Home > Life style > Diet and nutrition
Reading time estimate: 10 min

8 practical tips for weight loss in people with type 2 diabetes

BingMag.com 8 <b>practical</b> <b>tips</b> for <b>weight</b> <b>loss</b> in <b>people</b> with <b>type</b> 2 diabetes

These days, many people are trying to lose weight. But for those with type 2 diabetes, weight control is especially important. Obesity and the presence of excess fat in the body increase the body's resistance to the hormone insulin and control blood sugar faces serious challenges. Because of this, a lot of research has been done on the treatment of diabetes with weight loss.

According to the World Health Organization (WHO), 90% of people with type 2 diabetes are overweight or obese. Some research shows that the longer a person's body mass index or BMI is above normal, the higher the risk of developing type 2 diabetes. BMI is obtained by dividing weight (in kilograms) by height squared (in meters), and BMI is considered normal between 18.5 and 9.24. Adipose tissue is active, meaning it releases hormones. And respond to them that increase the risk of metabolic syndrome. Evidence shows that even 4.5 to 7 kg weight loss can have a significant impact on your health and blood sugar levels.

All people who have tried to lose weight and keep it within range Keep it healthy, they know it's not easy to do. However, the benefits of losing weight for people with type 2 diabetes are numerous, and these patients are advised to take action to eliminate it if they are obese. For this reason, we have dedicated this article from BingMag Meg to effective weight loss strategies in these patients. Follow us to the end of the article.

Treatment of diabetes with weight loss

BingMag.com 8 <b>practical</b> <b>tips</b> for <b>weight</b> <b>loss</b> in <b>people</b> with <b>type</b> 2 diabetes

The pancreas produces a hormone called insulin, which is involved in controlling blood sugar. If the body becomes resistant to the function of insulin and can not use it properly, your blood sugar will rise and you will develop type 2 diabetes. The disease is more common in adults, but these days it also affects children. Because the prevalence of obesity is increasing in all age groups.

Many factors play a role in the development of type 2 diabetes, of which being overweight is one of the most important. If left untreated, diabetes can lead to many problems such as cardiovascular disease, kidney disease, blindness and amputation. Doctors recommend diet modification, weight loss, physical activity and, if necessary, medication to treat type 2 diabetes.

Ways to lose weight for people with type 2 diabetes

Fat Excess in the body has a negative effect on insulin production and how it is used. For this reason, obese patients with type 2 diabetes are advised to lose weight. Some people choose weight loss surgery, but there are simpler and less risky ways to achieve fitness and control blood sugar. You can lose weight by modifying your lifestyle and following the recommendations and preventing the complications of diabetes.

1. Set Small, Realistic Goals

Most people like to lose weight fast and in a matter of days, so they may go on hard diets and strenuous exercise programs. But the weight loss that occurs with these methods is not sustainable and after a while the body gains weight again. So it's best to focus on changes that you can sustain for a long time.

Do not try to transform your body all at once. Because you fail and you can not reach your goals to have the right weight. Instead, set small, realistic goals. For example, walk around the house four times a week or skip desserts on the weekends.

Once these goals have become a habit, move on to the next goal. The closer you get to your ultimate goal, the more successful you will feel. As you go along this path, remember that failure happens to everyone, so do not give up!

2. Increase your physical activity

BingMag.com 8 <b>practical</b> <b>tips</b> for <b>weight</b> <b>loss</b> in <b>people</b> with <b>type</b> 2 diabetes

Studies on the treatment of diabetes with weight loss show that diet weight loss will be followed by fatigue and constant tiredness, but if you want to lose weight more easily and not gain weight over time, you need to exercise. According to research, people who increase their physical activity in addition to reducing their calorie intake lose more fat than those who only diet.

In a small study of people who weighed at least 14 kg Exercise was more important than maintaining a healthy diet. A study of 10,000 men and women who have lost a significant amount of weight shows that about 90% of people who reach their weight loss goal and maintain their weight loss maintain an average of about an hour a day. They exercise and most of their chosen activity is walking.

It is recommended that you do 150 minutes of moderate-intensity physical activity during the week. You can achieve five goals Exercise 30 minutes a day, every day of the week. Remember that you do not have to work long hours in the gym and sweat to stay fit.

Try to find ways to stay active throughout the day. The American diabetes Association (ADA) recommends that you reduce your TV viewing time to less than 10 hours per week. After dinner, walk around the house for 10 minutes instead of sitting on the couch. Park your car before you reach your destination. Get off the bus and walk the rest of the way, or use the stairs instead of the elevator if possible. All of these changes can make a big difference in your health over time.

Plan for Breakfast

BingMag.com 8 <b>practical</b> <b>tips</b> for <b>weight</b> <b>loss</b> in <b>people</b> with <b>type</b> 2 diabetes

A common feature of all people who are successful in losing weight and maintaining weight loss Most of them have been eating breakfast. Not eating breakfast seems to increase the risk of overeating during the day and causes blood sugar to fluctuate. On the other hand, people who eat breakfast have more energy for physical activity during the day.

The results of studies on the effect of breakfast on weight loss are contradictory. Some studies have shown that eating breakfast improves the weight loss process, but other studies have shown that eating breakfast may not always help you lose weight. However, the American diabetes Association recommends that you eat breakfast every day and do not skip it. According to experts, the diet of diabetics should include three meals at regular intervals so that the body can effectively use the hormone insulin to regulate blood sugar.

