Eating well and exercising regularly are the keys to weight loss when you’re living with type 2 diabetes, but building these habits can be challenging. Use these strategies to jump-start your journey to a healthy weight.
Excess weight isn’t just a major risk factor for type 2 diabetes — extra pounds can also make life more difficult when the health condition develops. “Weight management affects diabetes management in many ways,” says Vandana Sheth, RDN, CDCES, a spokesperson for the Academy of Nutrition and Dietetics who is based in Rancho Palos Verdes, California. “The additional weight adds to the insulin resistance, making it hard for your body’s natural insulin to do its job.”
Even simple changes in the way you eat can make a big difference when it comes to shedding pounds. Packing healthy snacks that you can easily grab during the day can help steer you away from the vending machine or the cookie plate that always seems to be available at work.
Meal planning is important for weight control, and following a smart pattern of eating can set you up for success.
One such plan, the Mediterranean diet, adheres to mostly plant-based foods such as vegetables, fruit, whole grains, nuts, beans, and legumes. Some dairy is included, like cheese and yogurt, while red meat is allowed in moderation. Instead, protein in the Mediterranean diet often comes from fish and poultry, and olive oil is usually the main source of fat.
This diet may also help prevent and manage type 2 diabetes, according to a review published in April 2014 in Nutrients. The authors cite research that links a Mediterranean diet to improved blood sugar levels, lower heart risks, better liver function, and other benefits.
Also, don’t discount the importance of regular exercise. For people with type 2 diabetes, physical activity can reduce blood pressure, improve heart health, stabilize blood sugar, and boost overall quality of life, according to past research. Prioritizing fitness can also help prevent or delay the disease, the authors write.If you’re new to exercise, don’t go signing up for a 5K just yet. Instead, start small. Pushing a lawn mower, riding your bike, or walking briskly all count as moderate-intensity physical activity, notes the Centers for Disease Control and Prevention (CDC).
For more little ways to jump-start your weight loss journey, try employing the following strategies.
Try to Downsize Your Dinnerware at Every Meal
According to past research, study participants who ate from larger plates often perceived portion sizes as being smaller than they really were, while a smaller plate that was filled up could make people think they were actually eating more than they were. For diabetes weight loss, opt for smaller plates (such as salad plates) and bowls to help you eat less and feel more satisfied, Sheth says. To take the guesswork out of portion sizing, try using hand-painted plates, like those from the company Livliga. Their dinnerware ($179.99, LivligaHome.com) can help you properly size portions for any type of meal.
Drink a Big Glass of Water Before You Eat
Before you pick up your fork, take a few large gulps from your water glass. Drinking water before a meal can help with diabetes weight loss by keeping you from overeating. The water will help you feel full more quickly. Plus, you’re hydrating. “This is an easy strategy,” Sheth says, “and it also makes you more mindful.” Want to feel even more satiated on only a few calories? Start lunch or dinner with a nutritious salad or a bowl of low-sodium, lowfat soup.
Keep a Food Journal to Track Meals and Snacks
Writing down what you eat can make it easier to track and control what you’re putting into your body. In fact, a yearlong study published in August 2017 in the Journal of Diabetes Research found that people with type 2 diabetes who consistently wrote down what they ate (about 66 percent or more of the time) lost an average of about 10 pounds (lbs) over the study period compared with the control group, which did not experience significant weight loss.
Keeping a food log is especially good for assessing the amount of carbohydrates you’re eating, says Jessica Crandall Snyder, RDN, CDCES, the CEO of VitalRD and a spokesperson for the Academy of Nutrition and Dietetics in Centennial, Colorado.
A single serving of carbs is 15 g, according to the CDC. The agency recommends that most women with diabetes get 3 to 4 carb servings, equaling 45 to 60 g, per meal. Meanwhile, the CDC recommends most men with the disease aim for 4 to 5 carb servings, or 60 to 75 g.
Nonetheless, there’s no one-size-fits-all carb recommendation. An RDN or CDCES can help you understand the number of carbs in different types of food you eat, and the best carbohydrate goals to meet your personal needs.
