Weight Loss and Diabetes
Living with type two diabetes can be difficult, but not impossible. Weight loss is important for people with diabetes. Due to having excess fat, your body will resist insulin. Many people who have type two diabetes are considered overweight or obese. There are different steps you can take to lose weight and lead a healthy life.
Be As Physical As Possible
In order to lose weight, you have to diet, as well as, exercise. Increasing your physical activity will help you lose weight, and maintain a healthy weight. Walking is the preferred method of exercise.
Breakfast Is the Most Important Meal
You have heard the saying, “breakfast is the most important meal of the day”, and it is. Eating breakfast helps you lose weight by preventing overeating throughout the day. Many diabetes weight loss plans include eating breakfast to prevent wrecking your diet plan. Cereal that is high in fiber and does not have a lot of added sugars is the best for a weight loss breakfast.
Decrease Your Caloric Intake
Your caloric intake varies because everyone’s body responds to calories differently. The amount of daily calories you should consume depend upon your current weight, age, body type, gender, and activity level. On average, women with diabetes should consume between 1,200 and 1,800 calories daily. Men, on average, should consume anywhere between 1,400 and 2,000 calories within one day.
Consume Generous Amounts of Fiber
Fiber works wonders for your body because it helps with lowering your blood sugar levels and helps you lose weight quicker. 25 grams of fiber each day is an adequate amount for women between the ages of 31 and 50. Women who are 51 years of age or older should consume 22 grams of fiber each day. Men in these same age ranges require 28 grams of fiber on a daily basis.
Plan Smaller Meals
Eating smaller meals allows you to eat more times a day. Many diet plans require you to eat only two big meals each day which causes you to feel like you’re starving. Your body will store calories to ensure it has what it needs to continue operating properly which will cause you to gain weight. Eating large meals can cause your blood sugar levels to increase. Eating smaller meals throughout the day helps your body maintain healthy glucose levels.
A lot of people give up hope of losing weight because they are afraid of the challenges they may face. It’s okay to be afraid. Start small and gradually make your way to where you want to be. Losing weight is a challenge many people face. When you start small, plan short-term goals, such as, your target weight loss goal for one week. Reward yourself when you achieve your goals. It’s important you set realistic, healthy goals.
Create A Support Group
A support group is there for you through the good and bad times, and will be there for you when you reach your target weight loss goal. People in your support group should be positive and motivate you to stay on the right track to healthy weight loss. You can reach out to other people who want to lose weight and support each other on the journey to lose weight.
Tricks to Help You Stop Overeating
Low-Calorie Foods Are the Key to Success
You can stop wasting precious time counting carbs. One key to successful weight loss is eating smarter and healthier. Instead of diving in to the foods on your plate with the most calories, start small by eating foods that have the least calories. By the time you eat the low-calorie foods, you will not be as hungry and enticed to eat more food.
Save the Dressing
You will be surprised at how much salad dressing you waste. Instead of pouring half a bottle of dressing on your salad, put the dressing in a cup, like a side dish, and dip your fork into the dressing. This will prevent you from wasting salad dressing, as well as, packing on the calories.
Adopt A Hobby
Being busy means you will not have time to stop and eat or snack. When you’re idle, you are sitting there, doing nothing. This is the perfect storm for eating foods that are high in fat, such as, candy, cookies, and chips. 9 times out of 10, you are sitting down, snacking which means your body is not active. Your body will store fat because you are inactive.
Manage Your Cravings
Sometimes cravings come out of the blue, and you want a specific fatty food or treat right then. One popular hack with managing cravings is brushing your teeth with toothpaste. Most people that use this tip prefer peppermint-flavored toothpaste.
Learn Your Body
Learning your body is easier said than done. You may know which foods to avoid to prevent an upset stomach or heartburn, but do you know how your metabolism responds to the foods you eat? Some foods may make you feel heavier than others, while other foods you eat make you feel empty, and still hungry. Learn more about your body by keeping a journal of the foods you eat and how you feel after you eat them.
Know the Different Food Types
A lot of people gain weight unintentionally because they misread food labels. There are foods that are more nutritional than others. Carbohydrates your body needs include vitamins, minerals, and nutrients. Your body needs to remain healthy and function properly. Eating healthy foods, including fresh fruits and whole grains will aid in proper bodily functions. Carbohydrates that do not provide your body with much nutritional value include sodas and juices high in fructose, fatty fried foods, and sweets.
Getting in Shape
We are dedicated to helping you reach your weight loss goal. When you’re ready to make a change for the better and take control of your life, One Fitness Camp will be there, leading and guiding you to victory. Contact us today to learn how you can begin your weight loss journey.