In our society there is a wide spread misbelief that Diabetes is progressive and incurable. Weight loss plays a major role in reversal of diabetes to normal in some cases. Importance of weight loss and tips for weight control in Diabetes re covered.
As per the studies from United States and Europe, obese men had a seven fold higher risk of having Type -2 Diabetes and obese women a 12-fold higher risk, compared with individuals in the healthy weight range. Interestingly type- 1 diabetes patients are known as lean individuals, but if they are obese then they are considered to have “Double Diabetes”, having both types at a time. In pre-diabetes weight loss has been shown to delay the onset or decrease the risk of developing diabetes.
Many people are overweight when they’re first diagnosed with Diabetes. In insulin Resistant phase of Diabetes, it will not allow to take up the glucose. So glucose straight away enters into fat cells and thus glucose gets converted into fat. Here the role of exercises comes into play, because muscles takes up glucose from blood directly for getting energy whether you are insulin resistant or not and making your blood sugars come down.
American Diabetes Association recommends that all patients with impaired glucose tolerance, impaired FPG (fasting plasma glucose), or HbA1c 5.7–6.4% should aim for a weight loss of 7% of body weight and increase physical activity to at least 150 min per week of moderate activity (such as walking) to prevent or delay the onset of T2DM.
Tips to Lose weight:
- Eat fewer calories than previously, but more vegetables and dietary fiber
- Replace saturated with unsaturated fats like olive oil, almonds, fish, walnuts, flax seeds.
- Avoid added sugars and excess alcohol
- Combine aerobic exercise with resistance training for regular physical activity
- Develop a plan with a qualified health professional and form a network to stay motivated.
Make sure that you have checked with your Doctor regarding your heart health before starting physical activity or some diet plans for weight loss. It is particularly important if you already have blocked arteries or high blood pressure. You also need to take into consideration any other diabetes-related complications—retinopathy or neuropathy or any other vascular issues.
Finally, concentrating only on medications will not serve the purpose of managing Diabetes. So energy expenditure in the form of physical activity and following formulated diets from a qualified nutritionist will help to reach the targets easily.