Creating a diabetes weight loss plan is not easy task, don’t get me wrong. Eating sensibly and keeping active are the keys to successful weight loss. But putting these practices to work can be more difficult than it seems. Our society is set up in a way that makes it easy to gain weight, not lose it. We ride in cars, take elevators, use an array of labor-saving devices and spend hours in front of the computer and the television. High-calorie foods are widely available, and fatty foods taste good. We’re bombarded with commercial messages urging us to eat, and large portions are the norm.
To lose weight you have to go against the grain. You have to be willing to change your habits. And there’s no magic bullet or quick fix to help you out. No matter how much you hear about diet supplements or trendy diet plans, the human body can’t defy the laws of nature. To burn fat you have to expend more energy than you take in, which means eating fewer calories and moving more. Sound boring? Not if you have the right attitude. Rather than saying you’re dieting, view your efforts as a lifestyle improvement. And don’t focus only on the end result enjoy the process of getting there.
No one can make you burn belly fat. In fact, pressure from others only makes matters worse. You must be internally motivated to lose weight because it’s what you want. But that doesn’t mean that you have to do it all alone spouse, family and friends. Your doctor or a registered dietitian can help you develop a diabetic plan to lose weight. You can ask for support from your friends and family. To help determine if you’re ready to change your eating and exercise habits, ask yourself the following questions:
Losing weight is often easier when you have a goal to strive for. But it’s important that you start small. If your goal is to lose 50 pounds within a year, break it down into smaller goals. Your first goal might be to lose 3 to 4 pounds within a month. Once you achieve that goal, set a new one. Another goal might be to increase your daily servings of fruits and vegetables. Plan also for how you’re going to achieve your goals losing those 3 to 4 pounds or eating more fruits and vegetables. You might make it a goal to walk for 30 minutes 5 days a week or to try a new recipe each week that contains fruit or vegetables.
If you’ve developed an diabetes weight loss eating plan to manage your type 1 or type 2 diabetes, you’re one step ahead of many people who are trying to lose weight. The same eating plan for controlling your blood sugar also can help you burn fat, as long as you pay attention to the total amount of calories you consume each day. A dietitian can help you determine a daily calorie goal to help you lose weight. He or she takes into account a variety of factors, including your weight, sex, activity level, age, height and overall health. If you’re a woman and weigh less than 250 pounds, your calorie goal may fall between 1,200 and 1,400 calories each day.
If you’re a man and weigh less than 250 pounds, your daily goal may be between 1,400 and 1,600 calories. These calorie amounts may seem restrictive, but they take into account that most people consume more calories each day than they think they do. If you weigh more than 250 pounds, your calorie goal will be higher. For many people, simply replacing a few servings of fats, dairy products or meat with lower-calorie fruits, vegetables and grains is enough to reach their calorie goal.
Small changes also add up. For example, by switching from whole milk to skim milk, you save 60 calories a cup. If you drink a cup of milk each day, that’s 420 calories a week. Eating less than your calorie goal generally isn’t recommended because you aren’t able to eat enough food to keep you satisfied, and you’re soon hungry again. Eating fewer than 1,200 to 1,400 calories also can make it difficult to get enough of certain nutrients you need for good health.
Research shows that people who record the foods they eat each day often are more successful at weight loss program than those who don’t keep track. For one thing, most people underestimate the number of calories they eat by at least 20 percent. Each day, write down everything you eat. You might also start a food journal. A food journal simply is an expansion of a food record.
In addition to recording what you eat, you include information on when and where you eat, whether you’re hungry, and your mood or feelings when you eat. You may find that certain feelings trigger particular eating behaviors. Maybe you overeat when you’re depressed, angry or sad. Or maybe you eat when you’re bored, even if you’re not hungry.
Review your food record or food nutrition journal weekly to identify potential problems or barriers to success. Click here to check real food nutrition facts for fruits, vegetables, dairy food & preservatives information for your diabetes weight loss plan.