15 Weight Loss Tips for People With Type 2 Diabetes from 15 Weight Loss Tips for People With Type 2 Diabetes
15 Weight Loss Tips for People With Type 2 Diabetes
Losing weight is hard enough, but people suffering from Type 2 diabetes could have a more difficult time. The good news is that it’s not impossible. Individuals suffering from the condition can still lose weight, even if it means working harder to do so.
“Cut out all sugary beverages including non-diet soda, juice, sweet teas, and sugary coffee drinks,” Jeff Dachis, founder and CEO of One Drop, explains. You should replace them with water. “Cutting down on sugar will lower your A1C, reduce the need for larger doses of insulin, and help you lose weight,” he adds.
Add These Good Fats
Those of you with Type 2 diabetes need to increase your activity during the day. This may mean walking an extra flight of stairs, going on another walk with your dog around the block, or simply parking at the furthest spot in the lot. “All will help you add physical activity and help to lose weight – come up with extra ways to add activity and watch the weight come off,” says Dachis.
Make Sure You Do Cardio & Strength Training
“In any situation, weight-loss comes down to calories in vs. calories out; therefore, increasing physical activity levels will increase calorie expenditure throughout the day,” Michelle Roots, resident fitness expert and trainer for Trainerize, says. “Aim for both cardiovascular conditioning, but more importantly strength training in order to build muscle to increase basal metabolic rate.”
Stop Eating After 8pm
Studies have shown that there is a relationship between eating large meals at night and weight gain. The later you eat the less physical activity you are likely to do before bed. Therefore, the fat gets stored in your body without being burned overnight, resulting in weight gain.
Watch Portion Size
“Larger meals can cause blood sugar levels to sky rocket, Roots says. “Try to stick to small meals more frequently throughout the day. Eat until you are 80% full and try to eat slowly as it takes 15-20 minutes for the stomach to signal to the brain that you are full.”
Stick With It
“Changing things are hard, but worth it”, Dachis says. “The goal is to set new patterns and new behaviors to replace the old ones. You can do it!” See: 10 Ways to Stick to Your Goals
Decrease Calorie Intake But Don't “Diet”
Diets only tend to be effective for short-term, which is why it is important to make healthier food choices and create a lifestyle change, as opposed to taking on a dramatic deprivation diet, Roots explains. “Although recommended calorie intake is different for each person (based on age, weight, activity level etc.), it's important to never eat less than 1,200 calories per day.” This is especially important if you are working out each day, we want to be sure that our body has enough fuel to push through workouts and prevent sending the body into "starvation mode,” she adds.
High Fiber Foods Are Your Friend
“High fiber foods tend to have a lower glycemic index meaning they can keep blood sugar levels lower,” Roots says. “Consuming fiber packed fruits, vegetables, beans, and whole grains will keep you feeling full longer and help with weight loss.”
Focus on Macros Percentage Over Calorie Intake
Paying attention to your daily percentage of macronutrients (protein, good fats, low glycemic carbohydrates) is more important than focusing on overall daily calorie intake, Roots explains. “Focus on eating majority protein and good fats over higher glycemic carbohydrates; however, this does not mean to cut out carbs completely, but try to focus more on lower glycemic carbs at about 35-30% of your daily overall intake.”
Strive for Progress Not Perfection
Build a Support System
Losing weight is hard enough, especially if you’re trying to go at it alone. “Try to build a support system around you, whether it’d be through friends and family who will help hold you accountable and cheer you on along the way,” Roots says. “Seeking out a personal trainer, nutrition coach who specializes in type 2 diabetes or a group fitness class might be a good idea to be sure your workouts are efficient and your food intake is on point to get you to your goals.”
Stay Away From These “Diet” Foods
Get Enough Sleep
Sleep may be more important than exercise when it comes to weight loss. A study by the Sleep Research Society concluded that when compared to individuals who achieve the adequate amounts of sleep, sleep-restricted adults may be more prone to weight gain as a result of consuming more calories throughout the day.