your diabetes diet include lots of fiber? If so, you’re doing your type 2 diabetes a favor. Generous amounts of fiber help lower blood sugar levels and speed weight loss. In one study, adults who consumed the most fiber-rich foods had the least amount of body fat. Aim for three servings per day of fiber-loaded fruits, vegetables, beans, and whole grains. Toss fiber-rich legumes, like chickpeas and black beans, into salads, chili, and soups.
Source : everydayhealth.com/diabetes/type2/managing/secrets-of-weight-control.aspx
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The “Weight Watchers” generation
The baby boomer generation is the first generation to be raised by mothers who were highly weight conscious, Chalmers believes. “Baby boomers have been called the children of the Weight Watchers generation,” says Chalmers. “As a result, we have more of a dieter’s mentality.
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“When I asked the group at the seminar ‘How many people have ever been on a diet?’ every hand went up. ‘Five diets?’ Still every hand went up. About half the people in the seminar had been on 10 diets or more. I had a woman in my office recently who had spent over $10,000 on diets in the past seven years, and she’s now the heaviest she’s ever been in her life.”
People attending the seminar were comfortable enough in the hour-long session to admit in front of others that they manipulate their insulin dosages to lose weight. But as Chalmers explained to them, it’s not their insulin alone that is causing them to gain weight or preventing them from losing weight. And while taking less than the correct amount of insulin will lead to rapid weight loss, the weight lost will be mostly water and muscle being broken down, and not all fat. “And losing weight that quickly is unhealthy — not to mention the fact that keeping your blood glucose high makes you increasingly prone to long-term diabetes complications,” she says.
Source : joslin.org/info/diet_strategies_for_women_with_diabetes_why_some_work_and_why_some_dont.html