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Get Real! A Weight-Loss Plan for Diabetes That Really Works |
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Cutting calories and maintaining blood sugar may be at opposing ends of
the spectrum, but if you have type 2 diabetes it is worth the effort to
shed unwanted pounds. Research has shown that if you are able to drop 5%
to 10% of your weight, that diabetes control becomes an easier job.
Losing 10 to 20 pounds can be enough to lower your blood sugar, blood
pressure and cholesterol levels.
Regular physical activity should accompany any dietary restrictions you make. You should exercise anywhere from 3 to 7 days a week or 150 minutes per week of moderate-intensity exercise. Additionally, you should strength train 3 days a week with 2 to 4 sets of 8 to 10 reps.
Trimming 500 to 1,000 calories a day is a reasonable goal. Try non-starchy vegetables and lean protein. Using a smaller plate will help you restrict you input. If you get hungry in between meals, be prepared with healthy, low-calorie snacks: choose high-fiber foods, such as veggies, fruits, whole grains, and beans. If you are at risk for low blood sugar, it is a good idea to snack before or during exercise.
Losing weight is not an easy job, but by making these changes, you will see a gradual weight loss.
From CNN Health
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