Now that you decided to lose weight, you are on your way to taking control of your health. It takes more than willpower, so here is a checklist for losing weight safely.
Before You Start
- Consult your doctor and healthcare team. They are trained to help you achieve your weight loss goals safely. Ask your doctor if your class of diabetes medication has any effect on weight gain. They are trained to help you achieve your weight loss goals safely. Ask your doctor if your class of diabetes medication has any effect on weight gain.
- Consult a dietitian with experience in diabetes. A dietitian will take into account how many calories you need to cut based on your current weight, how to space your food intake to satisfy your hunger patterns, how to plan a diet according to your likes and dislikes and how to set a realistic goal you can successfully reach.
- Think healthy. Fad diets are not for you. Those trendy all-protein or all-carbohydrate crazes can play crazy games with your blood glucose levels.
During Weight Loss
- Monitor more often. Monitor your blood glucose three to four times a day. Be sure your doctor is aware of your varying blood glucose patterns throughout the time of your weight loss. Make sure your prescription has sufficient test strips for your new testing program.
- Keep a food journal. Record what and when you eat, along with your glucose readings. Stay aware of how your diet changes are affecting your glucose readings. Keep track of calories, fat intake, serving sizes (measure or weight them) and exchanges. Bring your journal with you to your next doctor's appointment. (See: Weighty Words)
- Do not let yourself get hungry. Eat smaller meals frequently to avoid becoming ravenously hungry. This also lessens the risk of hypoglycemia. Always carry a snack or meal replacement with you. Try replacing one meal with a meal replacement drink or bar: It will give you the nutrition you need and help you avoid overeating.
- Reevaluate your diabetes care plan. Reevaluate your calorie intake based on your weight plateau, and reevaluate your exercise routine. Get together with you healthcare team and develop a long-term new plan for the new you.
At Your Weight Goal
- Strategize for success. Adopt the most successful aspects of your diet and exercise program and work them into your life. Keep those strategies going so you maintain your desired weight. Enjoy the feeling of less stress, more energy and that sense of well being.
- Keep it up. When you have reached your new weight goal, do not rest on your laurels. Successful weight maintenance is an ongoing process that will reward you for the rest of your life.
Source: American Diabetes Association
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