Losing Weight With Type 2 Diabetes: What You Should Know
Hey there weight loss warriors! Today we’re going to talk about how to lose weight, even if you have type 2 diabetes. Overall, weight loss can be more challenging for individuals with type 2 diabetes due to insulin resistance, metabolic dysfunction, hormonal imbalances, and medication effects. That’s why in this post, we’ll discuss some things you should know about managing type 2 diabetes and weight gain. And what you can do to help improve your weight loss experience.
The Key to Managing Type 2 Diabetes with Diet and Exercise
Taking a comprehensive approach that includes dietary modifications, modest exercise, medication management, and herbal supplementation, can result in significant weight loss and improved blood sugar control. But be prepared to work closely with your healthcare provider to develop a personalized weight loss plan that meets your individual needs and goals while managing your diabetes effectively. Let’s look at some steps you can take to get started.
1. Focus on Whole Foods
Emphasize a whole foods-based diet that includes plenty of fruits, vegetables, lean proteins, and healthy fats. Whole foods are rich in essential nutrients, fiber, and antioxidants, which can support weight loss, improve blood sugar control, and promote overall health. However, eating whole foods doesn’t mean your meals will be boring or uninspired. Most of the awesome recipes and meal ideas you’ll find here are quite acceptable for individuals with type 2 diabetes, and to help you achieve sustainable weight loss.
2. Manage Portion Sizes & Include High-Fiber Foods
Pay attention to portion sizes to avoid overeating and control calorie intake. Use techniques such as mindful eating, chewing slowly, and listening to hunger and fullness cues to prevent overeating. Include high-fiber foods such as beans, legumes, whole grains, nuts, seeds, fruits, and vegetables into your diet. Fiber helps regulate blood sugar levels, promote satiety, and support digestive health, making it an essential component of a weight loss plan for individuals with type 2 diabetes.
3. Stay Hydrated & Get Regular Physical Activity
Drink plenty of water throughout the day to stay hydrated and support metabolic function. Hydration is essential for optimal digestion, nutrient absorption, and overall health. Aim to drink at least 8-10 glasses of water per day, or more if you’re physically active or live in a hot climate. Regular physical activity can improve insulin sensitivity, enhance overall health, and to support weight loss. Aim for a combination of strength training, and flexibility exercises to achieve optimal results. Always consult with a healthcare professional before starting any new exercise program.
4. Manage Stress & Get Enough Sleep
Chronic stress can negatively impact blood sugar levels, appetite regulation, and weight loss efforts. Practice stress-reducing techniques such as meditation, deep breathing exercises, aromatherapy for stress, stress-relieving herbal teas, or spending time in nature to promote relaxation and support your weight loss goals.
Also, prioritize quality sleep to support hormone regulation, appetite control, and metabolic function. Aim for 7-9 hours of uninterrupted sleep per night, and establish a consistent sleep schedule to optimize your body’s natural rhythms.
5. Monitor Blood Sugar Levels
Keep track of your blood sugar levels regularly and adjust your diet, exercise, and medication regimen accordingly. Consistent blood sugar monitoring can help you identify patterns, make informed decisions, and track your progress towards your weight loss goals.
6. Consider Herbal Supplements
Some herbal supplements may support weight loss and blood sugar control in individuals with type 2 diabetes. Examples include cinnamon, chromium picolinate, bitter melon, fenugreek, and gymnema sylvestre. Be sure to consult with a qualified naturopath or healthcare professional before starting any new supplement regimen, as herbs can interact with medications and may not be suitable for everyone.
7. Consider Incorporating Acupressure
This is a traditional Chinese healing technique that involves applying pressure to specific points on the body to promote balance and alleviate symptoms. While acupressure alone may not directly regulate blood sugar levels or lead to weight loss in individuals with type 2 diabetes, it can complement other holistic approaches and support overall health. For a more in-depth look at Acupressure see our post entitled Acupressure for Weight Loss.
Key Acupoints for Weight Loss & Blood Sugar Control
The list below contains key acupressure points believed to have benefits for helping regulate blood sugar levels and support weight loss. Consider gently massaging these points for a few minutes each day. However, be sure to consult your healthcare provider before adopting any new healthcare practice.
- Spleen 6 (SP6): Located on the inner side of the lower leg, about four finger-widths above the inner ankle bone.
- Stomach 36 (ST36): Known as the “Leg Three Miles” point, ST36 is located on the lower leg, about four finger-widths below the knee cap and one finger-width towards the outside of the leg.
- Pericardium 6 (PC6): Also known as the “Inner Gate” point, PC6 is located on the inner forearm, about three finger-widths above the wrist crease.
- Liver 3 (LV3): Located on the top of the foot, in the depression between the big toe and the second toe.
- Conception Vessel 6 (CV6): Located about two finger-widths below the navel.
Key Takeaways: Managing Type 2 Diabetes and Weight Gain
There you have it, weight loss warriors. Several natural steps you can take to help in managing type 2 diabetes and weight gain. Adding this information to your tool-belt just might make losing weight with type 2 diabetes a bit easier and more consistent.
If you have been diagnosed with type 2 diabetes, be sure to test your blood glucose levels as often as prescribed by your doctor. See your healthcare provider on a regular basis. And ask your doctor to run a full metabolic panel to test key markers at least 2-3 times per year. Johns Hopkins has an excellent and comprehensive free online Type 2 Diabetes Self-Care Guide that you’re sure to find helpful.
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