Why You Really Do Want to Finally Lose That Weight

 

“Losing weight is one of the most effective ways to lower and control blood sugar,” says Shane Ellison, MS, author of "Over-The-Counter Natural Cures."

 

As you begin to burn more fat cells, the muscles become more sensitive to the glucose taxi insulin. Being more sensitive, muscles begin to transport glucose out of the blood and into the cells, where they are burned for fuel. Blood glucose levels are then regulated at about 85-95 mg/dL, which is normal, says Ellison.

 

People diagnosed with type 2 diabetes who lose excess weight soon after their diagnosis are up to twice as likely to maintain control of their disease than those who don’t lose weight or who gain weight, says Natalie Freedman, adjunct clinical faculty and naturopathic physician at the Bastyr Center for Natural Health in Seattle, WA.

 

Losing weight has major health benefits. Take a look at where you are weight-wise. Aim to reduce that number by just five percent, says Susan Burke March, MS, Certified Diabetes Educator (CDE), author, "Making Weight Control Second Nature." Weight loss and exercise lead to requiring less and fewer medications to control patient’s blood glucose, thus lowering their risk for complications such as blindness, heart disease, renal failure and neuropathy associated with damage from chronic high blood glucose, adds Burke March.

 

Simply put, find the motivation and commitment to do the right thing. “Give up the bacon cheeseburger, apple pie and ice cream -- and that’s just what some people have for breakfast,” says Fred Vagnini, MD, medical director of The Heart, Weight Loss and Diabetes Center in New York and author, "The Weight Loss Plan for Beating Diabetes."

 

Start small. Reducing your weight by just 5-10 percent can improve your insulin sensitivity. Write down your personal goals for losing weight and increasing activity. Post them on your bathroom mirror, so you can see them every morning, advises Burke March.

 

Do one thing a week. Each week, change something, permanently. For example, switch from whole milk to 2 percent milk, change from a sugary cereal to one with no sugar added, or stop eating fries with your burger, suggests Burke March. Similarly, set a weekly activity goal, like walking for 10 minutes three mornings.

 

Keep it simple. You don’t have to splurge on diet food. “Simply eating smaller portions of everyday foods can result in weight loss,” says Constance Brown-Riggs, registered dietitian and certified diabetes educator. Nor do you need an expensive gym. “Walk at least 10,000 steps each day. Get a pedometer to count your steps,” says Patti Geil, MS, co-author, "What Do I Eat Now? A Step-by-Step Guide to Eating Right with Type 2 Diabetes."

 

Slow, gradual weight loss is safest and best, says Freedman. Avoid significant fluctuations in blood glucose during weight loss. Spikes and dips cause the body to adopt compensatory mechanisms to maintain more even blood glucose, which can have negative effects on both weight loss and diabetes.

 

Losing weight isn’t easy, but necessary. Says Vagnini, “It’s a long journey that starts with a single step.”

 

By: Sheryl Nance-Nash