Stand Up — and Move Around — for Your Health
You know you need to exercise to lose weight, but keep in mind that finding small ways to be active throughout the day helps burn calories, too. Start by simply standing up. In one hour, a 170-lb person burns an estimated 186 calories while standing versus 139 calories while sitting, according to Medline Plus.
“Having a timer set to go off every 30 minutes provides a simple reminder to get up and move,” Sheth says. Walk around, do some stretches or crunches, or lift some free weights — every 30 minutes, give your body an activity break.
Resist the Temptation to Binge Watch TV and Eating
Grabbing a bite in front of the TV or at your computer may be thwarting your diabetes weight loss efforts.
Eating in front of a screen with other distractions makes people eat more, while those who eat without distractions eat less later in the day, according to a past study. The study also found that attentive eating may be a good way to attain a healthy weight without the need for strict calorie counting. Eat every me
Get in the Habit of Walking After Every Meals
It’s all too easy to let the day get away from you without finding time to exercise, so try tacking a little activity onto the end of each meal. “Add a 10-minute walk after a meal — or all meals — to help incorporate exercise, which is very important for blood sugar control as well as weight loss,” Snyder says. A past study found that people at risk for high blood sugar who walked for 15 minutes after each meal saw greater blood sugar control — more than those who took one 45-minute morning or afternoon stroll.
beautiful woman sitting at table eating healthy meal, wearing orange feather earrings and purple lipstick
When you sit down to eat, focus on your food alone. Noshing mindfully may aid weight loss, research shows.
Excess weight isn’t just a major risk factor for type 2 diabetes — extra pounds can also make life more difficult when the health condition develops. “Weight management affects diabetes management in many ways,” says Vandana Sheth, RDN, CDCES, a spokesperson for the Academy of Nutrition and Dietetics who is based in Rancho Palos Verdes, California. “The additional weight adds to the insulin resistance, making it hard for your body’s natural insulin to do its job.”
On the other hand, losing even a few pounds offers big benefits. For instance, A1C is an important indicator of long-term blood sugar control, and weight loss can help keep A1C levels below 7 — a common target number, according to a study published in the July 2014 issue of the Journal of Managed Care & Specialty Pharmacy. A1C is a two- to three-month average of blood sugar levels, according to the American Diabetes Association.
Even simple changes in the way you eat can make a big difference when it comes to shedding pounds. Packing healthy snacks that you can easily grab during the day can help steer you away from the vending machine or the cookie plate that always seems to be available at work.
When it comes to diabetes-friendly snacks, nuts are some of the best choices, both nutritionally and because they’re super portable. A ¼-cup serving of walnuts, for example, contains about 2 grams (g) of fiber, or 8 percent of the daily value (DV); 5 g of protein; and 0.72 milligrams of iron, or 4 percent of the DV, according to the U.S. Department of Agriculture. Plus, data from a 30-year study published in November 2013 in The New England Journal of Medicine found that people who ate nuts every day lived longer and led healthier lives, with lower blood pressure and “bad” LDL cholesterol.
Meal planning is important for weight control, and following a smart pattern of eating can set you up for success.
One such plan, the Mediterranean diet, adheres to mostly plant-based foods such as vegetables, fruit, whole grains, nuts, beans, and legumes. Some dairy is included, like cheese and yogurt, while red meat is allowed in moderation. Instead, protein in the Mediterranean diet often comes from fish and poultry, and olive oil is usually the main source of fat.
This diet may also help prevent and manage type 2 diabetes, according to a review published in April 2014 in Nutrients. The authors cite research that links a Mediterranean diet to improved blood sugar levels, lower heart risks, better liver function, and other benefits.
Also, don’t discount the importance of regular exercise. For people with type 2 diabetes, physical activity can reduce blood pressure, improve heart health, stabilize blood sugar, and boost overall quality of life, according to past research. Prioritizing fitness can also help prevent or delay the disease, the authors write.
If you’re new to exercise, don’t go signing up for a 5K just yet. Instead, start small. Pushing a lawn mower, riding your bike, or walking briskly all count as moderate-intensity physical activity, notes the Centers for Disease Control and Prevention (CDC).
For more little ways to jump-start your weight loss journey, try employing the following strategies.
