In truth, losing weight is one of the most important steps to take to begin controlling diabetes. That’s because being overweight or obese can greatly increase the risk of developing numerous complications.
Weight loss can improve blood glucose levels, blood pressure and cholesterol significantly.
Following are five steps to take to start losing weight, despite a diabetic diagnosis.
1. Focus on eating low-glycemic foods.
The first step in the process of losing weight with diabetes is understanding the glycemic index (GI). Following this system can help get blood sugar levels under control and start shedding unwanted pounds.
But just why is this system key to success?
“Certain foods spike blood sugar, and others keep it normalized,” says Kristin Lund, a certified health coach specializing in diabetic nutrition. “Foods that spike blood sugar are considered high glycemic, whereas foods that keep it normalized are considered low glycemic.”
One of the easiest ways to eat low glycemic is to focus on natural foods. This means eliminating processed foods when possible.
“I tell my clients that the closer it is to how God made it and the less man has touched it, the lower it most likely going to be on the glycemic index, “says Lund. “For example, if you decide to have slow-cooked oatmeal, that’s going to be low glycemic because it has lots of fiber in it and fiber lowers the absorption of sugar into the blood. But if you choose sweetened instant oatmeal, the fiber has been removed, and ingredients are added.”
That means making it a habit to follow this system to increase chances of weight-loss success.
“I find that a lot of people come to me with diabetes or prediabetes, and they want to lose weight and are so focused on the weight itself that they’re not focused on the root cause,” Lund says. “The root cause is the glycemic index. It’s all about getting that blood sugar regulated -- which this helps to do.”
2. Try to get your microbiome to work for you -- not against you.
The human microbiome consists of microbes that live in the human body. And they just might play a central role in diabetes management.
Research shows that microbiota are essential to health. In fact, they may play a role in the development of Type 2 diabetes mellitus (T2DM). It is thought that microbiota change during the development of T2DM and its associated conditions.
The human microbiome may contribute to just how fat we become, particularly when it comes to gut bacteria. Research suggests that a lack of gut bacteria balance can cause weight gain in animals.
“There have been studies where researchers have taken the bacteria in thin mice and put it in obese mice and vice versa. The thin mice became fat, and the fat mice became thin,” Lund says. “So we’re now discovering that having the right gut bacteria actually affects your blood sugar levels. You want to have a good microbiome to lower blood sugar levels.”
Decreasing sugar intake may play a role in balancing this delicate see-saw when it comes to weight loss and diabetes management.
“Sugar, high-glycemic food, and processed foods feed bad bacteria,” Lund says. “So you have to eat to balance your gut flora.”
One of the best ways to do this is by consuming yogurt to help in the process.
“The bacteria in yogurt is the kind of bacteria that the thin mice were found to have,” Lund says. “Just make sure not to buy yogurt that is loaded with sugar. I recommend So Delicious yogurt to clients. The coconut flavor is a tasty option that has these cultures.”
Making kefir is another way to balance gut flora. Lund has examples of clients who have started to lose weight upon application of this concept.
“I have one client who couldn’t get his blood sugar down with insulin and medication,” Lund says. “I told him to start eating yogurt in addition to his regular routine. Instead, he started making kefir. Within a week, his fasting blood sugar level had dropped from 110 or 115 down to the 80s. After two weeks, he started losing weight and now continues to keep losing.”
3. Drink a lot of water.
When you have diabetes, it’s essential to “rethink your drink.” This means that sugary liquids need to be replaced with other options, one being good old H20.
In addition, water is needed to help combat dry skin associated with diabetes, and it helps to flush toxins out of the system.
“Ideally, I like for clients to drink half their body weight in ounces of water a day. For example, a 100-pound person would drink 50 ounces per day,” Lund says. “The traditional recommendation is 64 ounces. However, this is typically based on a thinner person. So as you gain more weight, you need more water. Just make sure not to drink so much water that you’re jeopardizing safety.”
And if water seems a little drab to you, consider spicing it up. “Add lemon, lime or ginger to make water tastier,” says Lund. “This makes the change to water easier.”
4. Supplement with high-quality multivitamins.
Part of healthy weight loss is making sure you’re getting the nutrients you need. High-quality multivitamins can help to ensure adequate amounts of these necessary nutrients.
“Cells need nutrients in order to be healthy. And if you have healthy cells, you have a healthy body,” Lund says. “Choose a high-quality multivitamin manufactured according to pharmaceutical-grade standards. And look for a 100 percent potency guarantee on the label.”
Experts say that not all vitamins are created equal. To find the best vitamin for you, consider doing research.
“Search the rank of supplements,” Lund says. “Don’t just go buy the first product you find off the shelf.”
5. Plan your meals.
Meal planning is an essential part of weight loss. This means it's necessary to create a diabetes meal plan full of healthy, balanced options.
A great way to start is with Create Your Plate. This free tool from the American Diabetes Association (ADA) teaches users to plan meals with portions in mind.
6. Know your diabetic superfoods.
Superfoods are all the rage. But did you know that there are diabetic superfoods, too? Not only are these foods low glycemic, but they also provide ample amounts of nutrients.
Some of these options include beans, dark green, leafy vegetables, citrus fruit, sweet potatoes, berries, tomatoes, fish high in omega-3, nuts, and plain yogurt.
7. Get Active
Not only can physical activity assist in diabetes management, but it also helps to speed up weight loss. That’s a win-win.
Experts recommend at least 150 minutes of moderate-to-vigorous aerobic activity per week. Allow no more than two consecutive days to pass between workouts.
Recent research has also stressed the importance of strength training. Those in the fitness industry suggest adding weights to the routine two to three times per week.
By following these guidelines, you should be on your way to dropping those pounds you want to shed. Just remember to consult your doctor before beginning any new routine. Here’s to your weight-loss success!