Diabetes weight management is a challenging task in many ways. Not only those extra pounds are a major risk factor to uncontrolled sugar level, but also it leads to insulin resistance which makes it more difficult to our body to do its job. Hence it’s very important to cut down extra pounds if you have high sugar level. Following below secrets might help you to achieve the diabetes weight loss goal.
1 Don’t Starve Yourself:
It is true that you need to count calories but starving yourself is not at all solution for diabetes weight loss. Instead it creates more complications which has more adverse effects on your body. You might end up with overeating. Avoiding a particular food group leads to nutritional imbalance. So it’s very important to balance the carbs, proteins and fats in your meal. A nutritionist will help you better to choose the right food group.
2 Watch Portion Size:
The amount of food you need to eat may be smaller, so watching portion size is important aspect if you have diabetes. A research published in Journal of Consumer Research in August 2012 concluded that participants who ate from larger plates and smaller plates has different perspective about portion size. A portion size looks small from large plate whereas portion size looks large from small plate than they really were. So to avoid overeating, opt out for small plate and bowls.
3 Water as Filler:
Uncontrolled eating or overeating puts you in danger zone. So before you start eating have a glass of water. It acts as filler which might help you for diabetes weight loss as well as its keep you hydrated. Another way to keep your satiety fulfill is add some healthy salads or soups in your meal especially low fat, low sodium food.
4 Focus on Eating, Not on TV
Opting small plate and bowls, filling with water and watching portion size will not help you if you are TV or computer lover. These are the distractions for weight loss management, you eat more because you focus on TV or computer instead of diet and calorie count. This is even proved scientifically, as per The American Journal of Clinical Nutrition, April 2013 issue, participants ate less without distractions and ate more with distractions.
5 A Little Walk after Meal
20-30 minutes morning workout is always beneficial to keep you fit and healthy. However if you find it difficult, no worries, take 10-15 minutes’ walk after every meal. It really helps to burn few calories and keeps sugar level within normal range. A study published in Diabetes Care, October 2013 issue found that people with high blood sugar level who walked for 15 minutes after each meal had better blood sugar control than those who did morning workout for 45 minutes. This is really wonderful for lazy people.