Tags: diabetes | weight loss | diet | sugar

5 Proven Ways to Lose Weight With Diabetes

5 Proven Ways to Lose Weight With Diabetes
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By    |   Thursday, 02 August 2018 11:50 AM

A diagnoses of type 2 diabetes usually means your doctor will advise you to lose weight. Taking off pounds can help manage and even reverse the dire diagnosis. In fact, according to a study published in the medical journal Lancet, reducing your body weight by even 5-10 % can improve your heart health and help you control blood glucose levels. In one study, patients who lost an average of 30 pounds found that their diabetes was reversed!

Here are some scientifically proven methods to safely cut calories while not throwing your blood sugar levels out of whack, the way crash diets can.

  1. Get to bed earlier. An article in HealthiNation says that burning the candle at both ends may be taking a toll on your weight. According to Harvard’s Nurses’ Health Study, women who slept five or fewer hours nightly had a 32 percent higher risk of gaining 30 pounds than those who got seven hours of sleep. Hitting the sack sooner also prevents late night snacking.
  2. Cook dinner at home. The more you eat out, the most likely you’ll put on pounds. According to a study from the University of Wisconsin-Madison published in the American Journal of Health Promotion for every additional meal eaten out of the house, regardless of the type of eatery chosen, adults were likely to have a higher body mass index or BMI. You can better control the ingredients and portions of your meals if you DIY.
  3. Start meals with a salad. By filling your salad bowl with non-starchy veggies like spinach, lettuce, cucumbers, tomatoes and green beans, you can eat your fill of these “free” foods and less of the more calorie dense portions. Studies show that this simple tip can reduce your overall intake per meal by 12 percent according to research from Penn State University.
  4. Eat a big breakfast. There is scientific proof to the old adage that we should “eat breakfast like a king, lunch like a prince and dinner like a pauper.” Folks with type 2 diabetes who ate a large breakfast, an average sized lunch and a small dinner lost 11 pounds in three months compared to people who ate six evenly spaced meals throughout the day. The latter group lost only three pounds, according to a recent study from Israel presented at the 2018 annual meeting of the Endocrine Society.
  5. Lift weights. Resistance training or working out with weights to improve overall strength and muscle tone can boost your metabolism round the clock. You actually burn fat and calories even when you aren’t working out. Researchers say resistance training can particularly help metabolic function in people with diabetes.  Try adding weights to your workout routine or do simple pushups at home.

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A diagnoses of type 2 diabetes usually means your doctor will advise you to lose weight. Taking off pounds can help manage and even reverse the dire diagnosis.
diabetes, weight loss, diet, sugar
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2018-50-02
Thursday, 02 August 2018 11:50 AM
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