There’s no question about it: If you're overweight and have type 2 diabetes, dropping pounds is incredibly important to your health. But why is weight loss crucial for people with diabetes, and what are its long-term benefits?
Introducing Glucerna® Hunger Smart™
Now there's a smart way to help satisfy your hunger — and it's specially designed for you! New Glucerna Hunger Smart is a delicious part of your weight loss plan.
Meal Plan Starter Kit
Discover great ideas for healthy eating and staying balanced.
Join the Weight Loss Challenge!
Glucerna and SparkPeople® have teamed up to help you reach your weight loss goals. Check out the full details of the new weight loss challenge that’s designed just for you.
What Are the Benefits of Weight Loss?
Losing weight when you have type 2 diabetes can improve your health and help you feel better overall. The American Diabetes Association® says that losing weight can help1:
- • Lower blood sugar
- • Reduce blood pressure
- • Improve cholesterol levels
- • Lighten the stress on hips, knees, ankles, and feet
Tips for Achieving Weight Loss
- • Set realistic goals. Gradual change is more likely to lead to permanent change. Break big goals into smaller goals. For example, try to walk one mile in 15 minutes 3 times a day instead of walking three miles in 45 minutes.
- • Keep a food record. Write down what and how much you plan on eating before you eat it. This will help you be more aware of your food intake. And don’t forget to write down those calorie-containing drinks!
- • Keep temptation foods out of the house. When you’ve got a serious craving, buy it — but only one portion of it. Eat and enjoy it, but then forget it. If you buy a larger amount, you’ll be more likely to eat it until it’s all gone.
- • Exercise regularly. Studies have shown that people with diabetes who exercise regularly have better A1C levels than those who don’t. Start out slow and work your way up to a regimen that’s best for you. Be sure to check your blood sugar before and after exercise, drink plenty of water, and carry a snack to treat low blood sugar. And of course, make sure you check with your health care provider before you begin any exercise routine.
- • Measure all food and drink for at least two weeks. Use the same size plates, cups, bowls, and glasses to help control portions. Re-measure once or twice a month to prevent portion sizes from creeping back up. Once you know serving sizes, you can start to eyeball your portions.
- • Stick with the measuring tape. When it comes to shedding body fat, the scale isn’t always your friend. Keep in mind that the best way to slim down is to change your eating habits while increasing physical activity. Exercising, however, builds muscle mass — and that’s a good thing. The more muscle you have, the more calories your body burns at rest. But because muscle weighs more than fat, seriously increasing your muscle mass will cause your weight to go up. So don’t be fooled by the number on the scale. Relying on a measuring tape will let you keep an eye on the inches you lose around your waist, hips, thighs, and upper arms.
- 1Healthy Weight Loss. American Diabetes Association. Available at: http://www.diabetes.org/food-and-fitness/fitness/weight-loss/healthy-weight-loss.html
