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Health Tips For Type-2 Diabetics To Lose Weight
If you are obese or overweight, it is important to lose weight and get in shape if you are a type 2 diabetic. Not only it reduces the risks of these common but serious complications, but it also helps decrease resistance to insulin. Read on to know a few easy steps to shed kilos as a diabetic.
Updated Jun 8, 2023 | 04:16 PM IST
Experts say the right way to lose weight is to incorporate a healthy diet into your overall diabetes management plan
New Delhi: If you are suffering from Type-2 diabetes, the two main agenda for your health and well-being always are to maintain your blood sugar and weight. Doctors believe it is very important to control weight, especially if you are diabetic, as excess body fat increases insulin resistance.
According to the World Health Organisation, at least 90 per cent of people with type-2 diabetes are overweight or obese. Studies1 also say that those with higher Body Mass Index or BMI have a greater risk of developing diabetes, since fat tissues become active, releasing and responding to hormones that increase the risk of metabolic syndrome, which includes diabetes.
How to lose weight in type-2 diabetes?
Experts say the right way to lose weight is to incorporate a healthy diet into your overall diabetes management plan and follow these tips:
Following a diet plan and sticking to it
The best way to lose weight is to start with a diet plan which helps manage your intake of carbohydrates. You should aim for about half of your calories from carbohydrates and most should ideally come from complex carbs, fruits, and vegetables.
Setting small goals
Apart from losing weight, it is also important to maintain it and so the diet should be permanent and sustainable. Doctors advise focusing on changes you can maintain for the long haul.
Take your time to transform your body, with beginner’s levels exercises and workouts like walking for 30 minutes and then gradually increasing the intensity and time.
Reduce foods that cause high blood sugar
Those who suffer from diabetes should limit or consume in moderation certain foods that only contribute to spikes in sugar levels, which are:
- Processed grains like rice
Canned fruits- Full-fat dairy
- Fried foods
- Sugary beverages like soda and bottled juices
Eat lots of fibre
Fibre-filled foods are always low in calories and so you can eat loads of them without many worries. Foods with fibre take a long time to digest, so they help you feel fuller for longer. According to a study published in The Journal of Nutrition2, those who consume more fiber are better able to stick to a lower-calorie diet and lose more weight.
Cut your calories
According to health experts, consuming too many calories increases fat in the body, thereby rising blood sugar levels, so it is important to cut on them to be able to lose weight.
Visit a nutritionist or a dietician who would figure out the besta plan for you according to your body type and lifestyle and prescribe the number of calories per day you can consume safely.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
End of Article
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