One of the most important aspects of diabetes management is to maintain a healthy body weight. Being overweight not only increases your risk of heart diseases and stroke, it also makes your diabetes harder to manage. If you are overweight, losing weight is one of the most important things that you can do to help manage your diabetes. It is very important to work towards a weight loss goal that is realistic and achievable, so that you can lose the weight and keep it off. Small gradual changes to your regular food intake can be very beneficial to help you lose weight. Being physically active is also important to help with weight loss. Given below are few tips you can follow for maintaining your weight:-
- Watch your portion size – Make small changes in your diet such as reducing your portion sizes and swapping to low fat dairy products. Add more green vegetables in your diet.
- Slow down your eating – When you eat slowly and mindfully, digestion works better and avoid eating while doing other things such as watching television or reading.
- Do not skip meals – A skipped meal alters the balance between food intake and insulin production, and can cause your blood sugar levels to eventually drop. It can also lead to overeating later in the day.
- Target for waistline – Women should aim for a waist circumference less than 80 cm whereas men should aim for less than 94 cm.
- 30 minutes of exercise – As you begin to exercise, start slowly so that your body can get used to it. Start with a five to ten minute walk outdoors then gradually add a few more minutes of walking each week. Try to move more in your day to day life – limit the amount of time that you spend sitting still. Consult your doctor before starting any other exercise.