A reader asked if I could do an article about “how to lose weight when you have diabetes”. It was an interesting challenge because members of my family have had diabetes. My uncle and my late grandparents all had diabetes. Not only that, I had a diabetes scare a long time ago. I was a very chubby guy in high school. At an appointment, my doctor said I needed to lose weight, or else I would be on diabetes and high blood pressure medication.
Thankfully, I’ve dropped weight since that fateful visit. I’m no longer at risk of diabetes and high blood pressure. In fact, I’m looking forward to my next visit to the doctor’s office. I can’t wait to see the look on everyone’s faces when I get on the scale, and they see how much weight I dropped. If you follow these tips, you can look forward to your next trip to the doctor’s office as well.
How To Lose Weight When You Have Diabetes
Figure Out Your Weight And Body Fat Percentage
Before we get started on anything, we need to go back to the beginning. You need to find your starting point. You need to find out your body fat percentage and weight so you can plan ahead the work you need to do. You can pick up a weight scale at your local Target, Walmart or drug store. Most scales also come with a built-in body fat reader as well. However, I find these to be very inaccurate. To get a better accuracy of your body fat, use this guide. You can also go to your doctor, and not only will they give you the info you need, but they will also give you tips to help you along your journey.
Eat Fewer Calories/ Fewer Carbs
In order to lose weight, you need to eat fewer calories than your body burns. The number of calories your body goes through depends on a number of things. Your weight, body type, age, gender, and amount of physical activity. I use this guide to not only figure out my calorie intake but also my macronutrient intake as well. Once you figure out how many calories your body burns, cut your calorie intake by about 500 – 600. Also, since insulin breaks down carbs in your body, and diabetes causes insulin resistance, you should consider a low-carb diet plan. Again, consult your doctor if you have any questions or concerns.
Eat More Fruits, Vegetables, and Whole Grains
If you want to lose weight, you should definitely consider adding fruits, vegetables, and whole grains to your diet. These foods are high in fiber and can help you drop some serious pounds. Fiber is known to help facilitate weight loss and lower blood sugar According to a study, high fiber intake has been associated with prevention of weight gain. As a general of thumb rule, you should aspire to eat 14 grams of fiber per every 1000 calories you consume. You can increase your fiber intake with foods such as apples, bananas, oranges, whole grain bread, and high fiber cereals (such as raisin bran, and shredded wheat).
Get Physically Active
Get your body moving and grooving. Combining your diet with a good workout routine can help you trim that waistline even faster. I recommend that you find a routine that’s right for and that utilizes both cardio and strength. You can join a gym, use their machines and weights, and even get a personal trainer. Most gyms also offer group classes that you can sign up for as well. Don’t want to join a gym? That’s ok. You can look for independent workout classes in your local area, or even pick up some home workout videos. Enjoying a nice brisk walk around your neighborhood or the park is another great way to be active. There are so many options out there. All you have to do is find one that’s right for you.
You are definitely not alone in this journey. There are countless people in the world who are going through the same thing as well. This is good news because these people can provide you with tips and support. With the magic of Google, you can find online and in-person support groups to help you on your journey. Not only will they motivate you to stay on track, but you can motivate them as well. Your doctor is also a great support as well. Don’t be afraid to consult him/her if you’re struggling or just have questions.
I hope you enjoyed my guide on how to lose weight when you have diabetes. Follow these tips, and you’ll be well on your way to a healthier lifestyle. Also, there’s even a chance that you can even reverse diabetes if you take these tips to heart. While he was still alive, I’ve witnessed my grandpa managed his diabetes. Daily, he drew blood from his finger and used a device to check his insulin levels from his blood sample. I hate needles. So when my doctor told I was at risk for diabetes, that was my wake up call. I knew had to make changes or I would be pricking my finger every day for a long time. Do you have diabetes? Do you do anything on the above list? Have tips of your own that you want to add? Drop a comment below and let me know.