Tips on How to Lose Weight With Diabetes

Diabetes Care


What is it and how can I lose weight with diabetes? If you have children, you should know Type I diabetes (insulin-dependent diabetes mellitus) usually strikes people younger than 35, typically appearing dramatically in children and adolescents. It affects 10 percent of diabetics and is usually triggered by a virus or auto immune system that destroys the body’s insulin-producing cells, allowing glucose in the bloodstream to increase and upset blood sugar levels, resulting in hyperglycemia (too much glucose). Type I diabetics produce no insulin at all and require insulin injections to manage blood sugars and maintain good health.

Type 2 diabetes(non-insulin-dependent diabetes mellitus) primarily affects people over 40 ,although we are seeing younger, obese people succumb, usually develops slowly and accounts for about 90% of all diabetes cases. The body still produces some insulin – but either the insulin isn’t enough or the body doesn’t respond correctly. Type 2 diabetes is caused by obesity and a sedentary lifestyle.

Symptoms you should never ignore:

  • Excessive urination
  • Excessive thirst and/or hunger
  • Blurred vision
  • Weakness, fatigue and irritability
  • Circulation problems such as tingling or numbness in legs. feet or fingers
  • Slow healing of cuts (especially on the feet)
  • Frequent infections
  • Itchy skin

7 Tips on how to lose weight with diabetes

Can a healthy lifestyle help?

Yes! Being diagnosed with diabetes isn’t a good enough reason to stop living! But you’ll have to make some lifestyle changes if you care about your health – starting with your diet. The dietary guidelines for someone with diabetes are basically the same as for non-diabetics – eat healthily, always.

Start with starch

The American Diabetes Association now acknowledges that the overall amount of carbohydrates eaten during the day (and the correct portion size) is what matters, not the source. Regular meals, each with a similar amount of starch, will help control blood sugars. Best choices include whole-wheat or rye bread, pasta, couscous and brown rice – all are low GI (Glycaemic Index) foods, meaning they help control blood sugar levels and appetite.

Eat plenty of vegetables and fruit

Fruit and veggies have countless health benefits and are an excellent source of vitamins, minerals and fibre. Vegetable pasta, a fruity green salad, or basmati rice with sun-dried tomatoes are always to make ‘five a day’ easy to achieve.

Load up on dry beans, peas, lentils and soya

Legumes are high fibre. low fat and inexpensive – not to mention a tasty alternative to red meat. They can also help control blood sugars. Enjoy chicken, fish, meat, eggs and milk.
Diabetics with normal renal function don’t have to modify their protein intake – they can eat small portions of these foods every day. Opt for low fat/fat free dairy products and remove all fat from meat and skin from chicken.

Eat fats Sparingly

Research has shown that low fat diets when maintained long-term contribute to modest weight loss – advisable for anyone with diabetes.

Cut out Alcohol

This is a must for any one trying to lose weight with diabetes.


It protects against the long-term health risks associated with diabetes, such as heart disease, obesity and stroke, and helps manage blood sugars.


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