Maintaining a healthy weight is important for everyone. And if you have diabetes, excess weight may make it harder to control your blood sugar level Subsequently, it may increase your risk for some more complications. Weight Loss for Diabetic People can be extra challenging.
Eating healthy food while you try to reduce weight is important for diabetic people and choosing the wrong diet could harm your health. Weight loss pills and starvation diets should be avoided. Instead one should try many other popular diets that may be beneficial for your overall health and diabetes.
Exercise improves blood glucose control. Studies support the current recommendation of 2.5 h/week of a moderate aerobic activity or typically 30 min/day for 5 days/week for diabetic people. Person increase physical activity along with reducing calorie intake will lose more body fat than people who only diet
The most effective diabetes diet includes breakfast. Skipping breakfast can lead to overeating later in the day when you become ravenous. This can sabotage weight-loss plans and cause blood sugar levels to surge.
The exact number of calories that people on a diabetes diet should consume depends on a various factors, including age, gender, current weight, activity level, and body type. Your diabetes educator can help you fine-tune the ideal calorie range to achieve weight loss while managing your blood sugar levels.
Feast on Fiber
Generous amounts of fiber help lower blood sugar levels and speed weight loss. Research shows that a higher intake of fiber may prevent weight gain. One trick you can do to help increase your fiber intake is to toss fiber-rich legumes, like chickpeas and black beans, into salads, chili, and soups.
Eat Mini Meals
A diabetes diet structured with three or more small meals daily is better than a diet plan that includes only one or two big meals. Large meals can cause blood sugar levels to surge, while eating smaller meals more frequently will help keep glucose levels lower after eating. Plus, a diabetes diet consisting of mini-meals spread through the day will help control hunger and calorie intake, possibly leading to faster weight loss.
Set Small Goals
Set small, realistic targets, such as walking around the block four times a week and having dessert only on the weekend rather than every day. After these goals become habits, move on to your next objective. You’ll gain a feeling of accomplishment, while inching towards your ultimate weight-loss goal.
Staying motivated to stick with a weight-loss plan can be difficult when you’re going it alone. Connecting with others can provide the emotional support you need to avoid giving up. Weight-loss programs such as Weight Watchers are founded on the concept that support networks aid motivation.
Avoiding some food also helps in weight loss for diabetic people
For people with diabetes, there are certain foods that should be limited. These foods can cause spikes in the blood sugar or contain unhealthy fats.
- processed grains, such as white rice or white pasta
- fruits with added sweeteners, including apple sauce, jam, and some canned fruits
- full-fat dairy
- fried foods or foods high in trans fats or saturated fats
- foods made with refined flour
- any food with a high glycemic load
Also Read- Most Effective Tips For Weight Loss in PCOS