Do you have diabetes? Let's learn about the amazing benefits of losing weight!

Has your doctor told you that you are overweight and have Type 2 Diabetes? Then this article is very important for you. You may be thinking, "Oh my, will losing this much weight really help with diabetes?" Don't be in any doubt, the answer is "Yes, definitely!". By losing a few extra pounds, you can control your blood sugar levels, improve your overall health, and stay energized throughout the day.

But this journey is not a good one to go on alone. It is safest to do these things in close contact with your doctor or the health official who advises you about diabetes. Because as you lose weight, your blood sugar levels, the medications you take, and possibly the doses of insulin you use may need to be changed. Therefore, special attention should be paid to that.

Even losing a little weight has many benefits!

Do you think you need to lose a lot of weight? No, not at all. Even small changes can have a big impact on your health. One study found that even if a person with diabetes lost as little as 2% of their total body weight , their blood sugar control improved significantly.

Imagine you weigh 80 kilos. 5% of that is only 4 kilos. That's about the weight of a rice plant. Even if you lose that small amount, your blood pressure, blood sugar, and good cholesterol (HDL Cholesterol) levels will improve, reducing your risk of heart disease.

So, as a first goal, try to lose 5% of your weight and keep it off. With that success, you will have a lot of strength to go further. One thing that has been proven by many studies is that lifestyle changes, namely a proper diet and exercise , are the most effective and safest way to manage type 2 diabetes.

Once you hit your first 5% goal, don't stop there. Keep going. If you aim to lose 10% to 15% of your total body weight, you can reduce your risk of heart disease and control your blood sugar levels in the long run. You'll feel great about yourself when you lose this much weight. You'll lose a few inches around your waist, you'll go down a pant size, and you'll feel a lot lighter. These changes will give you a lot of motivation to lose more weight.

How to create a diet that is suitable for diabetes?

While trying to lose weight, it's important to keep your blood sugar levels under control. It's best not to let your blood sugar levels spike or drop too much when you change your diet.

In general, it is safe for someone with diabetes to cut back on about 500 calories per day. This calorie reduction should come from protein, carbohydrates, and fat. According to the United States Department of Agriculture (USDA), an adult's daily calorie needs should be broken down as follows:

• From carbohydrates: 45% - 55%
• From fats: 25% - 35%
• From protein: 10% - 35%

Of these, carbohydrates have the greatest impact on blood sugar levels. But not all carbohydrates are the same. Fiber-rich carbohydrates (for example, whole grains, oats, vegetables, fruits) are much better than sugary or starchy foods (bread, cakes, biscuits, sweet drinks). Because they don't cause blood sugar to spike suddenly and then crash again.

Set SMART goals!

When you're trying to achieve big goals like losing weight or controlling your blood sugar, you can get discouraged. The best solution is to set SMART goals. SMART stands for:

• S - Specific
• M - Measurable
• A - Attainable
• R - Relevant
• T - Time-bound (has a time frame)

When you set goals this way, your path becomes clear and you don't get lost.

For example, to manage diabetes, you need to divide your daily carbohydrate intake into several equal meals. So you could set a SMART goal like this: "For the next two weeks, I will eat a meal containing 45 grams of carbohydrates for breakfast every day."

Now see how SMART this is:

• Specific: The goal is exactly about breakfast.
• Measurable: 45 grams of carbohydrates, every day.
• Attainable: It's not difficult to make a breakfast with 45 grams of carbs. Example: 1 cup of cooked oats (32 grams of carbs) + 1/2 small banana (13 grams of carbs), 1 boiled egg.
• Relevant: Cutting out carbohydrates helps control hunger, which can help you avoid overeating. To get 45 grams, you need to eat protein and fat along with your carbs. For example, eating one slice of bread with an egg will make you feel less hungry than eating two slices of bread with jam. This will also help you eat less throughout the day.
• Time-bound: This goal is only for two weeks. After two weeks, you can continue doing this or set a new goal.

The help of exercise

One of the benefits of exercise is that it helps keep your blood sugar levels in check. Also, if you are active, you are more likely to keep the weight off.

If you are not currently exercising, first consult your doctor . He or she will tell you what you can and cannot do.

Aim to do at least 2 1/2 hours of moderate aerobic exercise, such as brisk walking, per week. You can divide this time into 30-minute sessions, 5 days a week, as you like.

To further your weight loss goals, you need to get more physical activity. You should also do strength training at least two days a week. You can do this using weight machines at the gym, dumbbells at home, or your own body weight (e.g., push-ups, lunges, squats).

Physical activity burns sugar in the blood as well as stored sugar in the muscles and liver. If you take insulin or other diabetes medications, you should be very careful about your blood sugar levels when you start exercising. Over time, as you exercise regularly, you may be able to reduce your medication and insulin dosage, in consultation with your doctor.

Diabetes, Weight Loss, Type 2 Diabetes, Blood Sugar, Diet, Exercise, Healthy Living