Type 2 diabetes and obesity continue to be rising health concerns in America. What's more, approximately 85 percent of people with type 2 diabetes are considered overweight or obese. This translates to nearly nine out of 10 individuals!
However, type 2 diabetes can be prevented, controlled, and even reversed with weight loss. Find out lose weight with diabetes once and for all with lifestyle changes.
What Is Type 2 Diabetes?
Diabetes is a chronic disease that affects the way the body utilizes sugar or glucose. This is mostly related to the absence or resistance to the hormone insulin.
Insulin assists in glucose utilization, allowing its entry from the blood and into the cells following carbohydrate consumption. So when insulin function is compromised, glucose starts to build up in the blood, hence having "high blood sugar."
There are two types of diabetes, including type 1 diabetes and 2 diabetes. Type 2 diabetes accounts for about 90 percent of all diabetes diagnoses.
Specific to type 2 diabetes, the body resists the effects of insulin. This is known as insulin resistance, a condition in which cells do not respond well to insulin. This makes it difficult for cells to take up glucose in the blood. With insulin resistance, individuals often gain weight easier but have a difficult time losing it.
Risk factors of type 2 diabetes include family history, race, and age. Unhealthy lifestyle factors such as poor diet choices and being sedentary also increase the risk of weight gain. That being said, overweight and obese individuals are at risk of developing diabetes and other comorbidities.
Not all overweight individuals develop diabetes and not all type 2 diabetics are overweight. However, people who carry weight in the abdominal region are also more likely to develop diabetes. They also have a greater risk of insulin resistance compared to those with more fat stores in the hips and thighs.
Despite the link between weight and type 2 diabetes, reaching and sustaining a healthy weight is not off the table. Find out how to lose weight with type diabetes using expert and proven tips.
Weight Loss Tips for Type 2 Diabetes
One of the first things one can do is make a weight loss goal. Health experts suggest even losing five to 10 percent of current body weight can be beneficial for diabetes prevention and management.
For instance, if you currently weigh 200 pounds, try losing 10 to 20 pounds. However, it is important to not get so tangled up and overwhelmed with this number. Instead, make small goals that lead to sustainable and large rewards.
Losing one to two pounds per week is often recommended. A primary care provider can also assist in providing a personalized weight loss target. Unless warranted by the doctor and under medical supervision, quick weight loss is not endorsed.
Nonetheless, making healthy lifestyle choices for successful management of type 2 diabetes and weight loss. It can likewise control high blood pressure and health risks tied to both, including heart and kidney diseases.
1. Adopt a Type 2 Diabetes Diet Plan
Diet plays a huge role, if not the largest, in weight loss and diabetes care. About everyone can benefit from a diabetes diet, as it is a healthy eating pattern balanced wholesome foods.
Key components of a diabetic eating pattern include overall nutrient composition, portion sizes, and meal timing.
Food choices should ideally be rich in nutrients to ensure needs are met whilst managing glucose levels. Nutrient-dense foods include:
• Grains, in which at least half of grain intake should be whole grains
• Non-starchy vegetables and starchy vegetables in moderate amounts
• Fresh fruits over fruit juices and canned fruits with added sugar
• Lean and plant-based proteins such as animals meats and legumes
• Low-fat milk and dairy products, including cheese sticks and yogurt
• Healthy fat sources such as olive oil, avocado, and fatty fish
Limit the intake of overly processed products laden in:
• Refined flour
• Added sugar
• Saturated fat
• Trans fat
Portions have substantially grown over the years, though overdoing it can increase overall calories and lead to poor diabetes control. Control portions and servings by:
• Using portion control tools
• Balancing the meal plate with various food groups
• Practicing mindful eating
• Drinking more water to keep hunger at bay
As a general rule, balanced meals and snacks should be consumed about every 3 to 4 hours. This helps keep hunger and blood sugar levels stable throughout the day.
2. Exercise Regularly
Exercise helps manage diabetes and blood sugars. Active muscles help utilize sugar for energy, rather than building up in the bloodstream.
Being physically active also complements a balanced diet for weight control. The American College of Sports Medicine (ACSM) suggests the following guidelines related to weight control:
• Prevent Weight Gain: 150 to 250 minutes per week of moderate-intensity physical activity is associated with weight gain prevention.
• Weight Loss: Greater than 150 minutes per week is associated with moderate weight loss. More than 250 minutes is shown to provide clinically significant weight loss.
• Weight Maintenance: Some evidence suggests more than 250 minutes of moderate-intensity physical activity increases weight loss compared to diet alone.
These recommendations align similarly to the recommendations set by the American Heart Association. The AHA encourages participating in at least 150 minutes of aerobic activity each week. Cardio exercises include brisk walking, jogging, biking, and swimming, or any type of activity that elevates heart rate.
Also include at least two to three weight and resistance training sessions per week, focusing on the major muscle groups. Strength training builds and maintains lean muscle, in turn accelerating metabolism and supporting a healthy weight.
3. Manage Stress
Not only can high and chronic stress increase blood sugars, but impede on weight loss goals.
During times of stress, the body tends to store fuel and energy, slow down metabolism, and dump out cortisol. These compounding consequences can make it more difficult to lose weight and lead to weight gain.
Stress also increases the risk of stress in emotional eating. Instead of turning to foods and other negative practices as a coping mechanism, try other stress-management techniques such as:
• Practicing yoga and meditation
• Reading a book
• Taking a warm bath
• Listening to favorite music
• Taking a walk in nature
4. Ensure Adequate Sleep
The importance of rest should not be slept on…
Sleep loss can lead to weight gain in a number of ways. Sleep deprivation dysregulates hunger hormones, making it easier to overeat. There are also heightened food cravings to high-carb and fat foods. Energy levels and metabolic processes are also reduced.
Mitigate such weight gain risks by sleeping the recommended seven to nine hours on a regular basis. Practice sleep hygiene by staying consistent with sleep and wake times. Also reduce screen time leading up to bedtime and confide caffeine to the morning and afternoon hours.
Diabetic Meal Plans from BistroMD
BistroMD is the diabetic meal program to help you lose weight. It was founded by Dr. Caroline Cederquist and husband Ed Cederquist. Dr. Cederquist is a board-certified and experienced in the field of weight loss. Husband, Ed Cederquist, is a renowned foodie and committed to utilizing the freshest and highest quality ingredients for each meal.
A team of Registered Dietitians and chefs ensure balanced and flavorful meals designed for weight loss and diabetic management. Each meal supplies 1,100 to 1,400 calories daily, in which are balanced in fiber, lean protein, and healthy fat.
With the bistroMD diabetic program, meals supply 25 net grams of carbs or less and snacks supply 15 or less. Meals and snacks also deliver adequate protein. Eating these meals and snacks every 3 to 4 hours helps control blood sugars. It also helps prevent metabolism from slowing down and keep hunger stable.
Diabetic-friendly options are also abundant. Enjoy a caramelized mushroom and onion frittata, sliced ham with mustard maple sauce, and southwest bison meatloaf with smoky tomato glaze. Truly, diabetic-friendly meals have never been so flavorful or convenient!