Controlling one’s weight is a common goal for many people, but individuals with type 2 diabetes especially need to focus on it. Carrying extra weight makes the body more resistant to insulin, which makes it harder to control blood sugar. According to the World Health Organization,90% of people with type 2 diabetes are overweight or obese. Research shows that a person’s risk of developing type 2 diabetes increases with the length of time they have had a high BMI—a metric used to determine whether or not a person is overweight or obese. The hormones released by fat cells can cause metabolic syndrome, of which high blood sugar and type 2 diabetes are important components. Conversely, losing weight can have significant beneficial impacts on both your health and your blood sugar levels.
Set small achievable goals
Weight loss is not an easy task. It can be done, but it takes effort and dedication! It can be difficult to get started on the journey to weight loss, and it is easy to lose track of where you are. Setting achievable, manageable objectives helps you stay motivated and move forward. Set smaller goals, like walking around the block four times a week or having dessert only on the weekends rather than every day, as opposed to having goals that are too lofty. Creating a set of routines is the most effective strategy for achieving your weight loss objective. Due to the fact that everyone experiences setbacks, it is essential not to give up. As you work toward your ultimate weight loss objective, you will experience a sense of accomplishment once these routines are established. In a similar vein, quick fixes like extreme exercise regimens and extreme diets will not work. Instead, concentrate on making changes that you can stick with for a long time.
Manage your diet with experts
It is essential to collaborate with a registered dietitian or diabetes educator in order to determine the ideal diet plan for your lifestyle, objectives, and preferences. Depending on your age, gender, weight, level of activity and body type, they can assist you in determining the optimal number of calories to consume. This will help you lose weight and keep your blood sugar in check. Consuming more fiber is one way to improve your physical health. Cutting calories can be difficult, especially if you feel hungry right after eating. Fiber can assist! Because it cannot be broken down by your body, it slows digestion as it moves through your gut and makes you feel fuller for longer.
Because foods with a lot of fiber usually have fewer calories, you can eat more of them for the same amount of calories.
Avoid skipping breakfast
We know how important it is to start your day with a good breakfast. People who have successfully lost weight and maintained it typically report consuming breakfast regularly. Overeating later in the day, which can sabotage weight loss efforts and cause blood sugar levels to fluctuate, has been linked to skipping breakfast. It has also been shown that eating breakfast gives you more energy for a busy and active day. Breakfast should be eaten every morning, either before or after exercising. Whole grains, fruits, and low-fat dairy products are all good options for healthy carbs. When purchasing packaged foods, always carefully read the labels and steer clear of cereals and other breakfast foods with added sugar.
Exercise regularly
Diet is clearly the most important factor in weight loss, according to research, but exercise is absolutely necessary to maintain weight loss over time. You should aim to exercise for 150 minutes per week, or 30 minutes per day, on at least 5 days per week to be at your best. Also, keep in mind that you can always find ways to keep moving throughout the day! Instead of retiring for the night, take a 10-minute walk around the block after dinner. Take the stairs whenever you can and park further away from your destination and walk the rest of the distance. Consider these alterations to be small pieces of your puzzle; in the long run, they will all make a difference!
Document and monitor progress
Any modification to one’s lifestyle necessitates documentation. It helps you set reasonable goals, learn from your mistakes, and even recognize when things may have veered off course. Over time, you can appreciate your progress and learn from both your successes and failures. Try writing down all of your food choices and the size of each serving in a food journal. If your doctor tells you to or if you’re keeping an eye on your diabetes, it might be a good idea to weigh yourself once a week. This way, you can see how far you’ve come! You might also want to write down when, where, what activity you did, and how you felt afterward.
We trust that these hints will be of use! Keep in mind that having a few activities in your life that keep you occupied and busy is essential. Try making something new, solving word puzzles, gardening, or any other activity that requires you to use your hands. In order to avoid being tempted by unhealthy food options while you are out and about, it might also be helpful to bring healthy snacks with you.
Even if you achieve your weight loss goal, you should continue to maintain your health and exercise on a regular basis. Nothing is worse than being unable to maintain previous progress! It is essential to establish attainable objectives from the beginning: If you have longer-term objectives for your health, you shouldn’t let your diet and workouts be a temporary fix.
To know more, consult with our expert team of Diabetologists, Diabetes Educators, Dietitians and Paramedical Staff. Call 7825888693 or WhatsApp 8056110000.
