Weight loss goals are the number one priority for a majority of the population nowadays. Lifestyle changes and a shift in food habits has brought us face to face with many diseases that afflict us. One such ailment is diabetes, a disease in which the body’s ability to produce or respond to the hormone insulin is impaired, resulting in abnormal metabolism of carbohydrates and elevated levels of glucose in the blood and urine. Diabetes is the 7th leading cause of death according to WHO. A healthy diet, regular physical activity, maintaining normal body weight and avoiding tobacco use are ways to prevent or delay the onset of diabetes. It can be treated and its consequences avoided or delayed with diet, physical activity, medication and regular screening and treatment for complications.
Weight loss with diabetes is a must as keeping a balanced and healthy weight keeps you fit and in control of the disease. It is advised by doctors that people should achieve and maintain healthy body weight. You should be physically active – at least 30 minutes of regular, moderate-intensity activity on most days. You should eat a healthy diet, avoiding sugar and saturated fats intake and avoid smoking as it increases the risk of diabetes and cardiovascular diseases.
Here are a few tips to lose weight the healthy way with diabetes:
- Eat healthy – complex carbohydrates in vegetables, fruits, and whole grains accelerate weight loss. eat more veggies, omega-3 rich foods (salmon, oatmeal, nuts) and healthy fats (olive oil, avocado), but keep in mind that even healthy fats can be high in calories; keep saturated fat and simple carbs to a minimum.
- Eat 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.
- Exercise – Physical activity helps to improve the body’s insulin resistance and helps to reduce weight. It helps to lower blood sugar effectively. Make lifestyle changes like walking rather than taking a cab, take the stairs instead of the elevator. Try to exercise for at least 30 minutes in a day.
- Strength training – Resistance training lowers blood sugar by making the body more sensitive to insulin. It helps to build muscles which help in burning calories. Use dumbbells, exercise bands act for training.
- Count your calories – Maintain a food log to record what you eat either in a journal or an app.
- Check your body weight regularly which improves chances of weight loss significantly.
- Set small goals – Small goals make the objective of weight loss achievable.
Give yourself time to fulfill your weight loss goals. Healthy eating and regular exercise should last a lifetime.
Read more: Diet Chart for Diabetic Patients