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8 Steps for Weight Loss Success if You Have Type 2 Diabetes
Type 2 diabetes can be managed optimally when the blood glucose levels and weight are controlled. Reducing weight can help ease signs and symptoms, making the condition easier to manage. And for some, it may even lead to the complete elimination of the condition. After losing over 22 pounds and remaining off for 12 months, 46% of participants were in complete remission from their diabetes, only requiring regular checks from their primary care doctors.
Step 1: Establish a SMART Goal
If you're trying to shed weight and maintain it off, setting a target will provide you with something you can strive for and keeps you on track. The best-practice goals are those that meet the SMART requirements, which are −
Your goals should be clearly defined about what you intend to achieve.
Objectives that are measurable make progress reports less time-consuming.
To ensure you keep going, ensure your goal is within reach.
Important − achieving your goal will result in tangible rewards.
The most important aspect of setting a goal is setting a timeframe to control your time better and focus your efforts.
Step 2: Focus on food quality, not calorie quantity
While counting calories is frequently promoted as a weight-management method, there might be better ways to reduce weight over time. If you consume fewer calories than what you are using up and you see weight loss. However, the ease of limiting the number of calories you consume is directly linked to the quality of the meals you consume. Although calorie counting can be a helpful tool for accountability, it's an issue to keep track of over the long term. If your food choices aren't healthy initially, you could gain weight more quickly after you cease tracking your food intake.
Eating a balanced diet of healthy meals is linked with sustained weight loss and requires little effort. Type 2 diabetics who want to shed weight should incorporate these tips into their diets −
Go for Fish and meats that are lean. Lean cuts of pork and beef eggs, tofu, and other proteins made from plant sources are all great options.
Grains that aren't processed or refined include whole wheat bread, brown rice, whole wheat pasta bulgur, barley, quinoa, and farro. Due to the limits on carbohydrates set by many diets for people with diabetes, careful consideration should be given to the choice of starchy food items. Additionally, reduce the amount of processed food you consume and avoid foods that contain added glucose or high fructose corn syrup. Making small adjustments, for example, using cooking spray rather than oil, can aid you in reaching your weight loss objectives.
Step 3: Keep in mind the size of your portion
Even if you are making healthy eating choices and avoiding processed foods, eating in excess could thwart your weight loss efforts. It is easy to manage your portion sizes with the plate method. To replicate it, take a normal 11''-12" dinner plate with the following −
Vegetables that don't convert into starch should cover a good portion.
Sprinkle some protein-rich lean on only one-fourth of the protein.
Sprinkle some starchy or grainy vegetables to cover a quarter of it.
You decide if you'd like to supplement with milk or fruit.
Sometimes, it is helpful to visualize the food on the plate and then think about the elements of the meal before you begin eating. A turkey burger with a whole grain bun could meet the carbohydrate and protein needs, and you can finish your meal by grilling tomatoes, raw peppers, and a salad. Dairy-based products are eaten in many ways, like adding a slice of cheese on a burger or scattering cheese shredded on a salad.
Step 4: Start Moving
In addition to increasing fat loss and insulin sensitivity, regular exercise will help maintain normal glucose levels. Aerobic exercise can aid in weight loss and glucose control for people who have diabetes. It would help if you exercised moderately for a minimum of 150 minutes every week. You can be flexible in how you divide the total time you exercise; for example, you can do 20-25 minutes of workout each week, five days per week, and do 30 minutes every day of the week.
Moderate-intensity exercise should be selected according to individual preferences.
Keeping a quick pace
It is possible to exercise at any time, even while performing routine tasks like cleaning your home. You can exercise by cutting the grass using a push mower, walking fast while vacuuming, and cleaning the floors. Three or four sessions of total-body strength training every week is a must as a component of your weight loss fitness program. You can exercise at home using a set of dumbbells or band-of-strainers or join a gym and use their equipment.
Burning fat to reduce muscle mass is an additional advantage of strength training.
Step 5: Maintain a close eye on your overall health
Do not neglect the medication for type 2 diabetes as you change your eating habits and fitness routine. Keep an eye on your blood sugar levels, and take your insulin or medication as your physician recommends. Keep a quick-acting sugar in your bag when you walk since you might be more susceptible to a drop in blood sugar, particularly when you are active.
Regularly attending your doctor's appointments is crucial to your weight loss goals. In certain instances, your primary care doctor may need to adjust your treatment plan to help the weight loss progress. If you have diabetes, your doctor might recommend changing the time you eat or inject insulin according to when you're planning to exercise.
Step 6: Take care of your mental well-being
The process of losing weight involves your thoughts as well as your body. Here are some suggestions to ensure your mind is fit while losing the extra pounds −
Connect with people who can help, like family members and friends, whenever you're feeling depressed or tempted to depart from your path.
Be mindful of your emotions. Stress can play a part in weight gain and increased stress-related behaviors such as binge eating. Stress can be reduced through exercises like meditation, yoga, taking a long bath, or simply engaging in deep breathing exercises. The reduction in glucose levels can be yet another advantage of stress management.
Step 7: Strive to get enough shut-eye
There are several ways in which the amount of sleep you get affects your ability to lose weight. Lack of sleep reduces your body's leptin production, which helps regulate food intake. Low leptin levels facilitate overeating, and those with low leptin levels are more likely to be overweight (BMI).
Step 8: Keep track of your progress and calibrate
Daily weighing oneself is a great method of keeping track of your progress. However, you shouldn't place too much value on the tiny shifts. Examine your weekly averages, and then see what you're doing compared to your short-term goals.
Try to achieve a weekly weight loss of about 1-2 pounds. Find ways to improve your exercise and diet if you need help to meet your goals. If you're struggling, it's time to reconsider whether your goals are achievable. Monitor the blood sugar level frequently to check how well you're doing. Keep track of your progress in the figures as you shed pounds. If you're trying to shed weight and maintain, it can be helpful to visualize the benefits.
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