Most of us could stand to drop a few pounds.
But for people with Type 2 diabetes, weight loss is especially critical. Those extra pounds make it more difficult to control blood glucose levels, which, in turn, can lead to complications down the road.
Fad diets take weight off fast, but the weight loss doesn’t usually last, and yo-yo dieting makes managing blood sugar almost impossible, according to the American Diabetes Association.
Slow, steady weight loss – anywhere from half a pound to two pounds a week – is the key, according to the ADA. For most people, that means trimming 250 to 1,000 calories a day. Those trims can be achieved by eating fewer calories, burning more through exercise or, ideally, both.
These strategies can help you achieve healthy weight loss:
- Learn your food groups and work with your dietitian to make sure your daily diet checks all the boxes. Learn to read the nutrition labels on the foods you eat every day.
- Keep your blood sugar at its optimal level: If you use insulin or another glucose-lowering medication, make sure you’re taking the right dose at the right time. Talk to your pharmacist or doctor about the best way to take your medication and track your blood sugar readings. High blood sugar makes losing weight more difficult, according to the DiabetesSelfManagement.com. And if your body can’t properly convert food into energy because your meds are off, you’ll feel hungrier.
- Get active. You don’t have to start out running a marathon. If you can manage 30 minutes of activity a day, that’s a good place to start. Taking a walk on your lunch hour at work is a great plan.
- Clean out the pantry and fridge. Replace sugary, high-fat foods with healthier alternatives including fresh fruits and vegetables, whole grains and low-fat dairy and meats. Switch out regular soda for diet, or better yet, water, says the American Diabetes Association.
- Make a plan, and write it on your calendar: “Today, I will walk 30 minutes on my lunch hour.” Then make a backup plan: “If it rains, I will walk for half an hour at the community center after work.”
- Recognize why you are eating. Eating isn’t always a response to hunger. Many of us eat when we’re lonely, sad, afraid or just bored. Think about why you eat, and try to devise a strategy for managing those emotions. If you’re lonely or sad, call a friend or look for opportunities for volunteer work, advises the Joslin Center. If you’re bored, find a hobby that will keep your hands – and your brain – occupied, such as knitting or puzzles.
