Set Small Goals
If weight loss feels like a daunting goal, start slowly and
stay consistent. Pick one healthy habit to adopt, such as eating a veggie with
each meal, and make it a practice. Then after a while, add on another.
Self-reflect
Eating and emotions are linked. You may eat to cope with
stress, sadness, or boredom, for example. When you can identify these patterns
and become aware of them, you can start to eat more intentionally.
Don’t Skip Meals
If you’re counting calories, you may be tempted to go
without a meal, but don’t. When you go for longer stretches without eating,
your blood sugar levels can plummet, plus your ramped-up hunger puts you at
risk of making less healthy choices once you do.
Go for Fresh Fare
Fill up your belly with fruits and veggies first. Aim for at
least five servings a day. Fresh produce is best, but canned or frozen works,
too – just be sure to skip options with added sodium or sugar.
Try Meal Replacements
They shouldn't make up 100% of your diet, but meal
replacement options tailored specifically for diabetes, such as low-calorie
protein shakes, can be a quick and easy pre-portioned option to keep you on
track during the day.
Be Sip Savvy
Think about what you drink. Are you downing empty calories
alongside your food? Water is your best bet when you’re thirsty. If you need
more flavor than plain water, add fresh cucumber, lemon, or lime.
Exercise Regularly
When you work out consistently, even with a brisk walk or
daily yoga, your body uses insulin more effectively. Be sure you’re getting a
combo of aerobic and strength exercises, and talk to your doctor about how to
manage your medications for physical activity.
Ask About Weight Loss
Meds
Recent developments in the use of medications for people
with diabetes to lose weight have produced more effective and safer options,
such as hormone-based drugs that improve glycemic control by prompting insulin
release when you eat.
Practice Portion
Control
Reducing the number of calories you take in helps you drop
pounds. One way to lower your number is by serving smaller portions. Talk to
your doctor about the ideal daily calorie count for your size and
circumstances.
Get Plenty of Sleep
Having a sleep routine of at least 7 hours a night may be
essential for helping you lose weight and managing your diabetes. When you
don’t get enough sleep, you can make it harder to lose weight. Insufficient or
poor sleep increases your appetite, raises your insulin resistance, and makes
you more likely to make unhealthy food choices.
Surgery May Be an
Option
If you’ve tried lifestyle changes without success, bariatric
surgery may be the best path toward weight loss. Some people are even able to
achieve remission from their type 2 diabetes after the procedure when they lose
a significant amount of weight.
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