Diabetes is a worldwide disease leading to the death of more than three million people annually without discriminating between men and women. The complications of diabetes have proved to be a heavy burden on patients, families, and health systems. To briefly highlight some of these serious disorders/difficulties: neuropathy, nephropathy, retinopathy, coronary artery disease, myocardial infarction, and stroke.
You can very well control Type 2 Diabetes, a disease associated with lifestyle. From a greater perspective, you can work out ways of reversing this disorder course through healthy eating, physical activities, and weight management.
Behavioral strategies are acclaimed to stick to a healthy consumption regime and a physical activity program or plan. Consequently, by applying these gathered approaches or strategies, is realistic Weight Loss for Diabetic Women as well as either keep under control their diabetic condition or turn the disease back.
Many studies have demonstrated that one important aspect of managing diabetes is through supplying appropriate information to you, the affected people, about what kinds of food you are to eat and avoid. You also have to know how important it is of having available a physical training plan, a periodical weight control, and an assessment of your medical conditions by your physician.
The weight management is fundamental to prevent, and control Type 2 Diabetes and you can achieve this control and prevention in different ways. Your focus should be on aspects related to healthy choices that can increase your life quality. Information is usually addressed to women; however, it is equally applicable to men if not indicated otherwise.
Weight loss is an excellent aid for overweight and obese diabetic women because it diminishes fasting blood glucose concentrations, increases glycemic control and insulin action, and decreases the need for diabetes medications. For these reasons, my objective is to provide you with elements that help you lose weight and at the same time, surmount or overcome Diabetes intricacies or complexities because the healthy eating scheme is applicable for weight loss and Diabetes prevention or control.
How can you be diabetic and lose weight?
There are many strategies to decrease your energy intake as reducing foods high in fat and augmenting the consumption of fruits and vegetables, reducing portion sizes, following meal plans adapted to your needs and preferences, and adhering to your energy-deficit regimes.
Setting a goal of achieving a 500–1,000 kcal/day energy deficit with a food intake pattern consistently enough with the recommendations of your specialist is an effective way of managing your weight loss.
A piece of essential advice or reference suggested or provided by most dietary guidelines for your healthy eating as a diabetic person is to increase your daily ingestion of fruits and vegetables.
Your preferred fruits of low content fructose include melons, berries, papaya, and so on. Among vegetables, special attention can be paid to leafy green vegetables, eggplants, garlic, legumes, peppers, onions, and so forth.
It is highly important you are consuming whole grains, nuts, and dairy products such as yogurt. At your disposal, you hold the possibility of a great variety of food markets for diabetics, but these products are usually expensive and frequently less healthy than common foods.
Nevertheless, you as a diabetic person, have to be very careful or cautious when choosing and implementing your healthy eating. A certain amount of different and contrasting opinions on this health issue has arisen among clinicians and scientists; however, they have reached agreements concerning the Mediterranean diet´s benefits for preventing and managing Type 2 Diabetes. Other experts suggest taking into account your personal preferences and sociocultural factors or heart-healthy diets, to carry out and support your healthy eating patterns.
Certain details to avoid
Your consumption of processed red meats, low-fiber foods, high-fat foods, and refined grains and sugars has to be avoided. Eating carbohydrates of high quality as whole grains and fiber, suggested for all people, is suitable choices for you.
The content of salt in your foods has to be limited to 2,400 mg sodium/day; You can achieve by diminishing the quantity of salt added to the foods and choosing low salt foods.
If you enjoy drinking alcohol, you should limit it to no more than one drink per day and choose drinks that do not have sugar added, and low in calories. The American Diabetes Association recommends your consuming a beer, especially light beer of 12 ounces, a cup of the wine of 5 ounces or 1 ½ ounce of vodka, whiskey, gin, etc. You can have a cocktail, and if necessary, you can mix it with mineral water or diet tonic water. A good selection of cocktail under your diabetes conditions can be a Bloody Mary.
If you are planning to hang out with your friends and have some drinks, do not skip your regular plan of eating and do not drink when you have an empty stomach or low glucose. Take your drink slowly and savor it. Always grasp your drink accompanied with some water to keep you hydrated.
