I was taking a gander at what diabetics were searching for the most on Yahoo over the last couple days and stumbled upon “weight loss and diabetes” in the top 10 searches.
What a PERFECT opportunity to kick some good information and motivation to our community of type 2 diabetics who want to lose weight.
Some may be wondering how exercise affects type 2 diabetes. Others probably know how losing weight affects type 2 diabetes but need a little help putting a plan together.
Whichever category you fall under, look no further!
Here’s the lowdown:
- If you’re overweight, reversing your type 2 diabetes and losing weight are inseperable (Yes, it is very possible to reverse type 2 diabetes.)
- If you’re going to exercise & don’t have any medical condition preventing you from pushing yourself to the limit, then you NEED TO push yourself.
(Of course check with your doctor before starting any exercise program to make sure it is safe for you – this is our disclaimer, not an excuse for an otherwise healthy young type 2 diabetic to take a 1 hour stroll around the block at 2mph and call it exercise!)
- Study after study has shown that just 15 minutes of “quick burst” exercise gives you better results than 1 hour low intensity exercise like walking.
- Some people have joint pain or other problems preventing them from safely doing anything but walking – ANY exercise is better than none and can still provide powerful benefits for type 2 diabetics of all ages.
- The foods that you need to eat to lose weight are the SAME foods you need to eat to reverse type 2 diabetes. How do we know this? Almost every doctor that we’ve spoken to or interviewed tell us that losing weight is their first piece of advice for type 2 diabetics.
- Weight loss is almost always the first sign doctors look for in their type 2 diabetics to indicate that proper lifestyle and diet adjustments are being made.
Simply put, if you are an overweight type 2 diabetic then losing some of those extra pounds is one of the easiest ways to immediately start reversing your condition.
Exercise is something you need to include with the right nutrition plan on a regular basis to reap all the benfits of weight loss and make any meaningful progress against type 2 diabetes.
One of the biggest myths is that the food and exercise plan a type 2 diabetic should be following is hard to stick with.
This couldn’t be further from the truth!
Here are some key points to keep in mind when trying to lose weight:
- Don’t weigh yourself all the time – When you start eating right and exercising you will feel and look much healthier. Be rest assured, the weight will come off when your body shifts gears and begins using fat and protein for energy. A good idea is to always have your weight taken using the same scale – this way your numbers are all coming from the same source (i.e. doc’s office)
- Drink plenty of water - Unless you have a medical condition that prevents you from drinking lots of water, then water is a must. 8 cups isn’t going to cut it. When you exercise and eat right your body needs plenty of water to help dispose of waste and stay healthy. One gallon of water every day minimum.
- Get plenty of rest – Without enough sleep on a consistent basis, losing weight in a healthy way is almost impossible. Melatonin is a powerful hormone that is released while we sleep. This hormone helps determine how often we feel hungry, how fast our metabolism is, and if we feel refreshed or worn down.
- Eat at the same time everyday - Very important. You need to be eating every 3-4 hours & at the same time every day. Your body will reward you for getting into a solid eating routine with improved and more stable blood sugars and well as improved regularity & GI health.
- Believe in yourself and don’t ever quit - This is probably the most important thing. If you believe in yourself and refuse to quit then you’ve already won. It’s just a matter of getting the right diet & exercise plan and sticking with it.
Questions? Comment? Any Other Advice?
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