Type 2 Diabetes and Weight Loss
Did you know if you are overweight, losing just five to 10 percent of your body weight could help you better handle your diabetes? Learn how to prevent type 2 diabetes and how diabetics can lose weight once and for all!
Type 2 diabetes and obesity are rising health concerns, with approximately 85 percent of people with type 2 diabetes being overweight or obese, translating to nearly nine out of 10 individuals. But did you know if you are overweight, losing just five to 10 percent of your body weight could help you better handle your diabetes? Learn how to prevent type 2 diabetes and how diabetics can lose weight once and for all!
What Is Type 2 Diabetes?
Diabetes is a chronic disease that affects the way the body utilizes sugar or glucose. Specific to type 2 diabetes, the body resists the effects of insulin (also known as insulin resistance) or not enough is produced to regulate blood sugar levels. Insulin is the hormone that 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."
While risk factors of type 2 diabetes include family history, race, and age, unhealthy lifestyle factors such as poor diet choices and staying sedentary ultimately runs the risk of weight gain. That being said, overweight and obese individuals are at risk of developing diabetes and other comorbidities. While not all overweight individuals develop diabetes and not all type 2 diabetics are overweight, people who carry weight in the abdominal region are also more likely to develop diabetes and insulin resistance compared to those with greater fat stores in the hips and thighs.
Type 2 Diabetes and Weight Loss
One of the first things you 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, but rather make small goals that lead to sustainable and large rewards. Losing one to two pounds per week is often recommended, though your primary care provider can assist in a providing a personalized weight loss target. Unless warranted by the doctor and under medical supervision, quick weight loss is not endorsed. Nonetheless, healthy lifestyle choices for successful weight loss and prevent diabetes or manage the condition:
Diet plays a huge role, if not the largest, in weight loss and diabetes management. Individuals should focus on consuming a well-balanced diet to ensure nutritional needs are being met, doing so by incorporating whole grains, fruits, vegetables, legumes, lean proteins, and healthy fat sources.
Not only does regular physical activity help maintain a healthy weight, but has shown to manage diabetes and blood sugars. General recommendations encourage at least 150 minutes of aerobic activity each week, along with including two to three weight and resistance training sessions.
Not only can high and chronic stress increase blood sugars, but impede on weight loss goals. During times of stress, our bodies store fuel and energy, slow down metabolism and dump out cortisol, all of which may make it more difficult to lose weight and causes weight gain. Stress also increases the risk of stress and emotional eating; so rather than turning to foods and other negative practices as a coping mechanism, try other stress-management techniques such as exercise or meditation.
The importance of rest should not be slept on... Insufficient sleep can lead to weight gain by disturbing the efficiency of hunger hormones, increasing cortisol levels and food cravings, and reducing energy levels and metabolic processes. Mitigate such compounding weight gain risks by sleeping the recommended seven to nine hours on a regular basis.
BistroMD's Weight Loss and Diabetic Meal Plans
Lose weight, manage diabetes, and get control of your life with bistroMD! Being the nation's leading diet meal delivery service, bistroMD was founded by Dr. Caroline Cederquist and husband Ed Cederquist. Dr. Cederquist is board certified and experienced in the field of weight loss, while husband, Ed Cederquist, is a renowned foodie and committed to utilizing the freshest and highest quality ingredients for each meal. A team of dietitians and chefs ensure each meal is not only flavorful, but scientifically-designed to cultivate weight loss and diabetic management.
Each meal supplies 1,100 to 1,400 calories daily with 40 to 50 percent total caloric intake from lean, adequate protein, 20 to 25 percent of calories from healthy fats, and 30 to 35 percent from complex carbohydrates. Furthermore, diabetic meals embrace whole grains, fruits and veggies, lean proteins, and healthful fats, while keeping carb content below 60 grams. For more information on bistroMD's meal delivery program and diabetic meal options, visit the official page here or call 866-401-3438 today!