Four Simple Ways to Lose Weight When You Have Diabetes-And Keep It Off
When you have diabetes, you cannot afford to be obese or overweight since excess weight makes it difficult to manage your blood sugar.
What is frustrating is that approximately 80 percent of people with diabetes are overweight and shedding those extra pounds is quite problematic. You have tried many diet plans, but none seem to be helping and even those that work, you regain the weight soon after.
Here are 4 simple strategies that will help you lose weight, and keep it off.
1. Break a sweat
Exercise is a great way to lose weight and keep it off. Dieting alone will not give you the results you want. You need to get physical and reduce your calorie intake.
When you burn more calories than you consume, you will lose excess body fat. Physical activity raises the metabolism of a person and the body burns more calories even when at rest in comparison to an individual who does not exercise.
2. Never Miss Breakfast
You may have heard this many times but breakfast is usually the most important meal of the day as it jumpstarts your metabolism. A well-balanced breakfast gives you the energy to start your day and missing breakfast means that you will overeat sometimes throughout the day.
This interrupts your weight loss plan and may trigger blood sugar levels to surge. If you eat breakfast regularly, you tend to cut down your overall calorie intake throughout the day.
3. Increase Your Fiber Intake
You need to ensure that your diabetes diet includes a lot of fiber. Let your servings include generous fiber amounts, which help in lowering the blood sugar levels and accelerate weight loss.
Ensure that you consume at least three servings of fiber-rich fruits, whole grains, and vegetables every day. Enrich your salads and soups with fiber-rich legumes such as black beans and chickpeas.
To stick to this kind of diet, plan your meals beforehand to ensure that these fiber-loaded foods are readily available in your house. Buy whole grain cereals, breads, pastas, and tortillas. Feast on high fiber foods because they will fill you up for longer and contain less fat.
4. Be Realistic
As you start your weight loss journey, you need to be realistic and do not expect to achieve your weight loss goals overnight. Losing weight is the overall aim, but you need to break it down into smaller objectives.
Choose one or two lifestyle habits you want to change and work on them before moving on to the next thing. If today you exercised for 30 minutes, aim for 45 minutes tomorrow.
We are human, and it takes time to break away from old habits and build new healthy ones.
You probably have identified what you were doing wrong. Losing weight when you have diabetes does not mean you have to follow an intricate diet plan. In fact, after the diet plan, you end up regaining all the weight back.
These few strategies will help you shed off those extra pounds, and keep them off. Even when you achieve your target weight, it is important to continue exercising regularly and eating healthy. Watching your weight should be a lifetime commitment.