How to shed kilos when you have diabetes?

Losing with with diabetes is not easy but not impossible too. Here is a basic routine to burn calories with glucose level in check.

Weight loss requires dedicated regimes followed consistently. While this is a challenging journey in itself, when certain comorbidities are attached, it becomes a little more challenging. Managing weight can be particularly challenging for individuals with diabetes, but with a structured approach, it’s possible to shed kilos effectively and safely.

6 Ways to Lose Weight With Diabetes

1. Adopt a Balanced Diet: People living with diabetes should focus on a balanced. One should ensure to incorporate non-starchy vegetables like leafy greens, broccoli, cauliflower, and peppers are low in calories and high in fiber. Lean proteins, fibre and low glycemic foods are important to lose weight and manage diabetes. Limit processed foods, sugary snacks, and refined carbohydrates, as they can cause blood sugar spikes.
2. Monitor Portion Sizes: Portion control is crucial for weight management, especially for individuals with diabetes. Use smaller plates, measure serving sizes, and be mindful of calorie intake.
3. Increase Physical Activity: Regular exercise is vital for weight loss and overall health. Moderate-intensity aerobic activity per week, such as brisk walking or cycling. Incorporate strength training exercises at least twice a week to build muscle mass, which can improve insulin sensitivity and metabolism.
4. Stay Hydrated: Drinking plenty of water is essential for weight loss and can help control hunger. Sometimes thirst is mistaken for hunger, leading to unnecessary snacking. Aim for at least 7-8 glasses of water a day, and consider drinking a glass before meals to help control portion sizes.
5. Get Enough Sleep: Quality sleep plays a significant role in weight management and blood sugar control. Aim for 7-9 hours of sleep per night. Poor sleep can lead to hormone imbalances that increase hunger and cravings, making weight loss more difficult.
6. Manage Stress: Chronic stress can lead to overeating and weight gain, especially in individuals with diabetes. Incorporate stress-reducing techniques such as yoga, meditation, or deep breathing exercises into your routine. Regular physical activity also helps reduce stress levels.

Before starting any weight loss program, consult with doctor to tailor a plan that considers your medical history, current medications, and individual dietary needs. This ensures that your weight loss efforts do not adversely affect your blood sugar levels.

Losing weight when you have diabetes requires a holistic approach that combines diet, exercise, and lifestyle changes. Gradual weight loss is more sustainable and healthier than quick fixes, so focus on making long-term lifestyle changes for lasting results.