This post is intended to help you achieve sustainable lose weight diabetes. It will outline what evidence-based strategies work best for people with diabetes who are trying to lose weight and how you can implement these strategies in your life.
Set realistic goals
The first thing to do is to set realistic goals. Don’t try to lose weight that you are not capable of losing.
- Don’t set goals that are too high: Even if these are realistic, they will be difficult for you to achieve and more likely than not, cause stress and frustration in the process.
- Don’t set goals that are too low: Setting a very low goal can also cause stress and frustration because it makes it seem like there’s no point in trying at all.
- Don’t set unrealistic expectations: If you don’t see yourself achieving something within a certain amount of time (e.g., 3 months), then how can anyone else? This means setting realistic expectations around what can realistically happen over time instead—and working hard toward them!
Eat a balanced diet
The best way to lose weight is to eat a balanced diet that includes fruits, vegetables, whole grains and lean protein. A healthy diet will help you control your blood sugar levels so you can live longer with diabetes.
A good place to start is by eating more fruits and vegetables every day. Choose fruits that are low in sugar (for example blueberries or kiwi) but high in antioxidants like vitamins C or E which may help lower your risk of developing cancer or heart disease later in life. If you’re not sure what kinds of foods are best for you then talk with your doctor!
Whole grains contain all nine essential amino acids which are needed by our bodies for growth – they also provide fibre which helps control appetite while controlling blood sugar levels after meals since it slows down digestion time allowing us longer periods between meals without feeling hungry all day long! Whole grain pasta/breads/cereals etc will give us energy without causing spikes & drops like refined starches do so try replacing some white flour products if possible too (especially cookies).
Monitor carbohydrates
Carbohydrates are the body’s main source of energy and can be found in many different foods. A carbohydrate is not the same as sugar, starch or fat; it’s a complex molecule consisting of several simple sugars joined together by chemical bonds. Carbohydrates are also known as sugars or starches—but don’t let that fool you into thinking they’re all the same!
The majority of carbohydrates consumed by diabetics come from plant sources (such as fruits and vegetables), but animal-based foods such as milk products, meats and fish also contain them.
Focus on portion control
It’s important to remember that portion control is more than just not eating more than your body needs. It’s also about making sure you’re getting all the nutrients and vitamins you need, which can be difficult if you’re trying to lose weight or maintain weight loss.
In fact, some studies have shown that portion-control strategies are better at helping people with diabetes maintain their blood sugar level than diets with calorie restrictions alone—and they provide other health benefits too!
Stay hydrated
Drinking plenty of water is one of the easiest ways to keep your blood sugar under control. As you lose weight, your body loses sodium and fluid, so it’s important to stay hydrated by drinking extra fluids throughout the day. It’s also important for people with diabetes since their kidneys process less sugar in their urine than others; this causes dehydration that can lead to low blood sugar levels (hypoglycemia).
In addition to staying hydrated, drinking enough water helps lower cholesterol levels as well as regulate bowel movements. In addition, it keeps your skin looking younger and improves muscle function by reducing waste products from being excreted into sweat that can cause acne or rashes on our bodies! Try adding a liter per day just like any other habit – if it doesn’t feel natural then don’t force yourself into doing it until you’ve gotten used doing something new over time rather than instantly trying something because someone said they want me do it without knowing how difficult these changes would actually be.”
Exercise regularly
- Choose activities you enjoy: Choosing activities you enjoy can make exercise feel less like a chore and more like a fun activity.
- Start slowly: Starting with low-impact activities like walking or swimming and gradually increasing the intensity and duration can help prevent injury and keep you motivated.
- Aim for at least 150 minutes of moderate-intensity exercise per week: This can include activities like brisk walking, cycling, swimming, or dancing.
- Incorporate strength training: Strength training can help build muscle mass and increase metabolism. Incorporate strength training exercises like weightlifting or bodyweight exercises at least twice a week.
- Make it a habit: Schedule exercise into your daily routine and make it a habit. This can help make it feel like a natural part of your day.
- Be consistent: Consistency is key for sustainable weight loss with exercise. Aim to exercise regularly, even if it’s just for a short amount of time.
- Stay motivated: Staying motivated can be challenging, but setting goals, tracking progress, and rewarding yourself can help keep you on track.
- Seek guidance: Consult with a personal trainer or healthcare professional for guidance in developing an exercise routine that is safe and effective for you, especially if you have medical conditions like diabetes or heart disease.
Manage stress
Stress can be a factor in weight gain, and not just for diabetes patients. In fact, stress has been linked to overeating and poor sleep quality. Stressors such as financial worries or relationship issues may cause you to reach for comfort food when you’re upset.
A lack of sleep is another common way that stress can lead to weight gain or even obesity; it’s also associated with poor nutrition and exercise habits. The good news is that there are ways to manage your stress levels so they don’t have an impact on your health—and these strategies will help keep both your body and mind healthy!
Get enough sleep
- Sleep is an essential part of weight loss and diabetes management.
- Getting enough sleep can help you lose weight and keep it off. For example, studies have shown that people who don’t get enough sleep may be at higher risk for developing insulin resistance or type 2 diabetes than those who do get enough sleep.
- Insufficient sleep can also lead to poor blood sugar control, which makes it harder for your body’s cells to use glucose efficiently (a process called insulin sensitivity). And if you’re not sleeping well due to stress or illness? It could affect your mood as well! That’s why getting eight hours per night helps everyone level out their energy throughout the day — which helps them feel better overall
Monitor blood sugar levels
Monitoring blood sugar levels is critical. Effective diabetes management requires that you monitor your blood sugar levels regularly, especially before meals and after meals.
Monitoring can help you avoid low blood sugar (hypoglycemia), which can be dangerous if it occurs during the day or when driving. If hypoglycemia occurs at night, call 911 for immediate assistance.
Seek support
- Talk to a doctor. Physicians are trained to give you the best advice and will be able to help you make informed decisions about your health.
- Talk to friends and family members. If you’re struggling, ask them for support as well! They may have good ideas or insights into how they’ve dealt with similar problems in the past—and that could prove invaluable when it comes time for treatment plans and strategies designed specifically for diabetes-related weight loss goals.*
If all else fails…you can always turn to those who understand what it’s like on both sides of this equation: coaches, trainers and nutritionists who specialize in helping people achieve their optimal levels of fitness or health (or both).
We hope these strategies will help you to achieve your lose weight diabetes goals, but be honest with yourself about how much hard work is involved. If you’re not sure you can stick with it long enough to see results, consider talking to a professional. They can help you set realistic expectations and make sure that success doesn’t slip through your fingers before they do.