Losing weight is the most prevalent problems on this planet. However, weight loss in diabetes is a myth. According to a report of World Health Organization, diabetes is one of the reasons for obesity. Nevertheless, numerous cases can be observed which have lost a sizeable weight in diabetes. Therefore, in the following discussion, I will share a success story of Lucy D. Nelson and tell you how to lose weight in diabetes?
Lucy D Nelson was my patient before 2 years ago. Notwithstanding, she is living a balanced life by changing her lifestyle as per my instructions.
Without any delay, I would like to share the story of Lucy which definitely inspires you a lot.
How to Lose weight in diabetes?
Diet has a great role in your health, therefore, I first recommend her to modify her diet and certain habits. Lucy is a great follower and she just followed all the instructions as I asked her. These instructions are not too much difficult to follow. Just read following instructions and enjoy your balanced life;
Observe Your Carbohydrate Intake
When planning your meals, try to balance your carbohydrate intake with proteins and fats. By avoiding over-consumption of carbohydrates, you will also prevent an increase in your blood sugar. Remember that carbohydrates are found not only in bread but also in milk, yogurt, and fruit.
Integrate Physical Exercise into your Routine
An excellent way to prevent the progression of pre-diabetes is to do 30 to 60 minutes of intense exercise at least five days a week. To keep your new habit, choose an exercise you like. Go swimming at the community pool, walk your dog at a steady pace or try a new sport: these are all great options to stay active and help to lose weight in diabetes.
Control your High Blood Pressure and Cholesterol
If you are pre-diabetic, make sure you have your high blood pressure and hypercholesterolemia controlled. These two risk factors for diabetes can also affect your heart health. You can control these by regular exercise, reducing stress, quitting smoking, curtailing the alcohol habit, and reducing sodium in your daily food. Moreover, your doctor will tell you if you need to change your diet, exercise more, or take any medication.
Sleep at least seven hours a night
If you sleep less than six hours a night, you are at greater risk of developing insulin resistance. To prevent diabetes, it is essential to sleep more than six hours per night. Not all studies agree on the optimal number of hours of sleep, but most recommend seven to eight hours per night. An updated study tells us that sleeping less than 7 hours can cause serious diseases which might lead the sufferer towards early death also.
Ask for help
It is sometimes difficult to change eating and physical activity patterns even with strong motivation. To help you maintain your new habits long-term, look for a source of support. Your family, doctor, sports team or friends can all help you meet your new resolutions. If you can’t find support in one of these networks, consider taking pre-diabetic training that will teach you good habits with your peers.
Summary: Observing the diet plan closely, daily exercise, pertinent sleep, and control on the blood pressure and cholesterol level are the main keys to spend a happy life for a patient of Diabetes either he/she is a sufferer of Diabetes type 1 or type 2.
Hope, you will follow the above-mentioned instructions. Do you know? What did Lucy add in her diet to lose weight in diabetes? If you are curious about Lucy’s diet plan then read the following paragraphs. These following paragraphs have a solution to your curiosity.
Lucy’s Diet Plan to Lose weight in diabetes
Proteins help to increase the energy density inside our body. Among the protein, rich foods for weight gain include fatty fish, meat (chicken, beef, lamb) and eggs. Proteins are one of the macronutrients essential to the development of muscles and cells in the human body.
Read more About: High protein for weight loss
2- Vegetable Oils
Some oils are good for health because they contain the nutritional elements with high energy density to help grow. Olive oil, rapeseed oil, or sunflower oil are recommended for their quality and nutritional benefits. Add a fillet to your culinary preparations, as they are rich in omega-3.
Pulses are dried vegetables containing carbohydrates and proteins. They have a place in a high-calorie diet. Lentils (green, coral, blonde), peas and chickpeas, white, black and red beans, beans, etc. legumes are a good source of calcium, magnesium, vitamins B1 and B2, phosphorus and iron. With a bowl of rice, they fill up with vitamins and energy.
4- Cereal Bars
In the morning or at a snack, cereal bars are perfect for those who do not have time to eat or who are not especially hungry. As a single serving, they carry off everywhere with you. Also, if you want to gain weight, you should ideally have three meals a day and two snacks in the morning and afternoon.
5- Oil Seeds
Nuts and dry fruits are seeds which provide essential fatty acids to the body. Almonds, hazelnuts, cashew nuts, and raisins are foods to be grown. They can be consumed during snacks or snacks to gain weight. Because of the lipids they contain, they help maintain sufficient energy value for the day.
A balanced diet can lead a balanced life, therefore, before treating and curing any disease, you should keep a check on your diet. Same is the case in diabetes, you should eat healthy to lose weight in diabetes which has been mentioned above.
Lucy’s LifeStyle to stop weight loss in diabetes
A complex disease, diabetes does not prevent people from living “almost” normally. However, with daily attention and education, Lucy remained successful to maintain a balanced life, despite her disease. Here are 7 items of information that might surprise you.
Sugar is not the number one enemy of diabetes
“Because diabetes results in high blood sugar levels, there is often confusion that suggests that carbohydrates should be removed from your diet. Which is a mistake because to function the brain needs sugar, says Dr. Pollack. It is above all the intake of calories, especially fat, that must be reduced, without excluding them”
Contrary to what one might think, carbohydrates must be present on the plate at every meal, especially in the form of starches. But to prevent blood sugar from skyrocketing, pasta and dried vegetables (lentils, red beans, split peas), which have a low glycemic index (GI), should be preferred to semolina or white rice with a higher GI.
Dark chocolate with 70% cocoa, with its IG equivalent to that of red fruits, does not affect the glycemic balance. You can even crack from time to time for a chocolate fondant even if you have to adjust your insulin injection. “To forbid the sweet taste would be even dangerous because the risk is to think only about it and to develop eating disorders with sweet compulsions.
ii- Walking 10 minutes after meals
Walking 10 minutes just after eating would be more effective in controlling blood sugar than walking at another time of day, especially after the evening meal when blood sugar would drop 22%, according to a New Zealand study. Current World Health Organization (WHO) recommendations recommend at least the equivalent of 30 minutes of moderate-intensity physical activity per day 5 times per week.
iii- Release the pressure
Unfortunately, it is possible to develop Type 2 diabetes due to chronic stress due to working conditions or personal life. Permanent stress will help increase insulin resistance. That is why it is advisable to exercise regularly, learn relaxation techniques and organize days with breaks. We will also ensure his sleep (7 hours minimum per night) which, according to several studies, helps to avoid craving for fatty and sweet products, among others.
iv- Limit your Alcohol Consumption
Alcohol is the main trigger of Diabetes. Therefore, you must put limits on alcohol, if you really want to live a happy life without diabetes. Thus, stop drinking alcohol, if you want to place a barrier in the way of rapid weight loss in diabetes.
v- Drink water
Soda bottles and other drinks have loaded with sugar which aggravates the diabetes symptoms more. So, drink more water instead of drinking soda water and other carbonated drinks.
Adapting a lifestyle with certain prevention is always better than a life with diabetes. Moreover, it is a common saying that prevention is better than cure. Hence, adapt to the lifestyle which has been mentioned above and leads a balanced life with diabetes.
These all are the steps which Lucy adapted. I hope, I answer the question that how to lose weight in diabetes. If you have more suggestions, don’t forget to comment in the comment section.
Thank you and stay blessed.