10 ways to lose the ki­los Ex­pert tips to try

Reach your weight loss goals and keep it off with th­ese ex­pert tips

Diabetic Living - - Contents -

TIPS FOR LOS­ING WEIGHT

There is no one right way to lose weight. So much de­pends on find­ing out what works for you. But there is wide­spread agree­ment among ex­perts that los­ing about 5-7 per cent of your ini­tial weight (about 4-7kg for some­one weigh­ing 90kg) – and keep­ing those ki­los off – can have tremen­dous health ben­e­fits for peo­ple with pre­di­a­betes or in the early years of type 2 di­a­betes. For most peo­ple di­ag­nosed with type 2, weight loss can’t re­verse the dis­ease, but it can help slow its pro­gres­sion and de­lay the need for ad­di­tional med­i­ca­tions, says Hope War­shaw, co-au­thor of

Di­a­betes Meal Plan­ning Made Easy (Amer­i­can Di­a­betes As­so­ci­a­tion, 2010).

Weight loss can be more chal­leng­ing for peo­ple with di­a­betes due to in­sulin re­sis­tance. Here are some tips to help you shed just 2kg – a good way to get the ball rolling.

It's not prac­ti­cal or re­al­is­tic to weigh and mea­sure ev­ery­thing you eat. So pick one day a week to pull out your food scale and mea­sur­ing cups and spoons to see if you’re eat­ing the proper por­tions.“Our eyes grow with time,” says di­a­betes ed­u­ca­tor Hope War­shaw.“It’s easy to ra­tio­nalise: but it’s just a lit­tle more.”To fine-tune your skills to eat proper por­tions, keep es­sen­tial weigh­ing and mea­sur­ing tools on the coun­ter­top – a food scale that ac­cu­rately weighs meats, fruits and starches; mea­sur­ing cups for starches, vegeta­bles and dairy items; and mea­sur­ing spoons for fats, oils, salad dress­ings and more.

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