How to manage your weight with type 2 diabetes
If you are overweight, losing weight is one of the most important things that you can do to manage your diabetes. Even small amounts of weight loss will help, and will also reduce the risk of heart disease and other chronic diseases.
Attempting to lose weight can be very challenging for some, especially if you have been told to shed a large amount! It is very important to work towards a weight loss goal that is realistic and achievable, so that you can lose the weight and keep it off.
Whilst achieving a healthy weight range for your height is ideal, studies have shown that a weight loss of five to ten per cent of your current body weight will have a significant impact on blood glucose management, improved blood pressure and blood cholesterol levels.
If weight loss is your goal, small gradual changes to your existing food intake can be very beneficial to help you lose weight. Being physically active is also important to help with weight loss.
The good news is that eating for weight loss is not that different to eating for health. There is no need to go onto a “diet” or prepare one meal for yourself and a separate meal for your family. The whole family can benefit from life-long healthy eating habits.
Ten tips for successful weight loss
1. Avoid yoyo diets. “Quick fix” diets that offer fast weight loss and require little effort may be unsafe and generally do not help in achieving long term weight loss and improved health. Often people will regain the weight they lost and sometimes end up heavier than before they started the diet.
2. Don’t skip meals to lose weight! Skipping meals can often lead to overeating later in the day, so it is important to eat breakfast, lunch and dinner everyday. Some people may find that snacking between meals can also help to manage their appetite.
3. If you do snack – choose your snacks wisely. Go for healthier choices such as a piece of fruit, low-fat yoghurt, a slice of fruit bread or high fibre crackers. Don’t forget all foods contain kilojoules – the more you eat, the more weight you will gain. So limit yourself to one or two crackers.
4. “Sometimes food” really does mean sometimes only! Lollies, cakes, biscuits, chocolate and soft drinks are best kept to a minimum. Not only are they high in calories, fat and sugar, they can be damaging to your teeth.
5. Did you know alcohol contains a lot of kilojoules? One stubbie (full strength beer - 375mL) has approximately 585 kilojoules, which is equivalent to two slices of bread. If you drink four stubbies that equates to eight slices of bread! If you do drink, choose a light beer where possible. Try to limit your intake to two standard drinks a day, but make sure you include a few alcohol free days per week.
6. What about your portion sizes? People often become overweight because they simply eat too much. Even too much of the healthy foods can result in weight gain. Try eating smaller portion sizes by using smaller plates and bowls and resist going back for second serves by putting any leftovers in the fridge straight away. Use this portion control guide below to know how your plate should look.
Portion control
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7. Smart dining – share an entrée with a friend or order an entrée as a main. Think of grilled, steamed, roasted or stir-fry foods rather than fried. Steer away from creamy sauces, dressings, mayonnaise, butter or cream as these are generally high in saturated fats. If nothing is suitable on the menu, don’t be afraid to ask the chef to prepare something different for you. Stick to water as a drink, otherwise low-kilojoule beverages such as soda water with lemon, sparkling water with lime or a diet soft drink are good alternatives.
8. Slow down your eating! Enjoy each mouthful and avoid eating while doing other things such as watching television or reading.
9. Avoid using food for comfort, such as when you are upset, angry or stressed. Explore other healthy ways to cope with these feelings.
10. Get off the couch - burn those calories by moving more! The current recommendation for physical activity is a minimum of 30 minutes of moderate intensity exercise on most days. However if losing weight is your goal, you should aim for approximately 60 minutes of moderate to vigorous intensity activity on most days of the week.
More information
For individual nutrition advice, find an Accredited Practising Dietitian (APD) or contact DA–Vic.
