Diabetes and weight loss would have to be the most important issue facing type 1 and type 2 diabetics across the globe. This is especially true if you are a diabetic who is carrying a few excess pounds (like me) around the midsection.
There are a whole host of long term complications that face diabetics, everything from liver problems to heart problems to the more obscure problems like hearing and erectile dysfunction. One of the sure fire ways to bring on early development of these complications is by being overweight.
Weight loss can occur if you have untreated or undiagnosed diabetes
Diabetes and weight loss coexist, in fact if you are diabetic and you do not know about it one of the symptoms will be sudden and unexplained weight loss. This is because your body is not producing enough insulin to convert glucose into the body’s cells as energy. When this happens the body will begin burning fat and muscle as an alternate energy source. This causes a sudden and dramatic loss of weight can be very confusing as you will find yourself losing weight for no known reason. If this is the case for you then it is time to check in for a blood test ASAP.
Interestingly, after being diagnosed with diabetes once you begin taking medication such as insulin you will quickly put this weight back on as your cells are able to utilise the excess glucose stored in the blood. This is actually healthy weight gain!
Many type 2 diabetics are overweight
Many diabetics, especially type 2 diabetics are overweight when they are first diagnosed with diabetes. The extra fat that they carry on their bodies actually increases their insulin resistance. By losing weight your body becomes less insulin resistant and the insulin that your body produces is utilised to the best degree.
It can be a challenge to lose weight, no one is denying that. A habit is formed after 90 days, so what that is saying is that by giving something 3 months of your undivided total attention you will be in a position to take action continuously and consistently. We are talking about your life here so there is no more important issue than diabetes and weight loss.
There really is no excuse for being overweight as a diabetic. You have numerous levels of support including motivation from dietitians and trainers, inspiration online including this blog and also medications such as Metfomin which should see you drop some of the excess weight.
Calories in, calories out
You need to burn off more calories than you are putting into your body, that is on page 1 of any manual ever written about losing weight. Monitor the amount of calories or kilojoules that you eat through the day and offset that against any exercise that you undertake (you should be exercising at least 4 times a week for a minimum of 30 minutes per session). It is said that in order to lose weight 80% comes via your diet and the remaining 20% from your exercise so you can see that diet is the single most important factor when it comes to diabetes and weight loss.
Intermittent fasting maybe worth exploring
Intermittent fasting has had a lot of media attention and also reports of a lot of success (including with myself). It is based around a weekly plan that sees you fast for up to 1 day at a time or for several hours of the day at least twice per week. The feelings and results are remarkable from intermittent fasting. For more information about diabetes and intermittent fasting please check out my blog post here.
There are numerous other diets that you can try including the Paelo diet or the Atkins diet that may work for you. The main part is finding something that works and sticking to it. It really boils down to motivation and finding some new habits that you can ingrain deeply into yourself so that they become easier to follow than not to.
Please see my blog post about diabetes and the Atkins diet here
Please see my blog post about diabetes and the paleo diet here.
I could do with losing some weight
I will be honest; I could do with losing a few pounds around the mid-section. As I write this it is in the middle of winter it is hard to get motivated to get up and moving at this time of year and comfort food has never looked or tasted so good either. It sounds like I am making an excuse but the buck stops with me and if I am for real about losing the weight then I am going to have to get out there and do it myself regardless.
Get this eBook!
A great place to start is with this award winning eBook by a former 5 star chef. He developed type 2 diabetes some time ago and fell into a state of depression. When he came out on the other side he decided to use his disease to help and educate others. Being a 5 star chef he invented some healthy, nutritious and delicious recipes and after a few months it saw his type 2 diabetes go into complete remission. He now has this eBook available for all to buy and it does come with my highest recommendation, especially if you are a type 2 diabetic looking to lose weight and maybe even see your type 2 diabetes go into remission. Please go here to buy this eBook now or go here to read my review of this eBook.
You don’t have to be Peter Perfect
A healthy diet does not have to be perfect by any means. You can still enjoy the treats or cheat meals or even a drink or two if you want, but for the majority of time you will need to toe the line. Exercise does not mean pounding the pavement 7 days a week but it does mean getting off the couch and getting active for a minimum of 30 minutes a day at least 4 days a week.
Diabetes and weight loss starts with proper diet and exercise. I know this sounds like a broken record but it is so true. These two lifestyle factors hold all the keys to you living a normal, happy, healthy life.
Advantages of losing weight
- You feel and look better. Clothes fit you better and your outlook on life gets better.
- It dramatically boosts your energy levels making you feel more motivated and inspired to do what you love in life.
- It lowers your cholesterol levels. Please see my blog post on diabetes and cholesterol here.
- It decreases insulin resistance meaning you are making the best use out of the remaining insulin that your body is producing.
- It gives you a healthier heart and makes heart attacks and strokes less likely. Please see my blog post on diabetes and heart disease here.
Diabetes and weight loss go hand in hand. Sudden and unexplained weight loss can be a sign that you have diabetes. Once you have been diagnosed you may see yourself put on the excess weight that you lost while you were not aware you had the disease. Once you have been diagnosed it is time to get to work with proper diet and exercise. These need to be lifestyle changes that are long lasting to keep the weight off. Having excess weight around the mid-section is a sure fire way to put yourself in the firing line of long term complications.
If you have had an success or struggles with diabetes and weight loss then I would like to hear from you below.