If you have been told you have prediabetes, or you are newly diagnosed with diabetes, by decreasing your weight by about 10%—which is no more than 10-15kg for many people—you may be able to reverse your diabetes.
Mostly people develop diabetes with obesity. By losing weight, people with diabetes can improve glucose tolerance, which is important to be able to use insulin better.
Even more compelling, weight loss will likely protect you from developing common diabetes-related complications like eye diseases (retinopathy), neuropathy (nerve damage especially to your feet, which may lead to amputation), kidney failure, liver damage, high blood pressure, stroke, and heart disease. It is important to understand that being diabetic, it is all the more important to lose weight and road to lose weight is almost the same as any normal person will take. Only thing you have to be careful is of your carbohydrate, fat and sugar intake. The process will take longer for diabetics as compared to normal people but if you make it a lifestyle, it will keep your sugar in control and will reverse the effects of diabetes.
So here are 7 mantras which will help you in losing weight and control your blood sugar levels too at the same time.
1. Stay active and positive
You have to be active. Any kind of exercise you like you can do everyday, at least for half an hour. This will increase your metabolism, which helps to burn calories and you will be able to lose weight. If you are positive, the stress hormone cortisol produce less and you won't gain weight because of that.
2. Eat frequent meals
Eat in every 3 hrs. Have short 5 meals in a day. It will help you in keeping your blood sugar levels normal and losing your weight. It is because when we take frequent meals, we don’t do overeating.
If you start-off your day with breakfast, and then continue eating every 3 to 4 hours, you will provide your body and brain with a steady stream of nutrients so you don’t go overboard at mealtime.
3. Early dinner
Your dinner should be lightest meal and it should be before sunset. By doing your dinner early, you are more likely to consume fewer calories. This happens because you reach the point of satiety earlier, and your body is able to utilize the food more efficiently. When you eat late, the calories you consume are not required by your body for energy therefore they end up getting stored as fat.
4. Keep changing the oil you are using
Change your cooking oil every month - mustard oil, coconut oil, olive oil or peanut oil. These oils have monounsaturated fatty acids, which give you good cholesterol. Refined oil is not recommended.
5. Add seasonal vegetables and fruits
Have at least one serving of seasonal fruits in a day. Don't include very sweet fruits (avoid cheeku, mango, banana, grapes etc.) in your salads. Green vegetables helps to fulfill your appetite and lose weight as well. So include them in one main meal compulsorily.
6. Keep your body hydrated
Water is most important for losing weight. You should have at least 1.5 ltr water per day. Have lemon water before and after having main meals. Don’t drink water just after or with having any meal.
7. Keep Yourself away from Refined and bakery products
Refined flour is not good for you at all so as bakery products. Use wheat flour, raagi flour, Besan, jow, bajra instead of that. These flours will provide you nutrition and help in losing weight.
Refined sugar is very harmful for sugar patients. It will increase the blood sugar levels instantly. Use stevia (a plant-based sugar) or jaggery, dark chocolate in little amounts to satisfy your sugar cravings.
About The Author
Nitu Pal is a nutritionist. She runs her own clinic in Bhopal. She is an expert in kids’ nutrition, cardiac issues pregnancy, diabetes, thyroid, PCOS and liver issues. She..
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