A small change in your diet can lead to weight loss and reduced insulin resistance. Weight management is crucial for people with type 2 diabetes. "Excess body fat raises insulin resistance, making blood glucose management more difficult," explains a certified diabetes educator. 90% of patients with type 2 diabetes are overweight or obese, as per the World Health Organization. According to several studies, the longer a person maintains a high BMI (a typical indicator of being overweight or obese), the higher their chance of acquiring type 2 diabetes. Fat cells are active, producing and reacting to hormones that raise the risk of metabolic syndrome, which includes diabetes. However, even dropping 10 to 15 pounds can make a significant effect on your health and blood sugar levels.
Anyone who has attempted to lose weight understands how difficult it is. It is doable, and the benefits for diabetics are enormous, but where do you begin? Experts agree that including a nutritious diet plan into your overall treatment strategy is the best approach to reduce weight.
What Effect Does Weight Loss Have on Type 2 Diabetes?
Here's how you can get started on your weight-loss journey.
Make modest, attainable goals
It's one thing to lose weight; it's another to maintain it. While everyone wants to lose weight at the beginning, excessive diets and increased activity aren't sustainable. Concentrate on making adjustments that you can stick with in the long run.
"Don't attempt to change your physique all at once," a dietitian recommends. "That's a prescription for disaster." Set small, attainable goals, such as walking around the block four times a week or having dessert only on weekends instead of every day. Move on to your next goal once they have become habits. As you get closer to your ultimate weight reduction target, you'll feel a sense of success. Remember that everyone experiences difficulties, therefore don't give up and try to follow the best diabetic diet you can!
- Become more active
Diet appears to be the most significant component in reducing weight, according to studies, but exercise is essential for maintaining your weight in the long run. Research suggests that people who increase physical activity while lowering calorie consumption lose more body fat than people who merely diet. In a small study published in March 2019 in Obesity, researchers discovered that exercise was more significant than diet for maintaining weight reduction in people who had dropped 30 pounds or more. Have a look at the National Weight Control Registry (NWCR), a database of 10,000 men and women who have successfully reduced weight and maintained it: Around 90% of respondents who lost weight and maintained it indicated they exercised for around an hour every day on average. The majority of those in the register indicated walking as their prefered mode of exercise.
Aim for 150 minutes of moderate activity each week, or 30 minutes of moderate exercise five days a week. Remember, getting in shape doesn't have to mean sweating for hours at the gym. Throughout the day, try to find methods to keep active. Instead of sitting on the couch after dinner, take a 10-minute stroll around the block to meet the daily goal. To add additional steps, park further away from each location and use the stairs wherever possible. Over time, all of these small adjustments might add up to a significant difference.
Make a meal plan
The majority of the NWCR participants ate breakfast, which was a common trait among them. Breakfast deprivation has been linked to later-day overeating, which can undermine weight reduction efforts and cause blood sugar levels to fluctuate. Breakfast eaters may have greater energy throughout the day, allowing them to be more active. It's been questioned whether or not a morning meal is necessary for weight loss. Breakfast was related to an improved weight reduction in one meta-analysis published in September 2014 in Advances in Nutrition, while another research paper published in January 2019 in BMJ indicated that breakfast may not always contribute to weight loss. Nonetheless, the World Diabetes Association recommends that you have breakfast every day. According to experts, an optimal diabetic diet consists of eating three meals at regular intervals throughout the day to help the body use insulin more effectively. To help keep blood sugar levels in line, breakfast should include fibre-rich, nutritious carbs such as whole grains, fruits, and low-fat dairy. Always read labels before purchasing packaged goods, and avoid sugary cereals and other morning items.
Reduce your calorie intake
Blood glucose levels can be raised by eating too many calories and fat. Calorie restriction is essential for weight loss. Working with a certified dietitian or diabetes educator to develop a nutrition plan that fits your lifestyle, objectives, and tastes is a smart option. They can help you figure out how many calories you should eat according to your age, gender, current weight, exercise level, and body type, all while keeping your blood sugar levels in check.
Fill up on fibre
It's not always simple to cut calories, especially if you're hungry as soon as you've finished your meal. Then there's fibre: Because your body is unable to break down this plant-based carbohydrate, it delays digestion as it passes through your system, helping to regulate blood sugar levels. Fibre-rich meals are often lower in calories, allowing you to consume a larger volume for the same number of calories. They can help you feel full for longer since they take longer to digest. People who consume more fibre are better at sticking to a reduced calorie diet and lose more weight, according to research published in The Journal of Nutrition in June 2019.
According to another research, women between the ages of 31 and 50 should consume at least 25 grams of fibre per day, while males in the same age range should consume roughly 31 grams. Calorie and nutritional requirements decrease with age; women over 51 require roughly 22 grammes per day, while older males require at least 28 grammes. Most of us don't even come close to meeting the USDA's requirements. Find methods to include more fibre-rich foods in your diet, such as whole grains, vegetables, fruits, legumes (beans), and nuts. Salads, soups, and chilli may all benefit from chickpeas and black beans. In a large mixing bowl, toss the spinach with the spaghetti sauce. Alternatively, eat an apple with a spoonful of nut butter as a snack.
Keep track of your objectives and achievements
Writing down the specifics of your weight reduction journey might assist you in setting healthy goals and identifying patterns. You'll be able to see how far you've come over time, as well as recognise when your diet has slipped off course. Every day, try writing down everything you eat, including serving quantities. Do you dislike writing with a pen and paper? Try one of the several free applications available. To maintain track of your progress, you should weigh yourself at least once a week, as recommended by your doctor or diabetes educator. You should also keep track of when you worked out, what you did, and how you felt afterwards.
When you're on your own, staying motivated to stick to a weight reduction plan might be challenging. Friends or family might provide you the emotional support you need to keep going. Many weight-loss regimens are based on the idea of having a support network that will help you stay motivated. Keep in mind that help can come in a variety of forms. Online support groups can be just as useful [as in-person support groups], sometimes being more convenient and less expensive.
- These deceptive tactics might help you avoid overindulging in diet-damaging meals.
- Start by eating low-calorie items. Start every meal with the lowest-calorie dishes on your plate. Low-calorie appetisers made of non-starchy veggies are ideal. You won't be as hungry when you get to the other foods.
- Change the way you dress your salads. Dip your fork into a side dish of dressing and then into your salad with each mouthful, rather than dusting or pouring dressing over your salad. You'll be surprised at how much less energy you consume and how many calories you save.
- Take up a pastime that will keep your hands occupied. When you're bored, you're more likely to eat when you're not hungry. Walking, crocheting, scrapbooking, crossword puzzles, and gardening are all good ways to keep yourself occupied.
- Bring a toothbrush and toothpaste with you. They should be kept in your purse or briefcase. Brushing your teeth with peppermint-flavoured toothpaste might help you resist the urge to eat when hunger strikes.
- Arrive late to gatherings in a fashionable manner. You'll probably eat less if you don't spend as much time around the buffet table and calorie-dense appetisers.