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How to lose weight if you have diabetes?

Diabetes weight loss. For people with type 2 diabetes, losing weight can make a big difference in managing their blood sugar levels and overall health. But it’s important to approach weight loss with caution and care. Here are some effective tips to help you lose weight safely and successfully after a diabetes diagnosis. Let us know if you need any other assistance!

6 weight loss strategies for type 2 diabetes patients

Follow a balanced and healthy eating plan.

Eating a healthy diet is crucial for people with diabetes who want to lose weight. A balanced and nutritious diet can help you feel full and satisfied, while also reducing your calorie intake. A healthy diet for weight loss should include plenty of vegetables, fruits, whole grains, lean protein, and healthy fats. Avoid foods that are high in sugar, fat, and calories. Set aside processed foods. Dietitians recommend foods that are rich in fiber, as it slows digestion, causing you to feel full for extended periods.

Try the “Diabetes Plate Method”.

The American Diabetes Association (ADA) recommends the Diabetes Plate Method, a simple dietary guide that offers diabetes patients an excellent way to plan their meal portions. 

  • Fill the half of your plate with non-starchy vegetables. You can choose broccoli, carrots, or cauliflower.
  • Fill one-quarter with protein-rich foods. There are plenty of protein-rich foods; however, if you want plant-based options, you can choose beans, hummus, or lentils.
  • Fill the last quarter with carbohydrate foods. You can opt for fruits as they are rich in carbs. You can also benefit from their rich vitamins, minerals, and fiber sources.

Get active.

Physical activity is essential for weight loss and blood sugar control. Regular exercise can help you burn calories, reduce your body fat, and improve your insulin sensitivity. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Walking, swimming, cycling, and strength training are all good options for people with diabetes.

Dietitians often say that proper diet and regular physical exercise should go hand in hand for best results.

Manage Stress

Stress can have a negative impact on weight loss and blood sugar control. When you’re stressed, your body produces cortisol, which can increase your appetite and lead to weight gain. To manage stress, try relaxation techniques like deep breathing, meditation, or yoga. You can also engage in activities that you enjoy, such as reading, painting, or spending time with friends.

Monitor your progress.

Keep track of your food, including your daily meals and snacks. Jot down serving sizes, as they can give you an idea of the food quantity you need in your subsequent meal planning. Monitoring your blood sugar levels regularly can help you identify patterns and make adjustments to your diet and exercise routine. This can help you stay on track with your weight loss goals. Speak with your healthcare provider to determine how often you should check your blood sugar levels.

Seek support.

Getting support from friends, family, or a healthcare professional can help you stay motivated and accountable. You might also consider joining a support group or working with a registered dietitian or diabetes educator who can provide guidance and encouragement.

What to do before executing these strategies?

Consult with your healthcare team before following any of the mentioned strategies. Speak with your doctor while creating your weight loss plan. You will need personalized guidance based on your specific health needs, and your doctor will help you develop a safe and effective strategy.

In addition, set realistic goals. Always remember that losing weight is a challenging task. You can start little by little and push on a bigger target when your body can tolerate the stress and difficulty of this journey.

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Filter by Categories
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