Maintaining a healthy weight is important for everyone, even more so for diabetics. That’s how you can curb the impact of the disease. According to WebMD, you can actually reduce complications by shedding even a few pounds. Just losing 5% of the body weight can actually improve insulin resistance. It can also possibly end the need for medications like insulin.
However, as a diabetic, you may struggle to shed those extra pounds and inches. This happens because most individuals experience hunger pangs due to the fluctuations in sugar levels. Moreover, fat-burning cells in the body become sluggish due to diabetes.
Fortunately, the right approach can help diabetics meet their weight goals in a healthy way. In this article, we will share some actionable strategies diabetics can rely on for long-term weight management.
Set SMART Goals
Very Well Fit notes that setting relevant goals is the first step for healthy and sustainable weight loss. This means you should be both aspirational and realistic when it comes to setting your short-term and long-term goals. Thinking SMART is the key, and you can do it in the following ways:
- Specific: “I will walk for 40 minutes daily.”
- Measurable: “I will track my food intake with an app/ I will measure my weight every week.”
- Attainable: “I will try to shed a pound per week.”
- Relevant: “My weight-loss goal will help me manage my diabetes better.”
- Time-bound: “I will achieve this by the end of the week/month.”
You may consult a fitness expert or nutritionist to help you create the ideal weight loss goals. Since you have a medical condition, consulting a healthcare expert is a better idea. A nurse specializing in food and nutrition can guide you through the journey. Someone in the first year in a nursing career is a good choice as they are enthusiastic and motivated.
According to Saint Joseph’s College of Maine, the initial phase is full of opportunities and challenges for new nurses. However, it is the time when they learn the skills of patient interaction and interdisciplinary communication. They may go the extra mile to help diabetic patients dealing with weight loss issues.
Focus on Optimal Nutrition
A balanced diet can support weight loss among diabetics. Mayo Clinic recommends a personalized plan that helps manage blood sugar levels. It should be high in nutrients and healthy fats. Diabetics should prioritize fruits, vegetables, and whole grains over sugar and refined carbs. These fiber-rich foods can keep you full and stabilize blood sugar levels.,
Ensure regularity in mealtimes and avoid unnecessary snacking in between. Controlling portion sizes is another crucial aspect that needs to be addressed. Use smaller plates or bowls to help manage portions and prevent overeating. You should also curb the intake of high-fat processed foods that can lead to spikes in blood sugar.
Finally, stay hydrated to be fit and healthy. Sometimes thirst can be mistaken for hunger, making people eat more than they should. Keep a water bottle at hand to stay slim and healthy.
Incorporate Regular Physical Activity
Exercise is the mainstay of weight management, and it matters even more for diabetics. According to an NIH study, exercise improves insulin action and augments glucose disposal. Hence, it serves as a tool to aid in glucose reduction. Not to mention, you burn calories and lose weight healthily.
The ideal exercise routine includes at least 150 minutes of moderate aerobic activity weekly. Try cycling or brisk walking, and break them down into shorter sessions if needed. Strength training exercises at least twice a week are also helpful. These workouts will help build muscle mass, which improves metabolism.
Get Adequate Sleep
Sleep deprivation can be a culprit for people trying to achieve a healthy weight. According to the Sleep Foundation, sleep optimizes hunger hormones and boosts your metabolism. You may also experience cravings for unhealthy foods when you miss out on sleep.
Establishing healthy sleep habits can help diabetics lose weight effectively and sustainably. Aim for at least 7 to 9 hours of quality sleep each night. Also, maintain a good sleep environment with optimal temperature and illumination. Establish a consistent sleep schedule and stick with it.
Monitor Blood Sugar Levels
As a diabetic, you must keep track of your blood sugar levels at all times. However, you must be even more vigilant when making dietary changes or increasing activity levels. With regular monitoring, you can learn how different foods and activities affect blood sugar levels. Continuous glucose monitoring devices are available for this purpose.
Healthline states that some diabetes medications, such as metformin and GLP-1 agonists, can also help you lose weight. So adjustments may be necessary regarding medication dosages as weight loss occurs. Stay in touch with your healthcare provider and report any drastic changes in weight or blood glucose levels.
Frequently Asked Questions
What types of diets are best for people with diabetes looking to lose weight?
Diets that are high in fiber and low in refined carbohydrates are often recommended for weight management among diabetics. Mediterranean diets or plant-based diets are ideal for weight loss. These diets focus on whole foods that regulate blood sugar levels and promote healthy weight loss.
How much weight should I aim to lose if I have diabetes?
Ideally, you should aim to shed 5% to 10% of your body weight for effective diabetes management. For example, if you start at a weight of 200 pounds, losing 10 to 20 pounds is a good idea. This may improve your blood sugar control and overall health in the long run.
Can exercise help manage my diabetes while I lose weight?
Yes, exercise can be a game-changer when it comes to weight loss for diabetics. Beyond shedding pounds, regular physical activity enhances insulin sensitivity and stabilizes blood sugar levels. Incorporate at least 150 minutes of moderate exercise into your weekly schedule. Also, add strength training to your workout plan.
For individuals with diabetes, weight loss goes beyond aesthetics. It offers long-term benefits such as improving overall health and managing a chronic condition effectively. Follow these tips, be consistent, and stay patient with the process. These tips are proven to help diabetics achieve sustainable weight loss.
