Weight Loss Recommendations

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Quick Tips To Lose Weight

Quick Tips To Lose Weight

Managing Diabetes
Quick Tips To Lose Weight

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Diabetes

Quick Tips To Lose Weight

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Slimming down is one of the best ways to manage diabetes; it will help you get your blood sugar levels back into the normal range and make you feel better overall. Always remember that weight loss does not need to dramatic to make a change. The right balance of exercise, picking right foods and cutting down on portion size can help you lose those extra kilos.1,2  

 

Do's

  • Make activity a part of your daily life by getting off the bus one stop earlier, doing housework or by taking the stairs3  
  • Drink sugar-free fluids when you feel hungry as a lot people often do not keep themselves properly hydrated causing a sense a hunger3
  • Try making your own treat at home, and reduce or eliminate the sugar by using a low calorie sugar substitute
  • Eat at regular times during the day since it helps burn calories faster and reduces the temptation to snack on unhealthy foods5
  • Eat fibre-rich foods such as fruits, vegetables, whole grains, oats, brown rice, peas, beans and lentils that keep you feel full

 

Dont's

  • While exercising, do not bounce as you stretch, focus on tension-creating thoughts, hold your breath or push to the point of pain
  • Avoid going grocery shopping when you are hungry or tired, and do not put sweet or tempting foods in your cupboard3
  • Do not eat in a hurry and remember to enjoy your food with each bite when you eat a treat
  • Do not skip your breakfast, lunch and dinner with limited healthy snacks in between as it is the best way to manage your blood sugar levels
      
  • Do not ban any food from your weight loss plan since it will only make you crave them, and you can always enjoy it occasionally5

 

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Our Content Partner - Diabetes India

*This is for patient education purposes only. Please consult your doctor/healthcare practitioner before starting any diet, medication or exercise.

References

  1. WebMD. The Right Way to Lose Weight. Available from: https://www.webmd.com/diabetes/features/diabetes-weight-loss-diet-plan#1. As accessed on: 30/4/2018.
  2. American Diabetes Association. Setting Realistic Goals. Available from: http://www.diabetes.org/food-and-fitness/weight-loss/getting-started/setting-realistic-goals.html. Last updated: 19/11/2014. As accessed on: 30/4/2018.
  3. Diabetes Ireland. Weight loss. Available from: https://www.diabetes.ie/living-with-diabetes/living-with-type-2/food-diabetes/weight-loss/. As accessed on: 30/4/2018.
  4. American Diabetes Association. Stretching and Balance Exercises. Available from: http://www.diabetes.org/food-and-fitness/fitness/types-of-activity/stretching-and-balance-exercises.html. Last updated: 18/3/2014. As accessed on: 30/4/2018.
  5. National Health Service. 12 tips to help you lose weight on the 12-week plan. Available from: https://www.nhs.uk/Livewell/weight-loss-guide/Pages/successful-diet-tips.aspx. Last updated: 5/12/2016. As accessed on: 30/4/2018.
  6. Weight-Loss Tips from People with Diabetes. Available from: http://www.diabetesforecast.org/2017/jul-aug/weight-loss-tips-from-people.html. As accessed on: 30/4/2018.