Type 2 diabetes is the most common form of diabetes in the United States. Also known as adult-onset diabetes, the disease occurs as a result of one of two factors. Either the body does not produce enough insulin, or cells in the body become resistant to insulin. The body uses insulin to transport sugar, or glucose, to the cells from the blood. Consistent high blood glucose levels lead to a diagnosis of diabetes and potentially life-threatening complications. Weight loss can help.
Set Goals
According to the American Diabetes Association, losing a small amount of weight reduces blood glucose, blood cholesterol and blood pressure. It also improves a person's overall health and well-being. Aim to reduce weight by no more than 10 percent. For example, a 200 lb. individual should set a weight loss goal of 20 lbs. This is true even if a person needs to lose much more than this initial goal. Losing weight is a process.
Lose Weight Healthfully
Healthy weight loss is between 1 and 2 lbs. per week. Attempting to lose weight too quickly often results in weight gain shortly after a diet begins. Furthermore, proper diet management is important in diabetics. Depriving the body of essential calories and carbohydrates could result in complications. Speak with your physician or registered dietitian to determine long-term weight-loss goals. Aim to achieve a healthy body mass index, or BMI, which uses height and weight to determine body fat. A healthy BMI ranges from 18.5 to 24.9.
Monitor Carbohydrate Intake
Keeping track of your diet is especially important for diabetics. Carbohydrates are a part of food that contributes to the rise and fall of blood glucose. Work with a health-care professional to determine how many carbohydrates you should eat throughout the day. According to the American Diabetes Association, on average a person with diabetes should eat between 45 and 60g of carbohydrate daily. Divide carbohydrates between meals and snacks. Stick to proper portion sizes for each food to avoid excess carbohydrate and caloric intake.
Portion Sizes
Keeping a food journal helps to monitor food intake. Write down what foods you eat, the time of day and serving size. This helps to keep a diet on track. Often, a major diet pitfall is portion size. For example, a serving of meat, fish and poultry should be 3 oz. Read food labels to determine serving size. Restaurants tend to provide larger portions. Order an appetizer with a side salad or eat half of an entree and take the remainder home.
Physical Activity
In addition to calorie control, exercise helps to reduce weight. Exercise helps to increase muscle strength and overall physical fitness. Muscles burn more calories than fat, which leads to a boost in metabolism. Medline Plus recommends that adults get 2.5 hours of exercise over one week period. Activity does not have to take place in one long session but should be in at least 10-minute increments. Running, jogging, walking, swimming and strength training are examples of physical activity. Contact a health-care professional prior to beginning an exercise regimen. Start slowly and gradually increase your fitness level.
