How to lose weight with diabetes
Many people think that losing weight with diabetes is impossible. It is more difficult for people suffering from this ailment to lose weight, but nothing is impossible. And with type II diabetes, losing weight becomes especially important, since it will help restore cells to insulin sensitivity and normalize blood sugar. However, the process of losing weight has some peculiarities.
Weight loss rules for diabetics
Before starting a diet, it is necessary to consult a doctor for his recommendations and, as necessary, change the dosage of drugs. Also, diabetics should be tuned in that weight loss will not be quick. It's all about low insulin sensitivity, which prevents the breakdown of fat. Losing one kilogram per week is the best result, but it can be less (calorifier). Hungry, low-calorie diets are prohibited for such people, since they will not help to lose weight faster, they can cause coma and are fraught with even greater hormonal imbalance.
What do we have to do:
- Calculate your daily calorie requirement;
- When drawing up the menu, focus on the nutritional rules for diabetics;
- Calculate BZHU, limiting calorie content due to carbohydrates and fats, eat evenly, without going beyond the BZHU;
- Eat fractionally, evenly distributing portions throughout the day;
- Eliminate simple carbohydrates, choose low-fat, low-GI foods and control portions;
- Stop biting, but try not to miss planned meals;
- Drink enough water daily;
- Take a vitamin and mineral complex;
- Eat, take medication, and exercise at the same time.
There are few rules, but they require consistency and involvement. The result will not come quickly, but the process will change your life for the better.
Physical activity for diabetics
A standard workout regimen of three workouts per week is not suitable for people with diabetes. They need to train more often - on average 4-5 times a week, but the sessions themselves should be short. It is best to start with 5-10 minutes, gradually increasing the duration to 45 minutes. You can choose any type of fitness for training, but diabetics need to enter the training regime gradually and carefully.
It is especially important to follow nutritional guidelines before, during and after exercise to avoid hypo- or hyperglycemia. On average, 2 hours before your workout, you need to eat your full meal of protein and carbohydrates. Depending on your blood sugar readings, it is sometimes necessary to have a light carbohydrate snack before training. And if the duration of the lesson is more than half an hour, then you should interrupt for a light carbohydrate snack (juice or yogurt), and then continue the workout. All these points should be discussed with your doctor beforehand.
Non-training activity is extremely important as it increases calorie expenditure. There are many ways to burn more calories. As long as you smoothly enter the training regime, everyday activities will be of great help.
Very fat people need to focus not on exercise, but on walking. It is optimal to go for a walk every day and walk 7-10 thousand steps. It is important to start with a feasible minimum, to maintain activity at a constant level, gradually increasing its duration and intensity.
Other important points
Research has shown that insufficient sleep decreases insulin sensitivity, which contributes to the development of type II diabetes in obese people. Adequate sleep for 7-9 hours improves insulin sensitivity and improves treatment progress. In addition, lack of sleep impairs appetite control. If you want to lose weight, you need to start getting enough sleep.
The second important point is stress control during weight loss. Track your emotions, keep a diary of feelings, note the positive moments in life. Accept that you cannot control the events in the world, but are able to improve your health and reduce weight (calorizator). Sometimes psychological problems are so deep that they cannot do without outside help. Contact a specialist who will help you deal with them.
Be attentive to yourself and your well-being, do not demand too much of yourself, learn to love yourself now and change your habits. If you have diabetes and a lot of excess weight, you will have to put in a little more effort than healthy people, but do not despair, you are on the right track.
Author: Ekaterina G., nutritionist, fitness blogger (specially for Calorizator.ru)
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