Losing weight is not an easy task, especially for people who suffer from certain diseases like diabetes. Here are some tips to help diabetics lose those extra pounds!
Diabetes and obesity: what is the relationship?
What is the link between type 2 diabetes and obesity? Few people know, but in reality, 90% of type 2 diabetes is caused by significant weight gain. However, overweight alone can cause this disease; it is also a genetic predisposition.
Before it appears, diabetes develops silently resisting the action of insulin which function is to reduce the sugar levels in the blood. This resistance drives the pancreas to produce more insulin until it runs it out. Thus, the rate of glucose in the blood increases, and diabetes develops.
In addition to poor diet, other factors can cause diabetes such as a sedentary lifestyle, aging or stress. When not well treated, diabetes can lead to other complications such as hypertension, cholesterol, etc.
What is the treatment for type 2 diabetes?
The treatment for type 2 diabetes can lead to a real paradox. In fact, diabetes is treated, but the weight gain process is not slowed down. How to explain this? According to experts, the sugars are not eliminated in the urine and are stored in the body, hence the bulge! This occurs even if patients are opting for a healthy diet and regular physical activity.
In this situation, it is advisable to see your doctor who will prescribe a treatment against diabetes and overweight. However, a healthy diet and regular physical activity are essential for removing excess weight and control the blood sugar.
How to lose weight when suffering from diabetes?
To overcome this problem, it is advisable to adopt a healthy diet and not to deprive of the right foods. However, processed foods and salt are banished from this diet. During the day, it is recommended to drink tea or water (at least 8 cups per day) and also practice daily physical activity. After 6 weeks, the results will be inevitable.
Healthy eating habits are the key to effective and sustainable weight loss. It is not recommended for diabetics to reduce their nutritional intake as this will only worsen the disease. Indeed, some permanently eliminate sugar from their diet but in reality it is not forbidden for diabetics, it is important just how to allocate the required amount throughout the day.
For example, it is recommended moderate consumption of honey, but not to eliminate it completely. Do not overlook the consumption of fruits such as pear, avocado, bananas, etc. In addition, carbohydrates (simple) are not to be avoided because they are essential for the body. You just need to consume a moderate amount spread throughout the whole day (brown rice, wholemeal bread …). However, consumption of processed food is forbidden.
Moreover, the good fats – like those found in salmon rich in omega-3 fatty acids – must not be neglected because they help reduce the risk of cardiovascular disease and prevent blood clots. However, it is advisable to moderate the consumption of salt because it promotes water retention.
Therefore, vary your food sources while ensuring that they are well distributed throughout the day. Here are some tips to follow:
- Balance the daily meals
- Do not skip meals
- Eat at regular times
- Vary your diet (fruits and vegetables)
Finally, be sure to practice regular physical activity, without too much effort. Indeed, the high intensity exercises should be avoided because they lead to inflammation and even heart attacks. You can do some simple exercises like walking 30 minutes a day. The sport has many benefits for the body (especially for diabetics), including:
- Improves insulin sensitivity
- Lowers blood pressure
- Reduces stress and symptoms associated with diabetes
- Strengthens the heart and improves cardiovascular capacity
- Promotes sleep and gives more energy
References: diabetesselfmanagement.com, everydayhealth.com, endocrineweb.com