Another interesting eating pattern you can implement is the plant-based diet that persuades you against the consumption of all or almost all animal foods, with restricted or no ingestion of refined foods. It has proved to be effective for preventing Type 2 Diabetes, managing hypertension, hyperlipidemia, obesity, cancer, insulin resistance, and cardiovascular mortality. You can see my post about The Mayo Diet.
This diet highlights your intake of whole grains, fruits, legumes, vegetables, nuts, seeds; this type of diet is high in fiber. Whole grains comprise whole-grain cereals, brown rice, and whole-grain bread. Some fruits and vegetables associated with lower diabetes rates include green leafy vegetables, root vegetables, grapes, apples, and blueberries.
Your physical training
Your physical activity program is an essential piece of weight loss. Through these sets of activities, you will avoid weight regain. Your aerobic fitness and regular exercises improve insulin sensitivity and glycemic control and also diminish mortality in patients with Type 2 Diabetes. Your physician needs to assess your training plan that best suits your physical conditions.
It is suggested that you be involved in moderate-intensity aerobic physical activities lasting about 30-45 minutes. To begin with, you can exercise around 3-5 days/week and then, gradually can be increasing length and frequency.
In case you have been recently or formerly inactive, it is recommended you initiate an exercise-based program of daily short length and low intensity; you can work out for about 10 min/day and progressively augment up to 30 min/day.
To maintain your long-term weight loss, studies have proposed to retain 60-75 min/day of your physical training of moderate intensity like walking or 35 min/day of vigorous activity like jogging. The assessment applied by your physician as well as your personal physical trainer´s advice will provide you with an excellent plan to change your lifestyle.
To remind you
Living your healthy life as a woman under certain medical conditions like diabetes requires weight loss in order to manage your health circumstances. By doing so you will keep an ideal weight within your reach. It is always up to you to put into practice these recommendations. You are the responsible creator of shaping up your worthy and priceless life.
To achieve this goal, it is critical to stick to your healthy eating, your training program, and your permanent search for the most adequate behavioral and medical support.
Always remember that the best plan for weight loss is adapted to your personal needs by professionals with excellent experiences. You are in charge of your own growth, digesting appropriate information that helps you, confidently judge the decisions and choices you have to make responsibly. In other words, you are the decision maker for diligently strengthening your mind, your body and your life.
You will appreciate your comments related to the information I have shared with you.
Journal of the American College of Cardiology. 2013 AHA/ACC/TOS Guideline for the Management of Overweight and Obesity in Adults. 2014. Vol. 63, No. 25. http://dx.doi.org/10.1016/j.jacc.2013.11.004.
Michelle McMacken, and Sapana Shah. A plant-based diet for the prevention and treatment of type 2 diabetes. 2017 Review. Journal of Geriatric Cardiology. 14: 342-354.
Nita G Forouhi, Anoop Misra, Viswanathan Mohan, Roy Taylor, William Yancy. Dietary and nutritional approaches for prevention and management of type 2 diabetes. BMJ 2018; 361 doi: https://doi.org/10.1136/bmj.k2234.
Samuel Klein, Nancy F. Sheard, Xavier Pi-Sunyer, Anne Daly, Judith Wylie-Rosett, Karmeen Kulkarni, and Nathaniel G. Clark. Weight Management Through Lifestyle Modification for the Prevention and Management of Type 2 Diabetes: Rationale and Strategies. A statement of the American Diabetes Association, the North American Association for the Study of Obesity, and the American Society for Clinical Nutrition. 2004. Diabetes Care. 27 (8): 2067-2073.
Waqas Sami, Tahir Ansari, Nadeem Shafique Butt, and Mohd Rashid Ab Hamid. Effect of diet on type 2 diabetes mellitus: A review. 2017. International Journal of Health Sciences. Vol. 11 (2): 65-71.
Weight Loss for Diabetic Women: Do you undertake to fulfill this commitment? Being the case, here your health activities
Weight Loss for Diabetic Women is realistic as well as either keep under control their diabetes condition or turn the disease back
Aura T. Chavez Zobel
Aura T. Chavez Zobel