How to Help Control Diabetes by Losing Weight

 If you have type 2 diabetes, your goal is to successfully control your blood sugar to help prevent complications and help you live longer. Here's how losing weight can help Control Diabetes by Losing Weight.

Lower blood sugar

  • Medication can lower your blood sugar, and you may need it.
  • But there is more you can do to control your disease, starting with what you eat.
  • There is no point in researching each food before eating, or carrying a notebook to write down everything you put in your mouth. Adopting healthy eating habits is a more sustainable option.

Lose ten percent of your body weight

Now let's talk about how much weight you need to lose in order to significantly lower your blood sugar. Maybe 18 kg (40 pounds)? Maybe more?

The answer is ten percent of what you weigh today. It's less than you thought, right? Ten percent is not much. If you currently weigh 90 kg (200 pounds), all you have to do is lose 9 kg (20 pounds).

The Benefits of 10 Percent Weight Loss

  • With a ten percent weight loss and the corresponding drop in blood sugar, you will almost immediately feel better. For example, you will no longer have the nervous feelings that blood sugar spikes can cause and you will have more energy.
  • In the long term, this will also significantly reduce the risk of health problems related to diabetes, such as poor circulation and kidney damage.
  • Equally important, losing ten percent of your body weight generally lowers cholesterol levels, blood pressure, and more generally, the risk of heart disease.

Live healthily

Why ten percent? First, because it is a relatively easy goal to achieve. Then, because it's a loss that practically guarantees a drop in your blood sugar. We know this because we have seen it work in studies - especially in type 2 diabetics.

A recent study took place at the University of Pittsburgh School of Medicine. The goal of the participants was to achieve and maintain a weight loss of at least seven percent. What made this study different from the others was its approach, especially with regard to food. There was no structured diet. No carbohydrate counting, no food swapping, no specific fat or carbohydrate targets, no banned foods. The idea was to adopt a lifestyle, not to start (and stop) "dieting".

After six months, participants had effectively exceeded their weight loss goal, losing an average of ten percent of their body weight. The drops in blood sugar were even more impressive.

Succeeding in controlling diabetes is not really a complicated task. In fact, to make a big change in your health, you just need to make small changes to your daily habits, like what you eat for dinner or what you do during TV commercials.

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