Losing weight revolves around creating a calorie deficit. To lose weight while managing Type 2 diabetes, adjust your eating habits to cut back on calories and regulate your blood sugar. In Type 2 diabetes, your body does not produce enough insulin, so glucose stays in the bloodstream. Reducing your weight plays an important role in managing your blood sugar levels. For diabetics, losing 5 percent to 10 percent of body weight can make a difference in managing blood sugar levels, according to MayoClinic.com. By eating right and staying active, you can lose weight, control your blood sugar and improve overall health, even if you have Type 2 diabetes.
Physical Activity
Regular exercise can help you lose weight and stay fit. Exercise uses glucose for energy, and exercising regularly helps improve the way your body responds to insulin. With your doctor's approval, engage in total strength training workouts three days per week, including exercises like squats, pushups, situps, lunges, triceps dips and overhead shoulder press for three sets of 15 repetitions. Include 30 minutes of cardiovascular activity, such as biking, walking or jogging, four to five days per week. Diabetes patients should get the green light from their doctor before increasing activity levels, especially if you have other health conditions.
Natural Foods
A healthy diet that revolves around whole foods in their natural form will help control your blood sugar levels and help you lose weight. Eat low-fat proteins like lean cuts of meat, skinless poultry, soybeans, fish, eggs, tofu, legumes and low-fat dairy. Consume complex carbohydrates like whole grains, fruits and vegetables that take longer to digest and prevent spikes in blood sugar levels. Carbohydrates have more of an effect on the amount of glucose in your bloodstream than fats or proteins. Try to eat the same amount of carbohydrates at each meal to keep your blood sugar levels steady, notes MayoClinic.com. Stay away from refined-grain carbohydrates like white breads and desserts, and high-sugar fruits like pineapple, that increase blood sugar levels.
Calories
Adjust your calorie intake to promote weight loss. Record your meals with a food journal or online weight management program like the Daily Plate. Reduce your daily calorie consumption by 500 calories to lose about a pound a week. Consult your physician before initiating a weight-loss program.
Portion Control
Instead of eating three large meals per day, switch to five to six smaller meals. Eating frequently helps keep your blood sugar levels steady throughout the day, which boosts energy, notes Maureen Callahan, R.D. for "Natural Health Magazine." Have a serving of protein and complex carbohydrates at each meal, such as 6 oz. of grilled chicken breast, 1 cup of green beans and ½ cup of brown rice.
References
- "Sports Nutrition Manual"; National Federation of Professional Trainers; 2006
- MayoClinic.com: Diabetes
- Natural Health Magazine: Eat Around the Clock; Maureen Callahan, R.D.
- MedlinePlus: Diabetes
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
- MayoClinic.com: Diabetes Management
