Type two diabetes occurs with a cellular resistance to insulin. Insulin is the mechanism that facilitates glucose into working cells. Becoming diagnosed with type two diabetes means you must change your behavior. You must become more aware of what you are eating and how your blood glucose responds to food and activity. Losing weight is hard enough, but it can become even harder when you have type two diabetes. With some knowledge and motivation, losing weight with type two diabetes is possible.
Benefits of Exercise
Exercise can help control blood glucose, reduce the effects of diabetes and help you lose weight. Exercise reduces the clotting factor of blood platelets, reduces coronary artery disease, decreases blood pressure and improves cholesterol in diabetics. Regular exercise decreases abdominal fat and improves body composition, reducing weight and improving glycemic control.
Exercise Guidelines
The American College of Sports Medicine outlines specific parameters for exercise that you should follow if you have type two diabetes. Cardiovascular exercise should be performed three to four days per week for 20 to 60 minutes. You should exercise at a moderate to somewhat hard intensity. Resistance exercises should be part of your exercise program and can be preformed two days per week with at least 48 hours of rest between sessions. You can begin with one set of 10 to 15 repetitions for each exercise that works a major muscle group. When resistance training, it is best to start out with a low intensity.
Considerations
You should be aware of how your blood glucose responds to physical activity. Both hypoglycemia and hyperglycemia can occur with exercise. Hypoglycemia is low blood sugar and is the most common problem for diabetics that exercise. Hyperglycemia is an elevated blood sugar and most often occurs if you begin exercise with a high blood glucose. You should get into the habit of testing your blood sugar before and after exercise to avoid any adverse reactions.
Meal Planning
Meal planning can help you lose weight, control diabetes and keep you prepared for any food challenges that might arise. When you meal plan, be sure to pick foods that will result in a moderate rise in blood glucose and keep you full for longer. Meal planning allows you to pick healthy, low-fat foods that contribute to calorie-controlled eating.
Diabetes and Education
Knowledge makes it possible for you to become proactive at treating a new diagnosis or changing unhealthy habits. Diabetes generally occurs from leading an unhealthy lifestyle. If you are diagnosed, becoming educated should be at the forefront of your treatment. In a study published in "Diabetes Care" in 2001 by Dr. Susan L. Norris and colleagues, self-management training for persons with diabetes was evaluated. This study found that individuals diagnosed with type two diabetes greatly benefited from education and training interventions. You can only change behaviors if you understand what should be changed. Working with professionals like a registered dietitian or a physical therapist can help jump start your weight loss and lifestyle change.
References
- American Diabetes Association: Type 2 Diabetes
- "Exercise Physiology"; Brooks, George A., Fahey, Thomas D., Baldwin, Kenneth M.; 2005
- "ACSM's Guidelines for Exercise Testing and Prescription"; Whaley, Mithcell H., PhD, Brubaker, Peter H., Phd, Otto, Robert M., Phd (Eds.); 2006
- Diabetes Care: Effectiveness of Self-Management Training in Type 2 Diabetes
- MayoClinic.com: Diabetes Diet
