When you are diabetic, being obese or even overweight substantially increases your health risks. However, many traditional diets are out of the scope of something many diabetics can handle due to blood sugar concerns. So, today we explore some of the ways to lose weight as a diabetic in a safe and healthy way.
Educate Yourself on Nutrition – If you are diabetic and have not done at least some research on nutrition already, this can make it much harder to keep your blood sugar levels balanced throughout the day, as well as put a damper on your overall health. For starters, learn of the different sources of carbohydrates, proteins and fats. Then, learn about what foods tend to be high in fat. If you find yourself consuming a lot of those types of foods, look for low-fat alternatives of other types of foods you like that can replace the high fat choices you have been making.
Make a nutrition log to track your progress, writing down the time of day you eat and approximate portions of what you ate. Without working on what you eat, results from anything else will be minimal. You might be surprised at how much junk you are eating throughout the day once you begin tracking all of it by writing it down.
Learn about the glycemic index (GI). While your doctor has most likely already explained the basics of the GI of foods, making sure you are taking in low GI foods can make it much easier to stabilize your blood sugars while losing weight. Not only do low GI foods make it easier to keep your blood sugar in check, but since the food is digested more slowly than high GI foods, they are also less likely to be stored as fat.
Cut Back on Calories – Instead of jumping into a diet where you are stuck eating food you wouldn’t typically eat (and may not want to), try adjusting your calories gradually by adjusting your portions of what you eat now. Don’t cut too much too fast, as this could not only cause issues with blood sugars, but may cause the body to slow down the metabolism as well. Make changes slowly and if you do see a diet you like, try to find ways to gradually incorporate that diet into your current eating habits slowly so as to prevent shocking the body.
Find a Support Group – With so many individuals suffering from diabetes nowadays, there are many support groups available specifically for that. Search around your local community and you may find a support group specifically for diabetics, where you can all support one another in your attempts to improve your conditions. If you have difficulty finding a diabetes-specific support group, then consider joining your local health club. Being surrounded by others with similar health goals can provide great inspiration. Plus, you may even make some new friends along the way as well! Having others around you to help hold you accountable can help you to push through those times where you just really aren’t feeling it and keep you striving to continue towards improving your health and well-being.
Disclaimer: Results may vary from person to person due to lifestyle, healthy eating, body type and dedication to the program. No individual result should be seen as typical. These statements have not been evaluated by the Food and Drug Administration.