Approximately 80 percent of diabetics are overweight or obese, but the relationship between weight and diabetes hasn't always been clear. According to the Harvard Medical School's Health Publications, researchers now believe fat cells secrete hormones and other chemicals that cause inflammation. The inflammation interferes with insulin receptors on cells, leading to insulin resistance and diabetes. The good news is even modest weight losses can improve disease management.
Set Reasonable Goals
Crash-dieting doesn't keep weight off in the long-term and it could affect how well your diabetes is controlled. Instead, work on changing your eating habits for the better. Set reasonable short-term goals such as losing five or ten pounds, then aim for a consistent loss of 1/2 to one pound a week until you reach that goal. The University of Maryland Medical Center advises that all diabetics starting a weight loss program should consult with a doctor or dietitian.
Eat Better
Like everyone, diabetics should eat a balanced diet. Reducing meat consumption is one way to reduce fat, cholesterol and calories. Harvard Health Publications reports that women who consumed a daily serving of red meat had a 20 percent higher risk of developing diabetes than women who ate only one serving a week. Men who consumed processed meat five times a week had nearly twice the risk of men who ate it only twice a month.
Replace meat with lean poultry or healthy fish, such as salmon. Beans are an excellent vegetable source of protein. Make food from animal sources a small part of your daily intake. Instead, plan meals around whole grains, vegetables and fruits, all of which are low in calories and high in nutrients.
Eat Smaller Portions
According to the American Diabetes Association, a serving of meat, fish or poultry is about the size of the palm of your hand; a serving of cheese is about the size of your thumb. A serving of milk, yogurt or fresh vegetables is about the size of a tennis ball. A serving of bread is one slice, a serving of rice or cooked pasta is 1/3 cup, a serving of potato or corn is 1/2 cup and a serving of dry cereal is 3/4 cup. Serve yourself food in these amounts to avoid overeating. Chances are if you eat slowly and give your brain time to get the signal that you're full, you won't want more.
Exercise
The University of Maryland Medical Center says regular aerobic exercise improves insulin sensitivity. This benefit is seen even with exercise of moderate intensity, such as brisk walking. If you have uncontrolled diabetes, high-impact exercise and strenuous weight training are inadvisable because they may injure blood vessels in the feet or strain weakened blood vessels in the eyes. People taking insulin or other diabetes medications should monitor glucose levels before, during and after workouts. Exercise should be avoided if levels are above 300 mg per deciliter of blood or under 100mg/dL. As with starting a diet, diabetics should always consult their doctors before beginning an exercise program.
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