Weight management for people with diabetes can be a major challenge. There are more factors to consider for exercising and eating right, including measuring glucose levels regularly, carefully planning meals, and monitoring insulin dispersals to prevent dangerous episodes of high blood sugar (hyperglycemia) and low blood sugar (hypoglycemia). This leads many to question, such as what can you do to shed some pounds while safely managing your diabetes?
Choose the Right Foods
It’s important to maintain a journal of all the food that you consume in the day. This will help you accurately project for blood glucose fluctuations due to insulin dispersals and exercise. Do your best to fill these journals with whole, balanced foods like proteins, fruits, vegetables, and whole grains.
Simple carbohydrates and excess calories can make it difficult to manage your blood glucose levels, making it harder to shed those inches off your waistline. Keeping a record of all the calories you consume can help you practice mindful eating and see where you can improve help you make better choices throughout the day.
Pay Attention to How Much
One easy thing you can do to lose weight is simply reduce how much you eat. This can be done by choosing smaller dinnerware and plates (while avoiding going for seconds), so that you aren’t tempted to load up your extra-large plate with excess calories. Another way to do this is to begin every meal by drinking a full glass of water or starting with a salad. These habits can help you to feel fuller sooner, and therefore eat less throughout the day.
Make sure that you aren’t skipping meals or going without snacks for an extended period of time, as this can interfere with your blood glucose management and lead you to overeat when you actually do sit down for a meal.
Use an Insulin Pump
The incorporation of an insulin pump into your normal blood glucose management routine can give you peace of mind, a feeling of security, more time for other activities, and a better sense of how you’re managing your diabetes. An insulin pump with smartphone styling is also discreet and convenient to wear. Some models can also predict and help prevent low blood sugar episodes. It can save you time managing your insulin and allow you to participate in activities without having to constantly check your blood sugar, carry around additional testing supplies, or clunky insulin supplies.
There are important factors to keep in mind when switching to an insulin pump and when creating a personalized weight loss plan with diabetes. Make sure to pay close attention to the amount of calories and sugar you are ingesting, and be careful not to “over-do” it if you’re concerned with hypoglycemia. Your doctor will be able to better instruct you about ways to curb hypoglycemic episodes without over-ingesting sugar.
Get Moving
Remember to stay active. One of the best things you can do for your overall fitness is to incorporate physical activity into all aspects of your life. Try going for a walk after every meal, choose the stairs instead of the elevator, or join a recreational sports league. These small lifestyle changes can result in a happier and healthier you.
Speak with Your Doctor
If you have any questions about starting a new weight-loss regimen with diabetes, then the best place to start is your doctor’s office. They will be able to best guide you on diet, exercise, insulin management, and any medications that could potentially help you in pursuit of your health goals. You aren’t alone in your weight-loss goals, so don’t isolate yourself– for successful diabetes management, assemble a healthcare team that is there for you!
SOURCES:
https://www.health.com/health/gallery/0,,20864920,00.html?slide=135273#135273
http://www.diabetes.org/food-and-fitness/weight-loss/
http://www.diabetesforecast.org/2017/jul-aug/weight-loss-tips-from-people.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6448988/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4870649/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5069813/
https://www.ncbi.nlm.nih.gov/pubmed/17924864
https://www.healthline.com/nutrition/mindful-eating-guide#section5