Weight Loss Tips On Dieting And Workouts For Diabetics
One of the most important steps on the road to easing the strain on your body from diabetes is proper diet and exercise to help you lose weight. Losing weight results in a healthier body which in turn helps you with better control of your blood sugar that can even lead to needing to take less insulin. Weight loss is incredibly important, but it’s not easy for the average person and it can be even more difficult for diabetics. If you’re looking to lose weight as a diabetic, here’s some things you should think about when planning a diabetic exercise regimen.
For starters, you should always speak to your doctor and/or nutritionist before starting to work out. They can not only tell you about any risks you should watch out for but they’ll also give you key tips and information that can help you understand what kind of exercise you should be doing and why it’s important. You should also consider talking to a fitness expert or personal trainer who can help you determine a specific level of intensity or amount of time you should be exercising for maximum benefits.
When it comes to weight loss for a diabetic you should try to ease into it. Type 2 diabetes generally comes from living a less than healthy lifestyle so it can be tough to just jump straight into working out all the time. Start by generally increasing your overall level of activity with simple exercised like going for walks or taking the stairs instead of the elevator. This is also a good time to get some accountability by picking a workout buddy to walk or exercise with. They’ll also be able to help in the case of an emergency like an unexpected drop in blood sugar while you exercise. Just remember that it took time to get to where you are, you can’t reverse years of weight gain in a few weeks of workouts.
Keeping a healthy balance while you exercise is even more important as a diabetic. Make sure you stay hydrated throughout your day and carry a water bottle with you while you’re working out. It’s also a good idea to bring some carbs with you on your workout like fresh fruit. Workout out will drop your blood sugar and the last thing you want while you’re exerting yourself is to get woozy and fall or injure yourself. Emergency glucose tablets are also a good choice and you can usually find them at your local pharmacy or nutritional supplement store.
As far as the workout itself, try to find a balance between aerobics and strength training with the focus on aerobic exercise. Even more important than the content of your workout is the consistency with which you exercise. Sporadically working out a few times a week isn’t going to get you much in the way of results. Even if you don’t work out every single day, making sure you work out the same times of day and the same days of the week (along with eating the same times of the day using your meal plan) will give you a good schedule to work with. It won’t be easy to start and you won’t see results right away, but consistent safe exercise will lead to the weight loss you’ve been looking for to help improve your diabetic health!
Top 3 Diabetic Dieting Tips
Dieting is already a tough road to walk, but being a diabetic can seem like it makes things that much harder. A regular diet is just watching what you eat and making sure you get your exercise, but as a diabetic you need to watch not just your calories, but also have to watch your carbs and manage your blood sugars on top of having to balance your diet which can be a lot to juggle! Whether you’re just starting to decide on a diet plan or are looking for a way to improve one you’re already working on, here’s some easy tips to help you on your way.
1) Don’t just balance one thing.
A dangerous, and surprisingly common, mindset to fall into is to just watch your carbs as a diabetic. Since those have the greatest direct impact on your blood sugar they tend to be what you watch the most carefully, but that can be dangerous. Make sure you’re balancing fats and cholesterol alongside your carb intake to make sure your body is healthy and happy with what you’re putting into it.
2) When you pick carbs, look at the glycemic index.
It’s a fact of life that you have to eat carbs if you want to go about your day. When you’re deciding what kinds of carbs to have in your meal you should check the glycemic index. Try to pick lower impact carb options that fit well with your meals and snacking. Just because you have to eat them doesn’t mean you have to eat the ones that are going to be bad for you.
3) Don’t skip out on food. Ever.
It’s a traditional “weight loss/diet” tip to eat a little less or eat less often to avoid gaining or help lose weight. As a diabetic, that’s simply not an option. If you want to stay healthy as a diabetic, you need to follow your meal schedule to maintain a safe and healthy level of blood sugar. Skipping meals or planned snacks just to dodge a few calories can send your blood sugar in a dangerous direction without much warning, especially if you are already burning a lot of calories and carbs through exercise. They key to diabetic dieting is to find a balance between food and exercise.
Don’t let yourself get overwhelmed by worrying about your diabetic symptoms on top of trying to lose weight. If you’re worried about finding a plan that works for you, try making an appointment with a nutritionist who can help you develop a meal plan that will help with managing your diabetes and still reaching your weight loss goals.
4) Portioning you meals and Why It’s Important.
One of the most important parts of losing weight and maintaining a healthy blood sugar is the proper management of your diet, but just watching what you eat isn’t enough. Making sure that you’re properly portioning your meals and snacks is just as important as what you’re eating for them. You may have spoken to your nutritionist about portioning or read and heard about it in weight loss articles or videos, but what exactly is portioning and how can it help you with your diabetic weight loss?
Well at its base, portioning is just that. It’s taking your whole meals and dividing them up into healthy portions that you can eat so it easily fits into your meal or diet plan. Portioning is an important, some might even say the core part of any weight loss or diet plan because measuring your food intake and balancing that with exercise are the basics of dieting. For diabetics portioning is even more important because they have to balance so many factors in their own health. In addition to the fats and calories you would normally watch out for they also have to measure carbohydrates and sugars in foods while also looking out for their own blood sugar related nutritional needs, which can be tough!
The easiest way to deal with portioning is to simply look at serving sizes for what you’re eating. Anything that comes out of a box or package already comes labelled with its own facts for each serving size portion you consume. Depending on your daily requirements, it can be a simple task of just adding up everything you eat or are planning to eat ahead of time and making sure that all of your numbers line up properly.
Where portioning becomes difficult is when you make meals for yourself from scratch. You can’t just look at a piece of chicken and know the nutritional facts for it. Any time you make something out of base ingredients then you need to keep careful track of what you’re putting into it and do your own research on what that’s bringing to the plate, both literally and figuratively. This is particularly true with things like sauces, breads, and pastas because they can contain a lot more unhealthy carbs and fats than you might realize. When cooking from scratch it may be helpful to use a food scale so you can accurately track what you’re putting into the meal.
On the plus side, however, once you have a good idea (and you can make it even easier by keeping a list or cheat sheet of common food facts in your kitchen!) of your portions and nutritional facts for the things you cook often then portioning becomes a snap! You can cook up a whole pot of soup and put it into portioned freezer containers to eat later for meals. The same goes for whole meals, just break them up into their individual portions during or after they’re cooked and freeze or refrigerate them until you’re ready to eat! Not only is this a great, healthy way to have your meals ready but it can save you a ton of cooking time, too!