Most people in our society today believe that you should have a firm, lean, and slim body in order to be considered beautiful. This is the main reason why lots of people especially women are into dieting and other weight loss programs to improve their appearance. But you have to remember that there are different kinds of diet and you have to find one that is suitable for your specific needs and health condition.
People with diabetes should maintain the ideal body weight by counting food calories. The recommended diet for people with diabetes should consist of 1500-2300 calories per day. The amount of calories needed varies from one person to another. The person’s age, gender, body weight, and activity level are considered to determine the right diet and calorie needs.
Dropping some calories will certainly promote weight loss. Most people with diabetes are overweight so dieting is really important for them to achieve the ideal body weight. Foods rich in carbohydrates should be no less than 40% of the diet to avoid consuming foods rich in fat that can cause even more health problems. It should be no more than 60% because carbohydrates can turn into sugar and can cause glucose level to rise.
Check food labels to know how many grams of carbohydrates are in them. Be sure to know your recommended calorie intake for a day. There are 4 calories in a gram of carbohydrates so make sure you will not exceed the recommended amount of calories by counting carefully. It is advisable for diabetics to eat small servings frequently in a day than a huge serving in one sitting. Stay away from sugary foods and drinks.
Resist the urge to munch on fries, chips, or burgers while watching TV because you cannot pay enough attention to counting and end up eating more than you should. Don’t use stress, tension, or pressure as an excuse to eat anything you want and as much as you want. Prepare your own healthy meal so you won’t have to go to the nearby fast food or diner.
Aside from dieting, exercising and increasing activity level can help you lose weight quickly because these will speed up your metabolism. This will also reduce the blood sugar level by burning calories.
It is recommended for people with diabetes to have at least 30 minutes physical activity or exercise everyday. But before you start doing an activity, consult your doctor first to know the kinds of exercises and activities are right for your health condition. These exercises can be simple daily activities like gardening, yard work, and cleaning the house. Simple exercises like walking, swimming, jogging, biking, and light weightlifting can promote sweating and increase metabolic rate.
Always follow safety measures like wearing shoes and socks to protect the feet, wearing protective gears for biking or swimming, and checking your blood sugar level before and after each activity or exercise.
Exercising can give lots of benefits like reduced blood glucose that means reduced need for insulin intake, reduced blood pressure, lower health problems risk, healthy heart, improved sleeping habits, more energy, stress relief, stronger bones and muscles, easy movements, and weight loss.
Once your ideal weight is achieved, it is your duty to maintain it in a healthy way. Make sure that your diet includes all the essential vitamins and minerals your body needs to stay healthy. Stick to your diet plan and exercise habits to stay fit longer. Losing weight and being able to manage diabetes is possible. All it takes is self-discipline, control, awareness, effort, hard work, and a lot of perseverance.