In type 2 diabetes, weight loss is one of the most effective, long-term solutions to lowering blood sugar. The effectiveness of an aggressive diabetes type 2 weight-loss program cannot be stressed enough.
Fat, especially around the midsection, is correlated with insulin sensitivity and blood sugar regulation. Nonetheless, some people might not consider themselves to be too overweight; they might not even have a large midsection. However loosing even 10 pounds can dramatically improve your health in many ways, one of which is by maintaining better blood sugar control.
Principles of Losing Weight
Please note that it is not just weight loss itself that can give you better control over your blood sugar. Diabetes type 2 weight loss depends on healthy, calorie-restricted eating as well as plenty of exercise which are the very things that bring about weight loss. This means that even if you reach a point where you are not losing anymore weight, as long as you eat healthy and get enough exercise, you can maintain a healthier lifestyle.
The American Diabetes Association recommends a weight loss of no more than 1 to 2 pounds per week and a diet that supplies no less than 1,000 to 1,200 calories for women, and 1,200 to 1,600 calories for men. Consult your physician before starting any weight loss plan. Your doctor and a nutritionist will come up the right amount of calories and meal plans tailored to your particular situation.
When you exercise, find something that is enjoyable. Don't over exert yourself, as exercise programs that are too hard may have the disadvantage of having a higher drop-out rate. Another thing you should keep in mind is to track your calories carefully. Studies have shown that people often make large miscalculations when calorie counting. Nonetheless, it's understood that calorie counters lose weight faster than people who don't track what they eat but try to lose weight.
Since food plays an integral role in managing diabetes, dieting for weight loss can be a challenge for diabetics. Start by eating five to six small meals per day rather than three larger meals. This will help keep your metabolism going and burning calories and will provide you with a more consistent stream of carbohydrates. Do not skip meals in an attempt to lose weight as you can quickly find yourself battling hypoglycemia.
Work with your doctor and nutritionist to come up with the right number of calories for your daily consumption. One pound of fat is equal to 3,500 calories. To lose one pound of fat per week, you need to eat 500 less calories per day or burn them off through additional physical activity. If you can't cut back the calories any further but still need to lose some pounds, add a bit more exercise to your daily routine.
Choose complex carbohydrates over simple carbohydrates, like whole-grain bread rather than white bread. Use the glycemic index to determine what carbohydrates have a low-GI rating, and add those foods to your diet. Avoid empty calories, like candy, sugared sodas and fruit juice, avoid fats and get ample servings of fruits and vegetables each day.
Weight loss is not the end; rather, it is the means. Once you lose weight you must maintain your weight or else your blood sugar levels will deteriorate again. Keep in mind that weight loss is great not only for diabetes, but that it is great if you want more energy, decreased cholesterol levels, and improved cardiovascular health.