Type 2 diabetics often find it difficult to lose weight. Why is this you ask ... well, fat cells make up a lot of the body of an overweight or obese person and these cells have become resistant to insulin. This is the reason your blood sugar levels are high and to add to this, your blood insulin levels are high also.
Our bodies don't really like to lose weight, we are actually programmed to maintain or gain weight. Way back when it was necessary to hunt for food and there were times of scarcity, our cells learned to store fat so we would have energy when it was needed. This particular genetic blueprint exists to this day so that when you go to lose weight:
- your brain will tell you to eat more
- your cells will resist fat loss
- and your metabolism will slow down
It is also confusing to know which diet you should follow ... there are so many diets that claim to help you lose weight quickly and they all have their own concept on how weight loss works. Plus all those wonderful testimonials claiming these various diets will help you to shed pounds/kilograms! And there are, and always will be, diet pills ... fake, genuine, dangerous or effective.
Despite all this, the best way to lose weight is to eat the right amount of calories and not restrict yourself to one or two food groups, such as carbohydrates or proteins. Sounds boring but a healthy balanced diet is still the best way for a diabetic to lose weight.
Here are some approaches to help you with your weight loss:
1. Make a decision and commitment to lose weight. Think of all the advantages ... you will have more energy and at least delay or avoid those diabetic complications you have heard about.
2. Determine your ideal weight. The best idea is to consult with a registered dietitian who will work out your body mass index (BMI), your ideal weight and a food plan that will include your likes and exclude your dislikes, plus work your meals and snacks in with your lifestyle and working hours.
3. Bring the whole family in on the concept of making better food choices, otherwise you will find it too hard to stick to the "good choices".
4. To avoid temptation why not throw away any of those foods not included in your healthy eating plan.
5. If you eat more than the allotted calories/kilojoules ... don't despair. But if you do so every time, it really shows you are not committed to your goal of living a healthy lifestyle and losing weight.
6. When at the supermarket, stick to the outside isles. This is where the fresh foods usually are, stick to the foods on your shopping list.
7. Why not join up with a friend who is committed to losing weight, motivate each other.
8. Make sure your family are really aware you want to lose weight ... ask for their support.
9. Post notes on the refrigerator to remind you not to snack when watching TV ... sometimes this is done out of habit.
10. Reward yourself when you lose weight ... maybe with a weekend away, or new clothes. You deserve it!
These are simple weight loss tips you can put into action today, even if you have type 2 diabetes and have been battling against being overweight.
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