Weight Loss and Diabetes - Tips for Diabetics
is one of the primary risk factors for developing
type 2 Diabetes
Weight loss and diabetes
needs to be addressed for better health;
even losing 5% to 10% of your body weight can improve your overall health while also lowering your blood sugar.
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For some people, losing weight can help them reduce or
diabetes medications or insulin. A diabetes
treatment plan includes dietary changes as well as an exercise plan,
both of which can help you drop pounds if you're overweight. Weight loss doesn't
just help you lower your blood sugar; it can also help to lower your blood
pressure, improve cholesterol, give you more energy, put less stress on your
joints, and make it easier to breathe.
Weight Loss Tips for Diabetics
- Always consult with your doctor before you begin a weight loss plan.
Your medication and/or insulin will need adjustment and your blood sugar needs
to be closely monitored.
- Work with a dietitian or a nutritionist to learn how to safely cut enough
calories for a slow, steady and sustainable weight loss, while still consuming
a nutritious diet.
Cutting five hundred (500) calories per day is generally considered a safe
amount. To lose one pound, you would need to eat 3500 fewer calories than you
use up. So, at 500 calories less per day, you would lose one pound in a week.
Note that substituting a "diet" version of something isn't
necessarily a better choice; for example, drinking
instead of a regular soda may save you calories and sugar - but it still contains a host
of other chemicals and artificial sweeteners that can impact your health.
- Don't try fad diets or take diet pills. Aim for a safe, slow & steady
weight loss under the direction of both your doctor and dietitian.
- Don't make significant changes to your diet without consulting a
dietitian. For instance, don't simply cut out all carbohydrates. A
diet that includes carbs is very important if you have diabetes.
- Continue with your exercise routine. Exercise
is a vital component of a treatment plan for type 2 diabetics. It helps to regular blood sugar,
improves blood pressure and cholesterol levels, and is a natural mood
- Stick to your scheduled eating plan and exercise routine. Any changes
should be discussed with your doctor, in case medications or insulin need
to be adjusted to compensate for these changes.
For those with a sweet tooth, you don't have to cut out all sweets.
But you could try dietary alternatives
for a way to naturally control blood sugar, like
baking with spelt
or coconut flour
instead of regular wheat flour. There are also many
cookbooks with diabetes-friendly desserts.
Another way to indulge your sweet tooth is make substitutions and reduce
If you love chocolate, for example, then try having a small, sweet piece of fruit along with a small
piece of chocolate, rather than eating a whole chocolate bar. Or instead of having an entire chocolate
bar, indulge in one or two small, high-quality pieces of chocolate and really savor them.
- Closely monitor your blood
glucose levels. Learn the signs of
both hypoglycemia (low blood sugar) and
hyperglycemia (high blood sugar), and
know what to do if either of these conditions occur. If you notice that
your blood sugar is either too high or too low on repeated occasions,
tell your doctor -- adjustments to your medication or insulin may be
Weight loss and diabetes is an important issue. The American Diabetes
Association says that even losing 10 to 15 pounds will help. For example,
for a person who weighs 200 pounds, a 5% weight loss is only 10 pounds,
and a 10% weight loss is 20 pounds. The goal is to make healthy and
sustainable lifestyle changes that aid in weight loss.
The information on this website is based on our own research and personal experience,
and is not a substitute for medical advice. Questions about your health and individual
situation should be directed to your doctor.