If you are overweight and diabetic, your doctor has likely advised weight loss to improve your diabetes management. Many people understandably find the idea of following a diet of bland, diabetic foods at least unappealing and possibly overwhelming. However, the American Diabetes Association recommends people with diabetes follow a weight loss program that includes a healthy, balanced diet of "normal" foods and routine activity.
Significance
Weight loss helps control blood sugar levels if yours are too high, which improves diabetic management. Good control of diabetes might help prevent nerve damage, diabetic retinopathy and other risks associated with this serious illness. The American Diabetes Association, or ADA, notes weight loss also reduces elevated blood pressure and decreases high cholesterol levels, which diabetics are at an increased risk of developing. Weight loss also gives you more energy, and losing even a few pounds can decrease stress on your joints, especially your hips, knees and ankles.
Diet
To lose weight, you have to take in fewer calories than your body needs to function. This causes your metabolism to convert stored fat to energy, which results in pounds lost. Simple ways to cut calories include reducing portion sizes and changing the ways in which you prepare foods. For instance, broil rather than fry, and eat one serving of whole grain bread--one slice--rather than two. The ADA otherwise recommends diabetics follow a diet low in fat, especially saturated and trans fat, with moderate salt and sugar intake and meals based on whole-grain foods, lean meats, vegetables and fruits. These are foods that are often naturally low in sugar and high in fiber, which also helps to lower your blood sugar levels.
Activity
Exercise provides many health benefits. Strengthening exercises like those done on machines at a gym help protect bones and keep joints more flexible. Aerobic activities such as walking or biking burn calories and glucose, which helps you lose weight and control your blood sugar. Always check with your health care provider before starting any exercise program. Otherwise, the ADA suggests you start with as little as 10 minutes of walking or other aerobic activity two or three times a week and increase slowly from there.
Identifying Goals
Before starting your weight loss program, the ADA recommends setting realistic goals. Losing five to 10 pounds is likely more motivating and less overwhelming than losing 40. Once you reach the initial goal, you can set your sights on losing another five to 10 pounds. The ADA also suggests writing down everything you eat or drink daily for a week. This record will help identify which eating habits you need to change. For example, if you munch while watching television, buy healthy snacks, like raw vegetables or fruits, and keep the chips and candy off the grocery list.
Considerations
For the diabetic, keeping your doctor on your weight loss team is essential. For instance, if you lose enough weight, you might need adjustments in your diabetic medications. Never stop or decrease medicine without your doctor's okay, but keep her informed of your success, and monitor blood glucose levels regularly. Your doctor also knows if you have health issues other than diabetes, such as heart disease or elevated cholesterol, which might require modifications in your weight loss plan.
