It seems as weight loss is on everyone’s “to-do“ list. Weight control is especially important for those with type 2 diabetes. The longer a person has a high body mass index the greater their risk of developing type 2 diabetes.
Losing weight and keeping it off is possible but not always easy. Doing so increases the benefits for those with diabetes greatly but where do you start?
Here are a few ways to help you get started:
- Get physical – Consistent exercise keeps weight off.According to the National Weight Control Registry, a data base of 4,000 men and women who have lost 30 or more pounds and kept it off. Only 9% reached and maintained their weight-loss goal without exercise. Walking is a great form of exercise. Because it is low impact, it does not have the same potential for injury as jogging yet it can still offer all of the benefits. Set a weekly goal of 15-30 minutes and gradually add 5 minutes each week.
- Eat breakfast – the most effective diabetes diet includes breakfast. Bypassing breakfast can lead to overeating later in the day when one becomes famished. This can disrupt weight loss plans and cause blood sugar levels to surge.
- Cut calories – The number of calories that a person with diabetes should consume depends on a few factors which include: age, gender, weight, body type and activity level.
- Increase fiber – Something as simple as setting a goal to eat 30 grams of fiber each day can help you lose weight, lower your blood pressure and also improve your body’s response to insulin.Higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease. Getting your fiber from food rather than supplements is best route to take. Try adding berries to your breakfast, almonds, walnuts or pecans to your salad at lunch and create a colorful stir-fry using an assortment of veggies topped with sunflower seeds.
- Seek a physician’s help – At Grunberger Diabetes Institute we offer the Cornerstone Wellness Integrated Body Composition Management Program. Cornerstone utilizes revolutionary technology developed at USC School of Medicine to create the most accurate measurement of your body fat, muscle mass and metabolic rate in order to customize your diet plan to produce long term results.
Call our office today to schedule your Cornerstone Wellness visit at 248-335-7740.