Losing weight can prove to be quite difficult for many people around the globe. Even if you are a ‘perfect’ specimen of health, making the necessary changes to your lifestyle can prove to be troublesome and something you really have to work at to see results.
Results do not simply occur overnight and consistency is extremely important. For individuals who have diabetes, it’s important to watch your health even closer so you can lose the weight you desire without negatively affecting your overall health.
Luckily, there are many things you can do in order to make losing weight easier. Today, we are going to discuss some of the most important things to know, if you are a diabetic who is looking to make some major life changes so you can live a happier and healthier life. As long as you are patient and persistent, you will definitely be able to reach your weight loss goals.
What make you lose weight when you have diabetes?
Every Little Bit Counts
The amazing thing about losing weight and keeping up with a proper exercise schedule is that you can actually completely get rid of type 2 diabetes altogether (and prevent diabetes in your future). Even losing 10 to 20 pounds is going to greatly lower your blood sugar, blood pressure and cholesterol. Losing weight is also going to decrease the likelihood that you will need to take medications for your diabetes. Overall, you are going to feel much better even by losing 5% of your total body weight. You will notice a major boost in your energy as well as your mood. As your body becomes healthier, so does every aspect of your life.
Eating and Drinking Habits
You may have already been told that it is better to eat many meals throughout the day than to just stick with three. It’s important to have a constantly level of ‘fuel’ for your body to function properly. The more consistent your blood sugar levels are, the easier it is going to be to lose the weight. The last thing you want is for your sugar to spike too high or drop too low. A simple way to get the job done is to have about 6 meals in a single day and not eat too much in one sitting. Really spread out your calories throughout the day and you will notice major changes. Drinking plenty of water along the way is also very important, as it keeps your body’s ability to function up to par.
While many people do not realize this, a calorie is not simply a calorie. A calorie of protein is not equal to a calorie of carbohydrates or one of fat. Each burns off in their own ways and affects the diabetic body uniquely.
Selecting the Right Foods
When trying to lose weight, beware of foods that have hidden carbohydrates and sugars. Just because something is considered ‘diet’ does not mean that it is low calorie as well. As far as sugar free items are concerned, be aware of how many calories they contain. A lot of the times, sugar free foods are crammed with additional fat to make them taste better; this means, more carbohydrates may be packed in, too. This fact alone has the potential to dramatically simplify your weight loss.
Carbohydrates have the largest effect on your blood sugar so they are something that should be closely watched. Placing special focus on vegetables and whole-grain products is a great place to start because they take much longer for your body to break down and will not cause spikes in your blood sugar. These types of carbs are known as ‘complex carbs’.
Ever heard of those diets that dramatically cut your daily carbohydrate intake? This is definitely not a good idea, especially for diabetics. Be careful when cutting carbohydrates from your diet, because if you cut out too many carbohydrates, this can lead to health problems. Your body needs a variety of different things in order to function properly.
In general, keeping a good amount of food in your body at all times and cutting down across the board is most important. You do not want to cut too many carbohydrates or too much protein, but work out an even amount throughout your diet. Talk with a professional to figure out percentages that should work out for you. It can be very difficult to determine exactly what you should do on your own.
Foods that are high in protein and high in fiber do not raise insulin levels, so these are foods that can be used to add calories to your day, without putting your into what can feel like a ‘food coma’. These are great foods to eat while you are on the go and need to tie yourself over for a period of time. Or, you can incorporate them into a meal that offers carbohydrates if your levels are needed a bit of an increase.
Be careful when it comes to liquid calories. It can become so easy to forget to watch your calories when you are drinking, say a coffee or juice. There may be a lot of sugar and calories in these items and it’s important to take that into account during your day. A few cups of coffees each day has the potential of packing an additional 600 calories a day if you are not careful and this is the last thing you need when you are trying to maintain a healthy weight or lose weight.
When you have diabetes, it is always advised that you have snacks handy. This is even more crucial when you are trying to lose weight. Some great snack options that can tie you over are fruits and crackers. Orange juice is also a great option as it gives you that instant boost that you need if you feel yourself ‘crashing’. Snacking before bed is something many diabetics do in order to make it throughout the evening without waking up with very low blood sugar.
It is important that you never go more than a few hours without snacking on something. To make nighttime easier to stay in control of, you may want to consider having a specific time you go to bed and wake up and make sure you have plenty of time to eat and are not rushed out the door. If you struggle with eating in the mornings, have something small while you wait for your first true meal.
Don’t Forget to Exercise
During any diet, exercise is important. For those with diabetes, however, must keep a close eye on sugar levels. This means checking your blood sugar more often so you can keep track of how your dietary and exercising habits are affecting your body.
Exercise is fantastic because it helps to stabilize blood sugar. Exercise also makes it so you do not have to reduce the amount of calories you are eating in a day as much; which is always a plus. If you are trying to get your blood sugar low immediately then focus on aerobic exercise. Something such as lifting weights is going to take a few hours before affecting your sugar levels, so be prepared to have a meal around that time to keep your levels from crashing.
Some exercises that can be proved really useful.
Watch Your Body Closely
People with diabetes have the most difficulty losing weight because they have to make sure that their insulin levels are consistent on a regular basis. If these levels are to go too high or low, this can cause all your weight loss to stop. If you’re putting so much effort making drastic changes to better your life, that’s the last thing you need.
It is extremely important to talk closely with your doctor whenever you are making changes that could affect your health. Your doctor will be able to work with you and help you stay on the right track, getting the most out of your efforts and staying healthy during the whole process.
Focus on the Long Term
Instead of focusing on losing weight now and seeing quick results, it is important to view your weight loss as a long-term goal. Rushing through the process can negatively affect your health. Do not expect to see drastic results. Give yourself a few months, at the very least.
Everybody is different and loses weight differently. This is why we advise never try to conduct weight losing activities alone. Talk to experts so you can give yourself a good idea of what realistic goals look like for you instead of what they may have looked like for your friends or family members.
Different things work for different people but one thing that you definitely shouldn’t put all of your focus on is your weight. Weight can fluctuate for a variety of reasons (one being that muscle weighs more than fat), so do not forget to put focus on the improvements you are seeing in your blood pressure and cholesterol; as these are very important changes and you should be proud of them.
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