How to lose weight when you have diabetes?
Weight follows a very simple concept of energy balance.
Weight Gain = Energy intake is more than energy consumed.
Weight Loss = Energy intake is less than energy consumed.
Diabetes and overweight/ obesity does not go well together. Losing weight not only prevents us from diabetes and but also helps patients with diabetes in managing their condition. Weight loss in diabetes helps in better utilisation of insulin by the body.
First step towards losing weight is weighing oneself and finding out the ideal body weight. This will help in setting a realistic weight loss in diabetes target. Doctors and dietitians play a very important role in guiding the patients with diabetes setting up a convincing weight loss target and a nutritious diet plan.
Quality of diet is as important as quantity of diet and it should be a balance of all important nutrients like carbohydrates, proteins, fats, vitamins, minerals, fibre and water.
Tips for weight reduction:
- Eat vegetables, fruits, whole grains and whole pulses
- Prefer low fat milk.
- Include salad from raw tomato, cucumber, cabbage, capsicum, reddish, lettuce, carrots and sprouted dals.
- Avoid root vegetables like potato, beetroot etc.
- Choose grilled food over fried.
- Limit cooking fat.
- Avoid sugary food.
- Soup should be from vegetables or pulses without starch or fat.
- Start meal with soup to fill you before the main course.
- Snack only if you are hungry and not because the clock tells that it’s time to eat.
- Make lunch your target meal and eat small dinner.
- Balance your food intake throughout the day.
- Drink plenty of water.
- Do not take a second serving.
- Avoid eating very late in night.
- Do not skip breakfast.
- Stop eating when you are full.
- Try to eat salads and whole foods while eating out.
Follow these tips for weigh reduction to keep your diabetes levels under control.