Try to Downsize Your Dinnerware at Every Meal
hands of woman getting small white plates off shelf from white cabinet
iStock
According to past research, study participants who ate from larger plates often perceived portion sizes as being smaller than they really were, while a smaller plate that was filled up could make people think they were actually eating more than they were. For diabetes weight loss, opt for smaller plates (such as salad plates) and bowls to help you eat less and feel more satisfied, Sheth says. To take the guesswork out of portion sizing, try using hand-painted plates, like those from the company Livliga. Their dinnerware ($179.99, LivligaHome.com) can help you properly size portions for any type of meal.
And if you haven’t already, it’s also good to speak with a certified diabetes care and education specialist (CDCES) or a registered dietitian-nutritionist (RDN), to learn about proper portion sizes.
Drink a Big Glass of Water Before You Eat
glass of cold water sitting on table outside
Thinkstock
Before you pick up your fork, take a few large gulps from your water glass. Drinking water before a meal can help with diabetes weight loss by keeping you from overeating. The water will help you feel full more quickly. Plus, you’re hydrating. “This is an easy strategy,” Sheth says, “and it also makes you more mindful.” Want to feel even more satiated on only a few calories? Start lunch or dinner with a nutritious salad or a bowl of low-sodium, lowfat soup.
Keep a Food Journal to Track Meals and Snacks
food journal and produce
Keeping a food log is especially good for assessing the amount of carbohydrates you’re eating, says Jessica Crandall Snyder, RDN, CDCES, the CEO of VitalRD and a spokesperson for the Academy of Nutrition and Dietetics in Centennial, Colorado.
A single serving of carbs is 15 g, according to the CDC. The agency recommends that most women with diabetes get 3 to 4 carb servings, equaling 45 to 60 g, per meal. Meanwhile, the CDC recommends most men with the disease aim for 4 to 5 carb servings, or 60 to 75 g.
Nonetheless, there’s no one-size-fits-all carb recommendation. An RDN or CDCES can help you understand the number of carbs in different types of food you eat, and the best carbohydrate goals to meet your personal needs.
Stand Up — and Move Around — for Your Health
man standing up at desk
Thinkstock
You know you need to exercise to lose weight, but keep in mind that finding small ways to be active throughout the day helps burn calories, too. Start by simply standing up. In one hour, a 170-lb person burns an estimated 186 calories while standing versus 139 calories while sitting, according to Medline Plus.
“Having a timer set to go off every 30 minutes provides a simple reminder to get up and move,” Sheth says. Walk around, do some stretches or crunches, or lift some free weights — every 30 minutes, give your body an activity break.
Resist the Temptation to Binge Watch TV and Eat
woman on bed watching tv eating popcorn
Chelsea Victoria/Stocksy
Grabbing a bite in front of the TV or at your computer may be thwarting your diabetes weight loss efforts.
Eating in front of a screen with other distractions makes people eat more, while those who eat without distractions eat less later in the day, according to a past study. The study also found that attentive eating may be a good way to attain a healthy weight without the need for strict calorie counting. Eat every meal at a table, and focus on eating. “This allows you to savor the food in front of you,” Sheth says.
Get in the Habit of Walking After Every Meal
woman outdoors tying orange sneakers wearing blue shirt
Thinkstock
It’s all too easy to let the day get away from you without finding time to exercise, so try tacking a little activity onto the end of each meal. “Add a 10-minute walk after a meal — or all meals — to help incorporate exercise, which is very important for blood sugar control as well as weight loss,” Snyder says. A past study found that people at risk for high blood sugar who walked for 15 minutes after each meal saw greater blood sugar control — more than those who took one 45-minute morning or afternoon stroll.
Don’t Deprive Yourself by Eating Too Little
The road to diabetes weight loss is not paved with starvation. Sure, you need to watch your calories, but you shouldn’t deprive or starve yourself, or eliminate whole food groups — that will only make you overeat later on, Snyder says. Strive to eat regular, balanced meals and snacks.
Sheth also emphasizes the importance of balance. “It is important to have carbs, protein, and fats in your diet,” Sheth says. “Avoiding a complete food group can cause an imbalance and be counterproductive.” Eating too few calories is also problematic and may be a sign of an eating disorder. Again, a healthcare professional can help you understand what a good balance of fats, carbs, and proteins in your diet looks like.
