Losing weight can be beneficial for the people suffering from diabetes. However, people with type 2 diabetes often find it hard to lose weight. When the body fat percentage is high, insulin resistance increases and this makes it harder to keep blood glucose in check. Research has also shown that a high body mass index can put people at a greater risk of developing type 2 diabetes.
In addition maintaining a healthy weight if you are diabetic is not easy. But it is important as losing weight can help diabetes patients stabilize their blood sugar levels. Here are a few ways you can get rid of those pesky lumps and bumps if you suffer from diabetes.
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1- Be Physically Active:
Studies suggest that diet is hands-down the most important factor for losing weight, but exercise is key to successfully keeping the pounds off over time. Research shows that people who increase physical activity along with reducing calorie intake will lose more body fat than people who only diet.
One small study published in March 2019 in Obesity found that exercise was actually more important than diet for weight loss maintenance among people who lost 30 or more pounds. Just look at the National Weight Control Registry (NWCR), a database of 10,000 men and women who have lost a significant amount of weight and kept it off: About 90 percent of people who reached and maintained their weight loss goal said they exercise, on average, about an hour a day. Most people in the registry chose walking as their form of exercise.
Aim for 150 minutes of moderate exercise per week, or 30 minutes per day at least 5 days a week. And remember, fitness doesn’t necessarily have to involve sweating for hours at the gym. Try to find ways to stay active throughout the day. To hit the American Diabetes Association’s (ADA) goal of watching less than 10 hours of TV per week, take a 10-minute walk around the block after dinner instead of hitting the couch. Park farther away from each destination to add more steps, and take the stairs when possible. All of these incremental changes can make a big difference over time.
2- Be Mindful Of Your Calories:
In order to lose weight, you will have to reduce your calorie intake. However, that doesn’t necessarily mean that you have to cut out everything that you love from your diet. Keep a track of what you eat and how many calories you consume.
This way you will have a better idea of the number of calories you consume as people who are overweight often underestimate the number of calories they consume. You should also try to plan your meals in advance to prevent yourself from reaching for unhealthy snacks when hunger strikes.
3- Try Intermittent Fasting:
This diet encourages people to restrict their calorie intake for two days every week but allows larger portions on other days. This diet has been shown to be more efficient than diet plans that limit calorie intake every day. Intermittent fasting will not only help reduce insulin resistance but also fight inflammation.
Periodic fasting may also help the pancreas produce insulin again. The days of limited eating give pancreas some time off to recycle its cells.
4- Drink Water:
When you are thirsty, hydrate yourself with a glass of water instead of fruit juice and other sweet drinks as they are high in calories. Sugary drinks may not only increase the risk of type 2 diabetes, they can also make you gain weight. You can add lemon slices to your water to make it more flavorful.
5- Never Skip Breakfast:
When you skip breakfast, you may end up overeating at lunchtime. This can cause blood sugar levels to rise and may also lead to weight gain. Studies have shown that eating breakfast is an essential element of any weight loss plan.
6- Eat Fibrous Foods:
Fiber can lower blood sugar levels and boost weight loss. Chickpeas and black beans are a good source of fiber.
7- Get support
Staying motivated to stick with a weight loss plan can be difficult when you’re going it alone. Connecting with others can provide the emotional support you need to avoid giving up. Many weight loss programs are founded on the concept that support networks aid motivation.
Keep in mind that support comes in many different forms. For some people, online support groups can be just as effective as in-person support groups, as well as more convenient and less costly.
You can consult a doctor to determine what steps need to be taken to lose weight if you are diabetic. You can find and book an appointment with top endocrinologists in Lahore, Karachi, and Islamabad through oladoc.com. You can also call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your health concerns.