Breakfast should contain healthy, high-fiber carbohydrates such as whole grains. , Low-fat fruits and dairy products to help control blood sugar. Always read the label on food packaging before buying food products and avoid buying products with added sugar.

Reduce your calorie intake

If you are looking for an effective way to treat weight loss diabetes, you need to limit the calories in your diet. If your calorie and fat intake is higher than your body needs, you will become obese and your blood sugar will rise.

It is best to get a healthy eating plan that fits your lifestyle, goals and tastes. Get help from a nutritionist. A nutritionist can determine the right calories to control weight and manage blood sugar levels based on age, gender, current weight and level of physical activity.

5. Increase fiber intake

BingMag.com 8 <b>practical</b> <b>tips</b> for <b>weight</b> <b>loss</b> in <b>people</b> with <b>type</b> 2 diabetes

Sometimes reducing calorie intake becomes very difficult, especially if shortly after Eating food makes you feel hungry. To solve this problem, you should increase the amount of fiber in your diet. The body cannot break down these plant carbohydrates, so digestion slows down, which helps control blood sugar. High-fiber foods are usually low in calories. Therefore, you can include more of them in your diet. Because eating high-fiber foods takes longer to digest, you will feel fuller for longer. Research shows that people who eat more fiber are better able to stick to a low-calorie diet and lose more weight.

According to current guidelines, women between the ages of 31 and 50 should eat at least 25 grams of fiber a day. While men in the same age range need about 31 grams of fiber. With age, the need for calories and nutrients decreases. Therefore, men and women aged 51 years or older should receive 28 and 22 grams of fiber per day, respectively.

Unfortunately, many of us do not follow the recommended amounts in these guidelines. Try to find a way to add fiber-rich foods such as whole grains, vegetables, fruits, legumes and nuts to your meals. For example, add peas and beans to salads and soups, add spinach to pasta sauce, or eat apples with a tablespoon of butter.

Keep track of your goals and progress

Writing down the details of what you do to achieve fitness and treat diabetes with weight loss can help you set healthy goals and review your eating patterns. By doing this, you can both encourage yourself for the success you have had along the way and find out when your diet may be a little off track.

Try all the foods every day Keep notes of what you ate and how much you ate. If you are not a fan of pen and paper, use free applications designed for this purpose. It is a good idea to weigh yourself at least once a week, as recommended by your doctor or nutritionist, to track your progress. You can also write down when you exercised, what you did, and how you felt at the time.

Learn tips for Avoiding Overeating

BingMag.com 8 <b>practical</b> <b>tips</b> for <b>weight</b> <b>loss</b> in <b>people</b> with <b>type</b> 2 diabetes

The following strategies can help prevent excessive food intake Avoid:

  • Eat low-calorie foods first. When you want to start eating, first fill your plate with low-calorie foods. Non-starchy vegetables such as lettuce, cabbage or cucumber are some of the best low-calorie snacks. This way you are not too hungry when you go to other foods.
  • Change the way you use the salad dressing. Instead of putting the sauce on the salad Pour, put the fork in the saucepan and then remove some salad. This allows you to consume less sauce and therefore more easily control your calorie intake.
  • Have fun. When you are unemployed, you may start without really being hungry. Eat to eat. Try to keep yourself entertained with activities such as walking, reading books, solving tables, or gardening.
  • Bring a toothbrush and toothpaste. Spraying with mint-flavored toothpaste can reduce your appetite.
  • Go to parties late. If you do not spend much time at the table, you will probably eat less. You eat.

8. Get Help

When you want to lose weight alone, it is difficult to stay motivated and stick to a weight loss program. Communicating with others can prevent you from giving up by providing emotional support. Keep in mind that support comes in many forms. For some people, online support can be just as effective as face-to-face support. Online support is usually easier and less expensive than face-to-face support.

Conclusion

If you are overweight and have type 2 diabetes at the same time, a little weight loss can help you control your blood sugar better. Blood and help improve your health. Many studies have shown that weight loss through diet modification and increased physical activity is the most effective and safest way to manage type 2 diabetes.

Remember that even after reaching the right weight, Continue to follow a healthy diet and exercise regularly. That's why setting realistic goals for treating diabetes with weight loss is so important. You need to stick to the healthy habits you started to lose weight for the rest of your life.

This is for education and information only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

Source: everydayhealth <// a>

READ NEXT IN: life style / diet and nutrition

BingMag.com Vegetable or animal protein; Which is better for health? diet and nutrition

You can get protein from a variety of food sources, including plants. And get animals. Some people claim that there is no difference between different sources of protein, whether animal or plant. But

BingMag.com 5 ways to make coffee more nutritious with vitamins and antioxidants diet and nutrition

Most of us forget to take the vitamins we need every day, but drinking a cup of coffee is an option we would never get used to. We do not forget. For many people who like to drink coffee, the day does

BingMag.com What happens to your body if you only eat salad daily? diet and nutrition

When it comes to healthy and wholesome foods, we all probably only think about salads. There are many types of salads and they are known as one of the best and healthiest foods. This is not surprising

BingMag.com 8 ways to drink healthier coffee diet and nutrition

Coffee beans are rich in a variety of nutrients, making them a nutritious beverage. A 240 ml cup of coffee contains the following nutrients:/p> Riboflavin (Vitamin B2): 11% of daily requirement