Losing weight can improve insulin resistance and decrease the risk of serious health complications for people with type 2 diabetes. MedlinePlus says that maintaining a healthy body weight can lower blood sugar, blood pressure and cholesterol levels. Even a modest weight loss of 5 to 7 percent of your body weight can improve your health. To lose weight, you must burn more calories than you consume -- usually through a combination of eating fewer calories and increasing your activity level to burn more calories. If you have diabetes, aim for a small, but consistent weight loss of 1/2 lb. per week, recommends the American Diabetes Association, but prior to changing your diet or exercise habits, consult your doctor to come up with a personalized plan that's right for you particular situation.
Step 1
Eat at least 1,200 calories per day. The University of Maryland Medical Center recommends eating 12 to 15 calories per pound of your ideal body weight. The more active you are, the more calories you should eat. A moderately active person who wants to weigh 150 lbs. should eat about 1,900 calories. You can eat fewer calories to accelerate weight loss, but extremely low calorie diets can have negative health consequences.
Step 2
Do at least 30 minutes of moderate aerobic exercise five days a week. Avoid high-impact exercises, which might strain already weakened blood vessels in your feet and eyes -- especially if you have diabetic retinopathy. Monitor your glucose levels before, during and after exercise.
Step 3
Use the diabetic exchange list to determine how many servings of carbohydrates, proteins, milk, fruit, vegetables and fat you should eat every day. The exchange program assigns a caloric and nutrient value to each category of food, then prescribes a specific number of servings from each category based on your dietary needs. In general, 50 to 60 percent of your calories will come from carbohydrates, no more than 30 percent of your calories will come from fat, and the remaining calories will come from protein. A number of books and websites can explain the exchange list program in more detail. The online information offered by MayoClinic.com, accessible via this article's Resources section, is highly detailed, yet very easy to understand.
Step 4
Choose foods low on the glycemic index (GI). The GI measures how quickly any carbohydrate will raise your blood sugar. The lower the score on the GI scale, the less impact that food has on your glucose levels. Because fiber slows the absorption of sugar, foods high in fiber tend to be low on the glycemic index. All glycemic index testing is done by the Sydney University Glycemic Index Research Service, known as SUGiRS. Visit glycemicindex.com to learn the official GI rating of any tested food.
Tips and Warnings
- Choose lean proteins and limit your saturated fats to no more than 10 percent of your total caloric intake. Practice portion control; if you eat more calories than you use, even if those calories come from healthy foods, you will not lose weight.
- Always consult your physician before beginning any weight-loss program, to avoid any health complications.
