LESS IS BETTER
Extra weight makes diabetes harder to manage. Losing weight will help you care for your diabetes better. Losing even small amounts of weight can lower your blood sugar. The most obvious way to lose weight is to eat less food. You can start by eating less of the same foods you are eating now. Every bit of food you eat, or do not eat, makes a difference. If you cut back a little at every meal, you will lose some weight. Here are some ways to eat less food.
Eat fewer sweets. Sweet foods are usually high in calories. One piece of pie can have as many as 400 calories. If you like sweets, eat smaller portions or try to find substitutes. For example, choose fresh fruit or frozen yogurt instead of pie or frosted cake. Sugar substitutes and diet soft drinks may help. Try using diet jam, jelly, and syrup. You do not have to give up all sweet foods - just cutting down will help.
Eat less fat. Foods that are high in fat are also high in calories. Too much fat will also damage your heart and blood vessels. Some high fat foods are whole milk, butter, some margarines, cheese, ice cream, meat, and many salad dressings. The way you fix food can help too. Many of the things we do to make food taste better add fat. Frying foods, and using salad dressings, butter, gravy and sauces, increase the amount of fat in your diet. Again, you do not have to give up all of these, just make some changes. Bake or broil meats. Use low-fat cheese, salad dressing, and margarine. Eat leaner cuts of meat. Take the skin off the chicken before eating. Use low-fat or skim milk instead of whole milk.
Eat regular meals. Skipping meals may seem like a good way to lose weight - but it's not. When people skip meals, they may feel like they are starving at the next meal and then overeat. It's better to spread your day's food out over the day in three or four smaller meals and snacks, rather than eating one large meal. Try to eat reasonable amounts of food at regular times.
Physical activity is a good way to help lose weight. Walking is one exercise most people can do. If you walk for 30 minutes a day, 5 days a week, you can lose weight. During the winter you can walk in shopping malls, indoor tracks, or school gymnasiums. If the weather is too bad to go out, you can walk in place while watching T.V. in your own home. If you have a favorite program that you watch each day, try walking in place as you watch. You do need to check with your doctor before you begin any exercise program.
If you are overweight, losing weight by improving your food and exercise habits is one of the most helpful things you can do for your diabetes and your health in general. A registered dietitian in your community can help you develop a weight loss plan that is right for you.