10 Weight-Loss Tips for People With Type 2 Diabetes
Losing weight with diabetes
When you have type 2 diabetes, losing just 5% of your weight can improve blood sugar, blood pressure, and cholesterol. However, as if dropping pounds isn't tough enough, diabetes can make it even more difficult. Many people who begin taking insulin to control their blood sugar see the scale tick up, and other diabetes drugs, including sulfonylureas, thiazolidinediones, and meglitinides, have also been associated with weight gain. (Although some, like metformin, may help you lose weight.) What's more, hormonal changes that occur in your late 30s and early 40s add to insulin resistance, which is when your body fails to use insulin efficiently, says Betul Hatipoglu, MD, an endocrinologist at Cleveland Clinic. "Metabolism slows down and the risk of gaining weight increases, especially around the midsection," she says. Here, top experts give their best advice to make losing weight with diabetes a little easier.
Taste the Mediterranean
All that said, there is no one-size-fits-all diet for diabetes, so talk to your doc or diabetes educator about what may be the best plan for you.
Related: 22 Mediterranean Diet Recipes
Move as much as you can
Related: 9 Easy Ways to Sneak in Exercise
Build more muscle
Write down your calorie intake
Check body weight frequently
Create a snack list
There will be times when following the meal plan provided by your diabetes educator to a tee will be more difficult, like when you're on the road or you are away from your home (and well-stocked pantry) for a full day or more. Keep yourself in check by creating a written list of suitable snacks, says Jill Weisenberger, author,Â Diabetes Weight Loss: Week by Week. "Write down the snack as well as the carbohydrate and calorie contents. This way, when hunger strikes, you'll less likely be tempted to eat snacks that work against you instead of for you." You will know exactly what to eat and still have the flexibility of making a choice.
Related: 5 Snacks for People With Diabetes
Flip meal proportions
Reverse your typical portions to save calories and carbs and boost nutrition, suggests Jill Weisenberger, RD, a diabetes educator and the author ofÂ Diabetes Weight Loss: Week by Week. When making a sandwich, for example, make vegetables the main event rather than just a garnish, and use just a slice or two of meat in between your thin-sliced whole-grain bread. For dessert, instead of sprinkling berries on top of a bowl of frozen yogurt, have a bowl of berries with just a dollop of froyo. Try this with pasta salads, too, by doubling up on vegetables and cutting the pasta portion in half (and use whole-grain instead of refined pasta).