Obesity is a risk factor for type 2 diabetes; it increases your risk for developing it, and makes it harder to manage the disease if you already have it. Your doctor probably stresses the importance of losing excess pounds, news that is not new to you. Perhaps in the past you have failed in your attempts; this is not a reason to give up. Losing weight is a challenge but not an impossible one. It's all in your approach and attitude.
Step 1
Set reasonable goals. Set your sights on a weight loss of 7 percent or more of your current weight. This reduces your risk of heart disease and allows you to better manage your disease. Setting goals of 5 or 10 lbs. increases your self-esteem and gives you the motivation to continue.
Step 2
Reduce your caloric intake. Your caloric intake will vary based on your gender, age and level of physical activity. Ask your doctor what your personal needs are and reduce this by 500 calories each day. You will lose 1 lb. per week doing this alone.
Step 3
Start exercising each day. Work in 30 minutes of moderate exercise at least five days a week. This helps reduce your weight and increases insulin sensitivity. The higher your sensitivity, the less reliant you are on medication to carry glucose to your cells for energy. Check with your doctor before beginning an exercise routine.
Step 4
Eat complex carbohydrates. Foods like oatmeal, ground flaxseed, raw or cooked vegetables and fruits such as apples and pears take longer to digest. These keep you feeling full for a longer period of time while maintaining your blood sugar levels.
Step 5
Eat lean meats for protein. Lean meats contain less saturated fat, your enemy when trying to lose weight, control your cholesterol and regulate your blood sugar. They are high in cholesterol and calories. Choose poultry--skinless white meat--and fish such as tuna, cod, salmon, mackerel and halibut. These types of fish contain less fat, cholesterol and calories than both poultry and red meat.
Step 6
Eat small portions through the day. Divide your calories between five or six meals and snacks. Eating every two to three hours keeps provides constant satiety and regulates your blood sugar. Half of your plate should contain a non-starchy vegetable, 1/4 of your plate needs to contain a 3-oz. serving of a lean protein and a starch like potatoes or pasta can comprise the other 1/4.
Step 7
Drink plenty of water. Six to eight glasses of water per day is an essential part of your diet. They help keep you full and cleanse your kidneys of waste and toxins.
Tips and Warnings
- Speak to your doctor or registered dietitian specializing in diabetes when devising your diet. This ensures the safety of health as you attempt to lose weight for your condition.
