There is no doubt about it. If you are overweight and have type 2 diabetes, you will lower your blood sugar, improve your health and feel better if you lose some of your extra pounds.
You will want to work closely with your doctor or diabetes educator because your blood sugar, insulin and medications will need special attention while you are losing weight.
You do not need to lose much to make a difference for your health. A study discovered that people with type 2 diabetes improved their blood sugar control when they have lost only 2% of their body weight. And research shows that losing 5% of its extra weight will less likely to get heart disease, improving blood pressure, blood sugar and HDL cholesterol (the good type).
So start with the loss of 5% and keep it off. Later, you can build this success. Many studies have shown that lifestyle changes such as exercise and weight loss are the most effective and safest ways to manage type 2.
diabetesBest Fast Weight Loss Exercise - Diabetes and Weight Loss
If you drop up to 10 or 15 pounds, which has health advantages, such as:
- lower blood sugar
- lower blood pressure <98764352> The best levels of cholesterol
- less stress on your hips, knees, ankles and feet
- More energy
- Brighter mood
After losing the first 5% of your weight, press. To see even more improvements, as a lower risk of heart disease and improve long-term blood sugar, aim at 10% to 15% of your body weight.
Losing this amount of body weight could also be more noticeable. You can lose a few inches from your waist, drop a size of pants or feel better. These changes can motivate you to continue pouring pounds if you need it.
Keep the control tight on blood sugar levels while you lose weight. You do not want to get high or low levels while you change your eating habits.
It is usually safe for someone with diabetes cut 500 calories per day. Trimming protein, carbohydrates and fat. The USDA says the calories for adults should come from:
- 45% to 55% carbohydrates
- 25% to 35% fat
- 10% for 35% protein
Carbohydrates have the greatest effect on blood sugar. Those who have fiber (wholemeal bread and vegetables, for example) are much better than eating sugary or sampled carbohydrates because they are less likely to spare their blood sugar and quickly make the chin.
s.m.a.r.t. Weight Loss Objectives: Make weight loss with easier diabetes defining s.m.a.r.t. Goals.
s.m.a.r.t. It means specific, measurable, attainable, relevant and time limit. When your goals are s.m.a.r.t., it will be simpler to stay on the right track with your diet.
Setting s.m.a.r.t. Goals help keep large projects such as losing weight or managing blood sugar, to be overwhelming.
Your steps for success are clearly explained so you know when you met the goal.
The biggest return comes from spinning short-term goals into long-lasting healthy habits.
To help manage your diabetes, you need to spread carbohydrates more evenly throughout the day. So, for example, a s.min.a.r.t. Goal could be: "I'm going to eat a breakfast containing 45 grams of carbohydrates every day for the next 2 weeks."
Here is S.M.A.R.T. Breakdown:
Specific: targeted at breakfast
measurable: 45 grams, everyday
attainable: breakfast with about 45 grams of carbohydrates They are very feasible. Some options:
- 1 cup cooked oat (32 grams), ½ banana average (13 grams), a cooked egg, black coffee
- 2 scrambled eggs, 1 small Whole wheat (15 grams), 1 orange (18 grams), 1 cup 1 cup milk (14 grams)
- 3 rye crispbreads (24 grams), ½ cup cottage nonfat (5 grams ), 1 cup of blackberries (15 grams)
Relevant: Spreading carbohydrates outside is relevant because it helps you to reduce hunger so that you have not been time-consuming. To reach 45 grams, you have to plan to eat protein and fat plus carbohydrates in a meal. A piece of toast with an egg, for example, will keep you with more than two slices of toast with jelly. When you are more satisfied, you are likely to eat less overall.
Timeout: This goal will be your focus for 2 weeks. At the end of this time, you can decide if you want to do it again or set a different goal.
If you are not active now, check in with your doctor first. They can let you know if there is any limit on what you can do.
Objective to get at least 2 hours and aerobic moderate exercise, as a quick walk to improve your health. You can split the time somehow you choose.
To help you lose weight, you will need to do more physical activity. You should also do strength training at least twice a week. You can use weight machines in a gym, hand weights, or even your own body weight (think push-ups, lunges and squatting).
Physical activity burns both blood sugar and sugar stored in muscle and liver. If you use insulin or other diabetes medications, you should watch closely your blood sugar levels when you start exercising. Over time, while you exercise regularly and work with your doctor, you may be able to download doses of medications and insulin.
Each type of exercise affects blood sugar differently.
Aerobic exercise - race or a treadmill training - can lower blood sugar immediately.
Weightlifting or working hard for a long time can affect your blood sugar level many hours later. This can be a problem, especially if you are driving a car after training. It is one of the many reasons why you should check your blood sugar before staying behind the wheel. It is also a good idea to take snacks like fruits, wafers, juice and soda.
