Diabetes is a
disease characterized
by elevated plasma levels of a simple sugar called glucose, a major source of
cellular energy. In Type 1 diabetes, the pancreas is unable to generate
adequate amounts of insulin--the hormone responsible for regulating glucose
metabolism. In Type 2 diabetes, the body either does not produce enough insulin
or cells "ignore" the insulin the body does produce. Although it is a
serious disease, diabetes is manageable with treatment and lifestyle
adjustments.
It is a common notion
that diabetics are advised to lose weight. Most weight watchers and health
conscious diabetics are in the search of the best way to lose weight.
For diabetics the bestway to lose weight and stay away from the signs of diabetes is to stay away
from the sugar loaded snacks. Most diabetics already know that they should stay
away from deserts as sugar is a straight "NO" to them. However the
truth here is that a little amount of sugar is allowed to diabetics.
Experts in the field
of weight loss industry and diabetes are of the view that diabetics can eat a
few sugary things as long as they maintain a healthy lifestyle.
The fact here is that
sugar is not the real culprit; rather it is the starches. Sugar itself does not
cause the blood sugar level to shoot up in a manner as starches does. Sugar is
simply one class of carbohydrates.
It is not advisable
for the diabetics to load sweets in their diabetic diet plan if their goal is
to lose weight. Further this does not help them to maintain ideal levels of
blood sugar.
Read the Labels Of Food
If you are diabetic and in search of the best way tolose weight then practice reading the information given on the package of the
label. Read the nutritional information printed on the package in detail. In this
way you will be in a better position to determine the quantity of sugar or the
carbohydrate in your meal.
Practice Substitution Of Foods
It is critical to practice substitution of healthy
foods for unhealthy foods
Example: Just consider that today you ate cookies that
you bought last week for your kid. Now you have to cut down something from your
diet plan. The cookies will automatically substitute for the food you will cut
in. If your diet plan says that you have to eat a chicken breast with baked potatoes
then the better idea is to give up potato and go for the grilled chicken
breast.
Benefits
Losing even a small amount of weight can have a considerable impact on
blood glucose levels, blood pressure and cholesterol. Losing weight can also
improve your overall quality of life. For instance, dropping 10 pounds will
relieve pressure on the joints, increase your energy level and make it easier
to breathe.
Goals
If you are overweight or obese, weight loss
can be a daunting prospect. Begin by setting small goals. For instance, instead
of resolving to lose 50 pounds this year, make it your goal to lose 1 to 2 lbs.
this week and 8 lbs. within the month. Then set other small goals to help you
lose the weight. If you are in the habit of drinking diet sodas, replace them
with water for the week. Or increase your vegetable intake from one serving a
day to three. Perfection is impossible, but setting and reaching small goals
will give you a sense of accomplishment and help you shed and keep off weight
in the future.
Exercise
Successful weight loss is not achieved by
dieting, but by changing your lifestyle. Think of exercise as something just as
routine as brushing your teeth or combing your hair. Begin by setting aside 10
minutes a day for walking. If necessary, schedule your exercise time on your
calendar and don't miss your "appointment." Gradually increase your
exercise time in 10-minute
intervals. If you cannot set aside 30 minutes to walk, then make time for three
10-minute walks throughout the day.
Rewards
Diet and
fitness goals will be easier to accomplish if you reward yourself for the
effort. Choose small, nonfood rewards for each accomplishment. For instance, if
your goal was to exercise for 20 minutes each day for a week, reward yourself
by taking the time for a relaxing bubble bath over the weekend. Get in the
habit of writing down your goals and rewards. Keeping a record of your hard
work will allow you to look back in a few months and see how far you've come.
Seek Help
Though dietfads and infomercials would have you believe otherwise, weight loss is hard
work and takes time. Ask your physician to help you develop a long-term diet
and exercise plan that is compatible with diabetes treatment. Then involve your
friends and family in your efforts. Ask your spouse to join you on your daily
walks or get your kids involved in the kitchen. Find a close friend to whom you
can be accountable.
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by jamal samaa
