Lose weight may sound so simple, that is, with a decrease in calories, and increase calories burned. For someone who once struggled to lose weight knows that losing weight can find the right balance of food and exercise. If you have diabetes, of course, face challenges in addition to the need to maintain blood sugar levels within the normal range as well.
Losing weight is a very good effort when a person has type 2 diabetes. “Someone who experience weight loss 5-10 percent of initial weight, then they also often see a large increase in the risk of diabetes and its complications control,” said Amanda Kirpitch, RD, CDE, of the Joslin Diabetes Center in Boston. Someone who has weight 200 pounds, then when experience weight loss 10-20 pounds, might be enough to lower blood sugar, blood pressure, and cholesterol levels. For weight loss for diabetics require some planning. But it can be done and it doesn’t require a lot of changes.
The fo the losing weight loss plan that really can be effective to apply to diabetics, among other things:
1. Physical activity regularly
One of the keys to losing weight and keeping it stable is to do a regular physical activity. Doesn’t have to be with a lot of time every day, but it is better for a little while but regular physical exercise. American Heart Association guidelines recommend physical exercise for type 2 diabetes patients, namely:
a. activities of the heart (cardio activities)
How often: 3-7 times a week.
How much: 150 minutes per week of moderate-intensity exercise, or 90 minutes per week of exercise intensity is strong.
b. weight training
How often: three times a week.
How much: a 2-4 set of 8-10 iterations, using a load with a weight of being.
At this rate, someone might be burning at least 1,000 calories a week. It means one does not have to limit food intake to lose weight. “Physical exercise can also improve blood sugar control even before one starts to lose weight,” said Kirpitch.
2. Reduce the amount of calorie intake
“The reduction of the number of calories that are realistic for most people is to reduce the 500-1,000 calories a day,” said Kirpitch. If someone is losing weight as much as 1 pound a week, weight loss is easier and good for maintained compared to the sudden weight loss.
3. using the plate with smaller size
Many diabetics who use the diet with the smaller plates. Most people who are either small plates, the inclined would choose a balanced diet that not too much carbohydrate content. “As a rule of thumb, can put veggies on the other half of the plate, a quarter of starch, protein and a quarter without fat,” said Constance Brown-Riggs, RD, CDE, a spokeswoman for the American Dietetic Association. If you want to try to lose weight, use a plate lined with a smaller size is an easy and effective way.
4. don’t wait too hungry to eat
Smaller portions are indeed good. But if you’re too hungry, course meals with small portions will not be enough. To prevent this, Kirpitch recommends eating every 4-5 hours. Should also choose foods high in fiber, such as vegetables, fruits, grains, and nuts. Fiber slows the rate of movement of food through the digestive system, so you can help feel full longer.
5. adjust the diabetes drug
Certain diabetes medications and insulin can make blood sugar levels too low if someone is exercising more or eat fewer servings. These drugs, among other things:
a. Glimepiride (Amaryl)
b. Glipizide (Glucotrol, Glucotrol XL)
c. Glyburide (Diabeta, Micronase, Glynase)
d. Nateglinide (Starlix)
e. Repaglinide (Prandin)
Consult with doctors who prescribe the drug for diabetes treatment plan update. “Someone may need to adjust the medications consumed and monitor blood sugar more often,” said Brown-Riggs.
6. Snacking to stabilize blood sugar levels
To someone who has the risk of decreased blood sugar levels drastically, snacking before or during exercise also helps keep blood sugar levels remain stable. “But the more effective solution is to plan your food intake so as not to add more food to be consumed,” said Kirpitch.for more information click
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