Weight Loss and Lifestyle

For someone with diabetes, the benefits of just a 5% weight loss can include:

• Improved blood sugar
• Improved use of insulin
• Reduced need for diabetes medications
• Lower blood pressure
• Reduced risk of heart disease and other long-term health problems
• Improved appearance, energy level, and self-esteem

It's important to select a weight loss goal that is achievable, maintainable, and compatible with your diabetes plan.

Step 1: Set a Weight Loss Goal Within Your Reach

Losing weight slowly — 1/2 to 2 pounds per week — is the healthiest and best way to lose pounds and keep them off. Start with a goal of losing 5% of your current weight.

Step 2: Form a Balanced Plan

While the total number of calories in your daily diet is important, losing weight is really about changing your lifestyle rather than dieting. With a diet, most people lose weight only to gain it back when they resume their previous lifestyle.

Here's one change you can try right away: Adjust your daily meal plan to include six smaller meals and snacks, so you’re consuming fewer total calories throughout the day. You'll be reducing calories in a way that helps minimize food cravings.

Similarly, instead of reducing your caloric intake drastically, cut out a moderate amount of calories and couple that change with 30 minutes of daily physical activity. If you cut calories drastically, you might be eager for your diet to be over. However, when you combine both diet and exercise changes, you'll have an approach you can stick with for the long term.

Any time you change your meal plan, expect to monitor your blood sugar more frequently. Decreasing calorie intake and increasing physical activity both lower your blood sugar. As you lose weight and your body becomes more fit, it also becomes more sensitive to insulin. Only monitoring can help you measure your blood sugar levels before and after exercise. Always follow your health care provider's advice suggestions for when you should check your blood sugar.

Keep in mind these steps for success:

• Set a goal.
• Form a balanced plan that includes calorie control with exercise.
• Track weight, blood glucose, and food intake.

Remember: Always check with your health care provider before starting or making changes to your exercise routine.