7 Steps for Weight Loss for Diabetics
There is a diabetes epidemic in America. According to data from 2015, over 30 million Americans had diabetes, the majority of which had type-2 diabetes. An estimated 90 percent of those with type-2 diabetes are considered overweight or obese. Weight loss is an effective prevention and treatment of type-2 diabetes. Below are some simple steps to take to start your journey towards weight reduction and enhanced diabetic control.
1.) Start the Day With Breakfast
It is often said that breakfast is the most important meal of the day, and for good reason. People who eat breakfast tend to lose weight better than those who skip breakfast. This might be due to excess hunger contributing to large binges later in the day.
2.) Consume Sufficient Fiber
Fiber plays many key roles in the body, such as regulating blood sugar levels and boosting heart health. Adding fiber to your diet can also help you to lose weight. One study found that upping fiber intake from 19 grams to at least 30 grams led to sustained fat loss.
3.) Cut Your Calories
Although losing weight is complex, one component of the equation is that you must burn more calories than you consume. That is why a tried and true fat loss strategy is to cut calories. Aim for a maximum deficit of 3500 calories per week, or 500 calories a day. Start with small changes, such as drinking water rather than soda or high-calorie drink once or twice a day.
4.) Move More
Another way to help you lose weight is to exercise or simply find ways to move more. This helps you to burn more calories, especially as you build more muscle mass and lose fat tissue.
5.) Choose Small, Frequent Meals
Some people do well consuming small, frequent meals rather than one or two large meals per day. This helps keep your blood sugar and hunger hormones in control so that you do not have as many cravings.
6.) Make SMART Goals
Do not try to lose all the weight at once, as this is unrealistic. For sustainable weight reduction, make SMART goals: specific, measurable, actionable, relevant and timely. It is also beneficial to have small goals that build to your overall goal. For example, to lose 100 pounds, break it down into smaller, achievable goals, such as losing five pounds this month.
7.) Find a Support Network
Surround yourself with friends and family who support your healthy changes and also live a healthy lifestyle. It is also beneficial to join a support group or work with a professional, such as a nutritionist, dietician, personal trainer or fat loss specialist.
If you find you continue to struggle to reach your goals, please contact Rochester Medical Weight Loss for help. We provide medically assisted weight loss plans for individuals.