Diabetes is a disease characterized by elevated plasma levels of a simple sugar called glucose, a major source of cellular energy. In Type 1 diabetes, the pancreas is unable to generate adequate amounts of insulin--the hormone responsible for regulating glucose metabolism. In Type 2 diabetes, the body either does not produce enough insulin or cells "ignore" the insulin the body does produce. Although it is a serious disease, diabetes is manageable with treatment and lifestyle adjustments.
Benefits
Losing even a small amount of weight can have a considerable impact on blood glucose levels, blood pressure and cholesterol. Losing weight can also improve your overall quality of life. For instance, dropping 10 pounds will relieve pressure on the joints, increase your energy level and make it easier to breathe.
Goals
If you are overweight or obese, weight loss can be a daunting prospect. Begin by setting small goals. For instance, instead of resolving to lose 50 pounds this year, make it your goal to lose 1 to 2 lbs. this week and 8 lbs. within the month. Then set other small goals to help you lose the weight. If you are in the habit of drinking diet sodas, replace them with water for the week. Or increase your vegetable intake from one serving a day to three. Perfection is impossible, but setting and reaching small goals will give you a sense of accomplishment and help you shed and keep off weight in the future.
Exercise
Successful weight loss is not achieved by dieting, but by changing your lifestyle. Think of exercise as something just as routine as brushing your teeth or combing your hair. Begin by setting aside 10 minutes a day for walking. If necessary, schedule your exercise time on your calendar and don't miss your "appointment." Gradually increase your exercise time in 10-minute intervals. If you cannot set aside 30 minutes to walk, then make time for three 10-minute walks throughout the day.
Rewards
Diet and fitness goals will be easier to accomplish if you reward yourself for the effort. Choose small, nonfood rewards for each accomplishment. For instance, if your goal was to exercise for 20 minutes each day for a week, reward yourself by taking the time for a relaxing bubble bath over the weekend. Get in the habit of writing down your goals and rewards. Keeping a record of your hard work will allow you to look back in a few months and see how far you've come.
Seek Help
Though diet fads and infomercials would have you believe otherwise, weight loss is hard work and takes time. Ask your physician to help you develop a long-term diet and exercise plan that is compatible with diabetes treatment. Then involve your friends and family in your efforts. Ask your spouse to join you on your daily walks or get your kids involved in the kitchen. Find a close friend to whom you can be accountable.
