Set reasonable weight loss goals. The American Diabetes Association suggests that the goal of overweight patients with type 2 diabetes is to lose at least about 7% of their weight-for example, your current weight is 150kg, and if it is reduced to 140kg, it will reach the standard. Losing weight can improve insulin sensitivity. Insulin's job is to bring sugar in blood to cells and break it down to produce energy. When a person is overweight, fat can become an obstacle, preventing insulin from getting the job done and keeping sugar in the blood.
Slow and steady weight loss and rapid weight loss seem to be feasible methods, but the effect of rapid weight loss will not last long, which will easily lead to blood sugar collapse. The American Nutrition Society recommends losing 1 to 2 pounds (0.9- 1.8 kg) every week. To do this, you need to consume 500 to 1000 calories every day. You can achieve this goal by combining diet with exercise.
A registered dietitian or clinical dietitian can make a personalized meal plan for you according to your medical history, lifestyle and preferences. Ideally, diabetics should follow a low to moderate carbohydrate diet rich in fiber, lean protein and healthy fat. New research shows that fat is more important than total fat intake.
Here are some quick tips:
1. Reduce saturated fat intake: avoid or restrict bacon, sausages, full-fat dairy products, butter and cream condiments. Use vegetable oil, nuts, salmon, tuna and other high-fat fish and low-fat dairy products instead.
2. Avoid sugary drinks and added sugar: People with type 2 diabetes or at risk should avoid using all sugary drinks and limit the addition of sugar (even natural sugar), including sucrose, fructose, honey, various syrups and Pogostemon. By reducing the intake of sugary drinks and snacks, we can not only improve blood sugar, but also lose weight.
3. Control your carbohydrates: Carbohydrates are the main energy source of the body, but when eaten in excess, the body cannot burn them effectively and store them as fat. When choosing carbohydrates, it is best to choose carbohydrates with low sugar, low fat, extremely low processing degree and high fiber, such as fruits, low-fat dairy products, beans and starchy vegetables (sweet potatoes, pumpkins, peas, etc. ) and whole grains (oats, whole wheat bread, brown rice, etc. ).
4. Keep a food diary: A food diary helps you to be responsible for the food in your mouth. This may be difficult at first, because most people are lazy, but once it is established, it will have a profound impact on your life. You can use the smartphone app to record food or manually. Recording food can help you find out which foods have the greatest influence on your blood sugar and which type of food combination is most suitable for your body. If you are an emotional person, this is a good tool-about the persistence of lifestyle changes.
5. Get moving: Exercise can improve blood sugar, sleep patterns, weight, mood and cholesterol levels. You can choose 2-3 kinds of sports activities that you feel happy and easy to achieve, and take turns, so it won't be so monotonous. You can start from 10 minutes per day and then gradually increase to 30 minutes per day (or 150 minutes per week). Remember, please consult your doctor before starting any exercise program to ensure safety (avoid hypoglycemia, foot injury, etc. ).