9 important tips for those trying to lose weight with diabetes (Dieting with Diabetes)

Losing weight can be a challenge when you live with diabetes. But did you know that losing a little weight can help bring your blood sugar levels back to normal? You may be able to reduce your diabetes medication, or even stop taking it altogether over time. But it's not as easy as it sounds, is it? No problem, we'll help you make this journey a success. Here are some important dos and don'ts to follow.

1. Do: Make up your mind first.

Losing weight is like running a marathon. It's not a sprint. You can't just run hard for a while and then stop. If you're not mentally prepared for it, any changes you make won't be sustainable in the long run.

So, one of the best ways to get motivated to continue on this journey is to think about where you will be in 5 years with your current habits, and where you really want to be. Do you want to live with the complications of diabetes? Or do you want to be healthier and happier than you are today? The decisions you make today will determine your future.

2. Don't: Don't make big changes all at once.

If you suddenly decide to make big changes, saying, "I'm going to stop everything tomorrow!", you're less likely to stick with it. So start small.

Imagine that your first step is to add 15 minutes to your daily exercise routine. Or you could stop eating sweets after dinner. Start with just two new things a week, and then add more new things as you get used to them. And before you know it, you'll have made a big difference.

3. Do: Keep a little journal about your food and drink.

Write down everything you eat and drink in a small notebook or on your phone for at least a week. This is the best way to find the wrong areas in your eating pattern.

You may find that you snack more often than you think throughout the day. Or that you often forget to eat breakfast. Once you notice these things, it's much easier to fix them.

4. Don't: Don't skip meals!

The biggest mistake is to think, "I need to lose weight, so it's okay to skip a meal." Skipping meals like that can have the opposite effect. You'll soon feel unbearably hungry, and you'll end up eating more than you normally would at the next meal.

So never skip breakfast. Not eating breakfast is like trying to run a car without any fuel. If you add something high in protein like an egg or Greek yogurt to your breakfast, you can stay hungry until noon.

5. Do: Deal with your emotions

Many of us overeat when we are sad, anxious, or stressed. This is a very dangerous habit. Because stress actually raises your blood sugar levels.

So instead of turning to food for comfort when you're feeling down, it's important to find other ways to deal with your feelings. Talking to a trusted person, reading a book, or listening to music can help. If necessary, you can talk to your doctor about this and seek professional help.

6. Don't: Keep your goal a secret.

It's important to have good support on your journey. So tell your family, friends, and coworkers about your goals. Their encouragement will be a great source of strength.

You can also seek professional help along the way. Talk to your doctor and seek advice from a dietitian. Their guidance will help you get on the right track.

7. Do: Do ​​more than just diet.

Just being mindful of what you eat is a good start, but it's not enough. Exercise is an essential part of this journey. In addition to cardio exercise (walking, running, cycling), strength training is also very important.

Things like lifting weights and exercising with resistance bands can help strengthen your muscles. This can help control a condition called insulin resistance . Simply put, insulin resistance is when your body produces insulin, but your cells can't use it properly. Our muscles are the main place where our body uses and stores sugar. So keeping them strong is very important for controlling blood sugar levels.

Also, stay as active as possible throughout the day. Sitting in one place for long periods of time can lead to many diseases, including diabetes. If possible, get up every hour and fill your water bottle, walk around a bit, and if you need to talk to someone, go up to them and talk instead of sending an email or text.

8. Do: Add carbohydrates to your diet.

Although there is a belief that "diabetes is not good for eating starches," that is wrong. Carbohydrates are essential for our brain function. The most important thing is to control the amount you eat and choose the right type.

Typically, a fist-sized portion of carbohydrates is enough for one meal. Also, choose nutritious, less processed options instead of refined foods like white bread and white rice.

9. Don't: Don't give up everything because of a small mistake.

We all have our moments of failure along the way. Maybe for a day, a week, or a month, you lose control. That's normal.

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