There is no cure for diabetes, but individuals who have been diagnosed with diabetes can significantly improve their health and reduce the negative impact that diabetes has on their lives. Lifestyle changes such as eating a healthy diet and regular exercise can bring your blood glucose levels under control, help your body use insulin more efficiently and help reduce abdominal fat. Losing belly fat is no easy feat, and sometimes it seems that no amount of sit-ups or abdominal crunches makes a difference. As frustrating as it is, don't give up; losing belly fat won't cure your diabetes, but it will improve your health.
Step 1
Lie on your back and measure your waist with a tape measure. In nonpregnant women, a waist measurement of 35 inches or more indicates central obesity. A man with a waist circumference greater than 40 inches has central obesity. Central obesity refers to the excessive weight that accumulates around a person's midsection rather than their hips. If you have central obesity, you are at a higher risk of cardiovascular disease and some types of cancer.
Step 2
See your health care provider. Increasing your level of physical activity when you are diabetic can be dangerous. Your physician should monitor your disease progression, diagnose any diabetic complications and determine your cardiovascular risk. After your screening, your doctor can advise you about the types of exercise that are safe for you, how intense your workouts should be, and how long and how often you should work out.
Step 3
Exercise routinely, if your physician says it is safe. Ideally, your exercise regimen should include aerobic exercise and resistance training. Belly fat responds best to aerobic exercise, so try to get at least 2.5 hours of moderate intensity aerobic activity, as well as an hour and 15 minutes of vigorous aerobic exercise, every week.
Step 4
Visit a registered dietitian for advice about your diet. Because excess belly fat increases your risk of developing cardiovascular disease, it is important to eat a heart-healthy diet. Reduce your portion size and eat more fruits and vegetables as well as foods that contain polyunsaturated fats instead of saturated fats.
Tips and Warnings
- Make sure to wear footwear that is appropriate for diabetics before beginning aerobic exercise to prevent injuries to your feet.
Things You'll Need
- Tape measure
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