If you are having type 2 diabetes, reducing about 5% weight of your body can help improve sugar and cholesterol levels in your blood. However, if your weight loss is not tough enough, you will be more difficult to control diabetes. Many diabetics have to take insulin or some diabetes drugs to control their blood sugar. These drugs include thiazolidinediones, sulfonylureas, and meglitinides relating to weight gain problem.
Here, howtogoodhealth.net will give you top 8 tips for weight loss with type 2 diabetes effectively and safely.
8 effective ways to lose weight for people with type 2 diabetes
Complex carbs such as vegetables, fruits, and whole grains can help for weight loss quickly. However, a diet high in processed simple carbs such as white rice, bread, pasta, and candy will bring opposite effects. Because people with diabetes have twice the risk of cardiovascular disease and stroke as normal health persons. So, the best way to lose weight may be a diet under Mediterranean style. This style is to eat more veggies, foods rich in omega-3 (such as salmon, oatmeal, nuts) and healthy fats (such as olive oil, avocado). However, healthy fats can be still high in calories; so use them in a minimum level.
Generally, talk to your doctor or diabetes experts to find the best plan for you.
Move as much as possible
The best way to reverse insulin resistance is exercise because it helps improve the body’s response to insulin and get rid of fats. In fact, exercise can be as powerful as blood pressure lowering drugs. So, take every opportunity to move and walk around whenever you can. Besides, avoid sitting for a long time and change some simple lifestyles such as:
-Use the stairs instead of the elevator.
-Walk to a stop if you use public transportation.
-Park in the distance if you drive.
-Walk over to your colleague’s desk to ask a question instead of sending an email or instant message.
Build toned muscles
Cardio is an important part of exercises for the diabetic patients. Exercise bands, using dumbbells, or even your own body weight can also lower blood sugar by helping your body more sensitive to insulin. In addition, strength training helps build toned muscle and burn a lot of calories. So, practice some forms of resistance training two to three times a week combined with aerobic exercise.
Record your calorie intake everyday
If you have type 2 diabetes, you need to monitor all calories. Especially carbohydrates and sugar levels that your body consumes everyday. Besides, a study has shown that people who kept a daily food journal can lose twice as much weight as those who did not. In addition to noting what you eat, pay attention to how you feel. This helps detect emotional impacts such as a depression or an anger causing to eat over.
Eating breakfast in the daily routine is a common example for successful weight loss and weight maintenance. The reason is that breakfast helps prevent midmorning hunger, produce blood glucose better and boost the metabolism. Besides, a study of Israeli showed that one-third of people with diabetes having a big breakfast that includes lean protein and healthy fats could reduce their diabetes medication and lower their blood sugar levels.
Monitor your weight frequently
Together with a diet for type 2 diabetes, controlling the weight is an important part of successful weight loss. This is also a form of accountability and self-monitoring. Besides, regular self-monitoring is associated with improving your weight. So, check the weight yourself from one to two times a week.
Make a list of dishes
Keep yourself in control by writing a list of suitable dishes. In which, write down snacks as well as the carbohydrate and calorie levels. By this way, when hunger strikes, you will be less tempted by snacks high in calories. Also, you will know exactly what you should eat and still have flexibility choices.
Plan before eating
Most major fast food chains have nutritional information available on their websites. So, it is so easy to choose foods that have an amount of carbs and calories are suitable for your diet. Some good and healthy bets for you such as: salads with nuts, half sandwiches with vegetables, or lettuce wraps.
In addition to the above tips, you can refer to some natural diabetes cure from the program 7 steps to health and the big diabetes lie. This is a system including diabetes information and instructions for people with diabetes improving their condition. Try and feel effectiveness of this program!