If you have diabetes and you are overweight, do not despair. You do not need to get thin or fit in thin jeans to better manage your diabetes and increase your health. Losing any amount of weight can decrease blood sugar levels, improve your blood pressure and fats in the blood, and facilitate your body to use insulin.
You can do this by making minor changes in what and much you eat and doing exercise most days. This can help you lose 1 to 2 pounds per week. In 7 to 10 weeks, you can lose about 10 pounds. You will improve your health, and you may even be able to cut your diabetes drugs if your doctor gets you OK.
You may be thinking, "Well, I've tried it before and never got anywhere." The key is to think in terms of small steps. You're not trying to lose 50 pounds - just a few pounds will do.
no matter how much you want to lose, help plan in advance for weight loss before you start trying to loosen these extras pounds. Always work with your doctor during the process, especially if you do some drugs. Weight loss is likely to affect them.
Diet For Women's Weight Loss - Diabetes and Your Weight: Healthy Weight Loss Strategies
Begin with these three steps:
Here are some tips to help you get started.
It is not enough to hear from your doctor that you must drop extra pounds. It must be something you want for yourself. Think of it important to you. This will help you keep track through the difficult times of low unity or high temptation. What inspires you to lose weight?
- Do you want to be able to accompany your children as they grow older and more active?
- Is there a walk of charity or always execute that you always wanted to join?
- Are you tired of feeling tired?
- Do you want to manage your diabetes more easily?
- Are you planning a great vacation and want to be adequate enough to fully enjoy?
- Do you want to lower your chances of heart disease and other health problems?
Be your reasons, write them and publish them on the refrigerator door or somewhere you can see them. The list will remind you every day because you are facing the challenge of losing weight.
Crash Diets or those who limit you to some foods are hard to maintain in the long run, and your lost weight is likely to return. In the long run, it is best to begin with a smaller goal, how to lose 10 pounds. Set a date to achieve this goal. Then focus on making healthy changes in your feeding and exercise habits.
Experience these goals in size. What are fit into your lifestyle?
- I'm going to eat whole grains and skim milk instead of a muffin for breakfast 4 days a week.
- I will cut while eating out, or I will plan before you see the menu online and decide ahead of time what to ask for.
- I'm going to eat blueberries and nonfact yogurt instead of ice cream.
- I will use the "board method" to help manage my portions. Vegetables and fruits not Amoschy walk in half the dish, Mildness foods, such as brown rice, go on 1/4 of the plate, and lean proteins, like poultry without skin, and lean meat, go to the other 1/4.
- I'm going to write everything I eat for 2 weeks.
is active every day. This will help you control blood sugar levels and increase your energy and overall humor. Moving your body every day will also help you take off extra weight. Look over these goals:
- I walk around the neighborhood after dinner for 30 minutes on Mondays, Wednesdays and Fridays.
- I'm going to get off the bus two stops early and walk the rest of the way to work.
- I will sign up for the aerobics class of low weekly impact in the gym.
- I'm going to track my exercise every day by writing it on my personal calendar.
To make your own list of goals, think about what will work for you. Be specific about when, where and how you can achieve every goal. All right to start slow and build up to 30 minutes of exercise per day at least 5 days a week.
Mix your routine. Plan different activities you can do during the week. Experts recommend a mix of aerobic exercises and strength training. Aerobic exercise can include hiking, stairs, dancing or swimming. Strength training uses weights or exercise bands to strengthen muscles. Must be part of your exercise routine at least 2-3 days a week. Tell your doctor before starting an exercise program to make sure it is safe for you.
Create a list of your biggest obstacles and how to deal with each of them. At work, for example, vary your way to your desk so you do not see your colleague's tempting chocolate. At home, take on a small design or new hobby that keeps you away from the TV.
Keep healthy snacks that are also tasty and filling the moments in which desires are likely to attack. Keep water useful too, and do not forget to drink. The water can make you feel full and have zero calories.
Take a moment to look at every small success. A change of lifestyle is difficult, and you deserve to feel proud of your efforts. Over time, you will see the benefits of these changes in the form of better overall health and well-being. Stay with your new healthy habits, and over time, you will probably meet, and maybe pass, your first goal of weight loss.
