It can be challenging to lose weight sustainably when living with diabetes. Below are simple tips and tricks to lose extra pounds and control high blood sugar levels or glucose spikes.
Diabetes control and weight loss are two important routines that require dedication and consistency. For people living with diabetes, losing weight can be a challenge. When fat accumulates, it can put pressure on the kidneys, the functioning of other organs, and also affect insulin resistance. In general, this can cause health problems. Therefore, it is essential to control weight and also control glucose levels to avoid sudden spikes in blood sugar. Below are some generic ways to lose weight in a diabetes-friendly way.
5 weight loss tips to control diabetes
- Golden rule of hydration: Keep the body hydrated at all times. It helps boost metabolism, boosts the weight loss process and also improves kidney function. Healthy fluid intake can help keep the body healthy
- Balanced diet: A balanced diet is essential for losing weight and controlling blood sugar. Focus on whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are rich in nutrients and can help keep you full while providing you with essential nutrients. Use smaller plates and be mindful of portion sizes to avoid overeating.
- Physical activity: Exercise is a vital component to losing weight and managing diabetes. Try doing a combination of: Activities like walking, biking, or swimming can help you burn calories and improve cardiovascular health. Incorporating resistance exercise at least twice a week can help build muscle mass, which increases your resting metabolic rate and aids in weight loss. It can also help maintain insulin and blood sugar levels.
- Control blood sugar levels: Regularly checking your blood sugar levels can help you understand how different foods and activities affect your body. This awareness can guide your dietary choices and help you avoid high-sugar snacks that could hinder weight loss efforts.
- Sleep and stress management: Sleep quality and stress management are often overlooked aspects of weight loss. Lack of sleep can disrupt the hormones that regulate hunger, leading to increased cravings and weight gain. Aim for 7 to 9 hours of quality sleep each night.
Losing weight while living with diabetes can be achieved with the right strategies. Remember, gradual changes often lead to more sustainable results. Before making major changes to your diet or exercise routine, consult with a healthcare provider or registered dietitian.
