Weight Loss for Diabetics
Losing weight is often suggested for type 2 diabetes patients. They need to lose fat so that they can increase their insulin resistance. By losing weight, diabetics can become less resistant to insulin and manage it better by allowing better circulation of insulin levels in their blood. It is important to reduce the insulin resistance in order to help glucose enter tissues and metabolize cells. This is hard to do since the higher the insulin level the harder it is to lose weight because insulin likes to store fat.
Once you have decided to start losing weight, it is important to discuss it with your diabetes doctor. While dieting you need extra attention. Your doctor can also suggest the best options to lose weight effectively by balancing your diet with exercise. It doesn’t matter how much you weigh, losing weight will always lower your blood sugar and make you feel better. A study conducted by the National Institutes of Health has determined that dieting and exercising can reduce the risk of developing diabetes by 58%. So if you are overweight and don’t have diabetes yet, your chances of not developing it are much better if you eat a healthy diet, exercise and lose weight.
When starting out, make sure you don’t do anything too drastic. You don’t have to give up eating and there is no need to exercise three hours a day. Everything has to do with calories. You have to control your calories. A healthy woman needs around 2000 calories per day to maintain her weight. In order to lose weight, you need to eat less than that. You can start by lowering your calorie intake by 500 calories. Most calories should be cut from fat, carbohydrates and protein. It is suggested getting 25% of your calories from protein, 25-30% from fat and the remainder from carbs.
Give special attention should be given to carbs since they are broken down into sugar in during digestion. Replace the white bread with the whole-wheat bread. You should stay away from sweets, but you still need 20-30 grams of sugar every day. Eat more fibers like fruit, vegetables, cereals and sweet potatoes. If you don’t overdo it, your sugar and cholesterol levels should improve.
You need around 100-150 grams of protein each day. Protein can be found in beans, nuts, dairy products and lean meat. Don’t eat eggs, because are high in cholesterol, which is not good for you. Protein is the one thing that diabetics don’t have to monitor and so you can eat all the chicken, fish and milk you want keeping in mind the calories. As far as fats are concerned, stay away from fried foods and trans fats.
Exercise is also important, just don’t overdo it. Aerobic exercise like walking or running are the best options as they lower your blood sugar immediately. Medications and insulin are often needed when exercising, because any kind of physical activity burns your blood sugar.
The best way to get started with weight loss as a diabetic is to consult with a diabetes consultant or a nutritionist. They can help to lose your weight properly and increase the quality of your life.