One of the best ways to manage diabetes is to lose excess weight. By losing just a few pounds, patients will be able to better control their blood sugar levels and their bodies will feel more comfortable.
You don’t necessarily need to lose a lot of weight at once to have an effect. “We found in our study that insulin sensitivity improved by 57% when weight loss was about 7%,” said Joslin Hamdy, MD, director of the obesity clinical program at the Joslin Diabetes Center. Thus, if a patient weighs 180 pounds, their health improves after losing 12.6 pounds.
In terms of diet, the key is to strike a balance between carbohydrates, fats, and protein.
Reducing carbohydrate intake
“Reducing carbohydrate intake is the number one way to lose weight,” Joslin said. “Carbohydrates promote the release of insulin from the pancreas.” For most people with diabetes, consume no more than 45% of total calories from carbohydrates each day. Because each patient’s goal will vary depending on his or her weight, exercise level and medications taken, a consultation with a doctor is needed.
When picking carbohydrates, choose foods that won’t spike your blood sugar, including fiber-rich fruits and vegetables, and whole grains. And you should avoid pastries and white bread.
Lower your calorie intake
Another goal is to lower your daily caloric intake, but don’t reduce your protein intake. The body needs protein to maintain muscle structure, and this approach helps maximize calorie burning. Twenty to 30 percent of your plate should consist of lean proteins such as fish, tofu, and skinless grilled chicken breasts.
Fats also need to be included in the structure of the diet, and they need to make up 30 to 40 percent of daily calories. The types of fats people choose are important. Foods like nuts, avocados, fish, flaxseed and canola oil have better unsaturated fats than saturated and trans fats from meat and fried foods.
Combine diet and exercise to lose weight. “If people want to lose weight, then they should get at least 300 minutes of exercise a week,” says Joslin. Divide that 5 hours of exercise into cardio and strength training, both of which help people lose weight and promote better use of insulin in the body.
Tips for keeping your blood sugar stable
Before you eat anything, think about whether you’re really hungry. If you’re hungry, replenish your energy.
- Choose fiber-rich foods: High-fiber foods help your body keep your blood sugar stable and make you feel full to avoid being tempted by unhealthy foods.
- The 10-minute workout: 10 minutes of stretching in the morning, 10 minutes of walking after lunch, and 10 minutes of weight lifting in the evening.