7 Ways to Lose Weight with Type 2 Diabetes
Losing Weight with Type 2 Diabetes
Ever step on the scale and notice you’ve gained a few pounds? Maybe your clothes don’t fit like they used to. Or you wake up one day and realize you’d like to make some changes to lose weight and improve your health.
That’s a good place to start. In the United States, an estimated 72 percent of all adults are overweight or obese, according to the Centers for Disease Control and Prevention. And 9 out of 10 those people also have diabetes.
It’s a risk factor for heart disease, stroke, kidney damage, poor circulation, or worse But it doesn’t have to be that way. Losing weight can help prevent, control, and even reserve diabetes.
Here are 7 ways to help you lose weight and keep it off when you have diabetes:
1. Set a weight-loss goal
If you have a lot of weight to lose, it’s easy to get stuck on dropping 50 to 100 pounds. But think about it this way. You didn’t gain all that weight overnight, and you’re not going to lose it that way either.
Set a target weight loss goal. Then break it down into weekly goals. Losing 1 to 2 pounds a week is safe and realistic.
2. Eat more whole foods
Eat fresh whenever possible. Fruits, vegetables, lean meats, fish, and low-fat dairy products like milk, cheese, and yogurt. Whole grains, legumes, and healthy fats, are good too.
Fun fact: These are the types of foods you’ll find on the Diabetic-Friendly menu...Healthy meals made from fresh ingredients, and ready to eat in minutes.
3. Eat fewer processed, sugary foods and high-carb foods
If you’re going to make the effort to follow #2 and eat more whole foods, #3 is just as important. If you want to lose weight, eat fewer processed foods and foods high in sugar and refined carbohydrates.
That means avoid or limit white rice, pasta, bread, candy, and sugary drinks and snacks.They’re high in calories, digest fast, and can cause a rapid spike in blood sugar levels.
4. Practice portion control
You’ve been doing the eyeball test, and it isn’t working, right? Get serious about practicing portion control. How? Use smaller plates to dish up your food. Use measuring cups and a scale to dish out food, instead of guessing.
Or just pick your favorite meals from the Diabetic-Friendly menu and enjoy. We’ll help you tip the scale in the right direction with single-serving portion sizes.
5. Eat every couple of hours
Without eating regularly, your body experiences major swings in blood sugar levels. And that can have an effect on your mood and your appetite. Eating every 3 to 4 hours is a great way to keep your blood sugar levels in check.
6. Be more active
It’s pretty easy. Get up and go for a walk. Ride a bike, Hike, swim, or take a fitness class. The goal: Be more active. Aim for 3o to 60 minutes of exercise per day to support your weight management goals.
7. Get your zzzsIf you want to lose weight, protect your health, and manage diabetes, get 7 to 9 hours of sleep per night. Sleep helps regulate hormone levels linked to metabolism, appetite, and hunger. Create a nightly bedtime routine to help you get the rest you need.
One more thing...if you wake up hungry for a midnight snack, pick something from the Diabetic-Friendly menu.