Losing weight can be particularly challenging for those with diabetes, but here are some helpful tips based on the knowledge base:
- Diet
- Aim for five servings of fruits and vegetables a day, ideally one or two fruits and three or four veggies.
- Include whole grains in your diet as they are a good source of fiber. Show Full Answer
Losing weight can be particularly challenging for those with diabetes, but here are some helpful tips based on the knowledge base:
- Diet:
- Aim for five servings of fruits and vegetables a day, ideally one or two fruits and three or four veggies.
- Include whole grains in your diet as they are a good source of fiber.
- High-fiber foods can lower your blood sugar, help you lose weight, and decrease the amount of medication you need. Aim for 25 to 30 grams of fiber a day, with at least 10 grams coming from fruits and vegetables.
- Drink enough water to stay full and help flush your kidneys.
- Physical Activity:
- Get at least 150 minutes a week (about 22 minutes a day) of physical activity. Aim for 300 minutes a week (about 43 minutes a day) if possible.
- Incorporate activities you enjoy, such as dancing, walking the dog, or going for a stroll after dinner.
- Work activity into your daily routines, like walking around the grocery store before shopping or parking farther away when running errands.
- Mindful Eating:
- Practice mindful eating by focusing on your feelings, thoughts, and physical sensations while eating.
- Eat without distractions and notice the characteristics of your food, such as sounds, colors, textures, and tastes.
- Eat smaller portions, take small bites, and chew food completely before swallowing.
- Eat slowly to recognize when you’re full and prevent overeating.
- Support:
- Use a food and/or activity tracking mobile app to stay motivated.
- Seek online and in-person support groups of people in the same situation.
- Professional Help:
- Consider consulting a dietitian to help plan a diet designed to meet your specific needs and goals.
Remember, even a small weight loss of 5 percent can help manage your blood sugar more effectively.
July 25
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