Weight loss can help bring blood glucose levels back into the normal range and may even reduce or eliminate the need for medications. Is this easier said than done? Follow these expert tips to increase the odds of long-term success.
Prepare yourself mentally
“Losing weight is more like a marathon than a sprint, and stopping after a short period of time is not the way to lose weight,” said Michael Dansinger, director of lifestyle coaching for diabetes weight loss at Tufts Medical Center and nutritionist on NBC’s “Super Weight Watchers. Michael Dansinger, a nutritionist on NBC’s “Super Weight Watchers,” said. “For those who are not mentally prepared, no change will last.”
To have the motivation to stick with it, Mike advises patients to think about what will happen in five years if they keep their current habits. Would they develop diabetes-related complications? Will they be healthier than they are currently? Decisions made now can change your future.
Step-by-step
Start small and you’re more likely to stick with it, says Carolyn Brown, a nutritionist at the New York Food and Training Center.
She said, “The first step might be getting an extra 15 minutes of exercise, or skipping meals after dinner. Try two new things a week and stick with them.”
Take notes
Spending at least a week keeping track of everything you eat is the best way to discover a routine.
Carolin says, “Patients may find that they gorge themselves more than they realize throughout the day, or often forget to eat breakfast. You can choose to use an app or pen and paper, depending on your preference.”
Don’t skip breakfast, lunch or dinner
Skipping a particular meal is only counterproductive. “If you can’t take care of your meals, you develop poor eating patterns and get hungrier afterward.” Jaclyn London, a senior clinical dietitian and nutritionist at Mount Sinai Hospital in New York, said.
She explained why skipping meals can be very dangerous for people with diabetes. For one thing, it makes patients more likely to develop hypoglycemia. In addition, not eating regularly can prevent diabetes medications from working.
Breakfast should be eaten. If you don’t eat breakfast, “you’re asking your body to operate without fuel,” Jacqueline said.
She recommends starting the day with a high-protein meal, either eggs or Greek yogurt, which will keep you feeling full longer.
Managing emotions
Many people overeat when they’re worried or depressed. “Stress is an obvious influence that actually raises blood sugar levels,” Carolyn says. She often suggests that clients meet with a therapist to learn about other ways to cope with stress.
Don’t keep weight loss goals secret
A strong support group can play an important role. Such groups include friends, family, co-workers, or people who are working toward the same goal.
You can also work with experts. “I’m very focused on working with a lifestyle coach, whether it’s in person, over the phone or over the Internet,” says Mike. Patients can get advice, understand the structure of the system, and have someone to supervise, which may make a 10% weight loss five times more likely.
More exercise, less dieting
Focusing on diet is a good place to start, but exercise is also important. In addition to cardio, strength training should be done. Lifting weights or using resistance bands helps build muscle, which in turn suppresses insulin resistance (i.e., the body doesn’t respond to the insulin it produces).
“Muscle plays an important role in using and storing sugar, so keeping it strong is important for maintaining healthy blood sugar levels,” says Dr. Wayne Westcott, an exercise science instructor at Quincy College. It’s best to do strength training at least two times a week.
Stay as active as possible throughout the day.
Studies have concluded that being sedentary increases the risk of certain diseases, including diabetes. Carolyn recommends low-intensity activity once an hour. Stand up and pour water, walk to the farthest toilet, or talk to someone face-to-face instead of sending an email or text message.
Keep eating carbs
Carbohydrates can and should be kept in your diet. “The brain needs carbohydrates!” Carolyn says.
The key is to watch portion sizes. A modest serving should be about the size of your own fist.
You should also eat less refined foods (such as white bread and pasta) and choose healthier, less processed foods. Whole wheat pasta, brown rice, quinoa, and sweet potatoes are good choices.
Don’t let setbacks stop you
“Everyone can get frustrated with a bad day, week or even month.” Mike says, “The difference between healthy and unhealthy outcomes is perseverance.”