In many cases, eliminating extra pounds can stabilize blood sugar and eliminate the need for medication in diabetes, but to do so requires a lot of willpower and clear nutrition rules.
Here are the rules.
Prepare yourself mentally for the weight loss process
Losing weight is like a marathon: you do your best to achieve the desired result. If you are not ready to follow the rules and changes in your life, it is very likely that you will fail. To find your motivation, the specialists recommend asking the question “Where will your current eating habits take you in the next 5 years: to complications of diabetes or to a perfect state of health?”. The decisions you make now can shape your future, so weigh the situation well and choose accordingly.
Nobody expects you to sit in the gym for hours every day and pull yourself so that in a week you will lose the kilograms accumulated in years. And such behavior is not even viable in the long run, because you will quickly run out and you will have a tendency to give up. The wisest thing to do is to start this weight loss process gradually. 15 minutes of exercise daily and giving up high-calorie sweets are the first steps you can take to achieve your goal.
Keep track of food and drink consumed
To find out what eating mistakes have led to weight gain, keep a diary for at least a week, in which you write down everything you eat and drink. You may be surprised to see that you eat more than you should or that you frequently skip main meals, such as breakfast. There are many applications that can help you in this endeavor.
Don’t miss the main meals
It may seem normal to skip breakfast and eat only at noon and late in the evening, but this does not go unnoticed: lack of energy and difficulty concentrating. Moreover, the feeling of hunger will persist throughout the day, so that in the evening your body requires larger amounts of food, making digestion more difficult and favoring the accumulation of kilograms. Omission of meals is extremely dangerous especially if you have been diagnosed with diabetes, because your blood sugar can be influenced by this aspect.
Skipping main meals lowers blood sugar and makes medications ineffective. Doctors recommend that you never skip breakfast (link to a quick and healthy breakfast ideas article in diabetes) and balance your meals so that your blood sugar doesn’t suffer.
Keep your emotions under control
Many people tend to eat more when they are sad or stressed. Stress is a major factor that leads to overeating, which unbalances blood sugar levels. If you experience such problems, seek the help of a specialist to teach you how to cope with stress without taking refuge in food.
Share with your loved ones the goal you set for yourself
The support of family, friends and doctors can really make the difference between success and failure when it comes to diet. Do not hesitate to tell those around you what your desires are and the path you have to take, because they can help you with advice and moral support.
Nutrition plays an essential role in maintaining body weight, but exercise is also important. Cardio and strength training can increase muscle mass, which helps prevent insulin resistance. Muscles play a major role in the storage and use of blood glucose, so it is important to exercise muscles that strengthen muscles, at least twice a week, and be active throughout the day. Avoid sedentary lifestyle at all costs, it is an important risk factor in the occurrence of many diseases.
Don’t give up carbs
Even if you have diabetes, this does not mean that you have to give up carbohydrates altogether, but that you have to be more careful about quality and quantity. In other words, give up unhealthy flours (bread and pasta made from white flour), sweets and snacks and choose fruits, vegetables and whole grains (brown rice, bread and pasta made from wholemeal flour, quinoa). Don’t forget the portion size either – a suitable portion is the size of a clenched fist.
Don’t retreat if you’re wrong
There will certainly be worse days when you will “sin” with unhealthy food, but that should not disappoint you enough to give up everything you have accomplished. Keep fighting to reach the desired goal!