diabetes is the sixth-leading cause of deaths in the United States, according to the Agency for Healthcare Research and Quality. This statistic is staggering, because many of these diabetic cases are caused by obesity and weight problems. Losing weight can help a diabetic control blood sugar fluctuations and reduce rick of heart disease.
Exercise and Stress
Burning more calories than you take in is one of the most important factors to weight loss. Exercise can help you with endurance, strength and stress reduction. Richard S. Surwit, Ph.D, the professor of medical psychology in the Department of Psychiatry and Behavioral Sciences at Duke University Medical Center, states that stress plays a role in blood glucose levels. Exercise can relieve pent up stress. Start small to avoid making too big of an impact on your blood sugar fluctuations . Try taking 15-minute walks after dinner everyday. Early evenings are a good time for workouts, because they won't raise your appetite and cause binges. Slowly, work up to 20 minutes and then half an hour. Stay on a schedule that benefits your normal routine. You can break up office lunch hours by spending 30 minutes eating and the next walking around the block. Be creative when finding the time to experience the benefits of burning calories and alleviating stress.
Diet
The Diabetes Food Pyramid shows a recommended range for serving portions and healthy foods. It is an offered option suggested by the American Diabetes Association. Carbohydrate counting is another recommended dietary meal planning option. Most foods contain some amount of carbohydrates except for protein. A healthy range of carbohydrate intake is 45 to 65 g of carbohydrates per meal. By counting carbohydrates, you can maintain sufficient blood sugar levels. When blood sugar levels dip, the body becomes hungry. Choosing filling foods that do not induce a sugar crash can also improve weight loss. The glycemic index is a method for measuring the how carbohydrates in foods raise glucose. Many diabetics use this index to pair low-glycemic foods with high glycemic foods to balance meals and maintain blood sugar levels. Ask your doctor what might be right for you in your diabetes management.
Weight
It is important to figure out before starting a diet your ideal weight and body mass index. Planning goals is an valuable part of weight loss diets. Weigh yourself regularly to decide your progress. Reduce sodium in your diet to prevent fluid retention. The average person only needs 1 tsp. of salt a day, which is equivalent to 1,500 mg. Check out food labels to ensure you aren't eating sodium-rich foods. Limit the amount of processed foods in your diet. Most have high levels of calories and fats. Learn to cook with fresh vegetables, lean meats, fruits, whole grains and herbs. Experiment with diabetic recipes for foods tailored to this disease.
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