{"id":21538,"date":"2024-05-17T18:01:53","date_gmt":"2024-05-17T12:31:53","guid":{"rendered":"https:\/\/www.fitterfly.com\/blog\/?p=21538"},"modified":"2024-05-17T18:01:53","modified_gmt":"2024-05-17T12:31:53","slug":"how-to-start-losing-weight-for-diabetes","status":"publish","type":"post","link":"https:\/\/www.fitterfly.com\/blog\/how-to-start-losing-weight-for-diabetes\/","title":{"rendered":"Step-by-Step: How to Start Losing Weight for Diabetes"},"content":{"rendered":"

\u201cMujhse jyada ziddi to mera wazan hai, kabhi kam hi nahi hota\u201d.<\/strong><\/p>\n

This sentiment is a common frustration among those trying to lose weight for\u00a0diabetes. But they see no result.<\/p>\n

Mr. Popatlal is also someone who is trying to lose weight for diabetes for a\u00a0LONG LONG TIME<\/strong>. Let\u2019s see his weight loss journey till now.<\/p>\n

Mr. Popatlal\u2019s Weight Loss Routine<\/strong><\/h2>\n

Every morning, Mr. Popatlal starts his day with a one-hour walk. He follows this with a \u2018super hearty breakfast,\u2019 with dishes like masala dosa, aloo paratha, aloo puri, etc.<\/p>\n

After several months of following this routine, he proudly claimed that he\u2019d been active for ages, but when he checked his weight, he was highly disappointed! \u201cKya kabhi mera wazan kum hoga?<\/strong>\u201c.<\/p>\n

Research\u00a0shows that losing 5 to 10% of body weight can significantly benefit those who are overweight. For example, a person weighing 109 kgs should aim to lose between 5 and 11 kgs.<\/p>\n

Reducing weight further may also help bring blood sugar levels back to normal.<\/p>\n

This leads us to an important lesson about exercise and weight loss. Read on for answers.<\/p>\n

<\/span>Lesson No.1# Exercise Alone Isn\u2019t the Answer<\/strong><\/h2>\n

Exercise alone isn\u2019t enough to help you weight loss. While exercise can change your body composition, like increasing muscle mass, strengthening your heart, and enhancing overall stamina, they don\u2019t guarantee weight reduction.<\/p>\n

Research\u00a0shows that peole who depended on exercise alone for weight loss in diabetes, typically experienced only slight reductions in weight.<\/p>\n

For effective weight loss,\u00a0diet\u00a0plays\u00a0THE MOST IMPORTANT<\/strong>\u00a0role alongside exercise, just like how Bahubali and Kattapa work best as a team.<\/p>\n

Back to the story, after not seeing any results, Mr. Popatlal started exercising more by using a treadmill, lifting dumbbells, and even joining a gym. However, he didn\u2019t see much change in his weight.<\/p>\n

Do you know what he going wrong? Let\u2019s understand what that was.<\/p>\n

Lesson No.2 #The Psychological Aspect of Eating<\/strong><\/h2>\n

Mr. Popatlal loved his food, like the ones we mentioned earlier, for breakfast and food like biryani, pizza, etc, for lunch and dinner. No matter how much he exercised, the sight of a plate of biryani was too irresistible, and he would end up eating double portions.<\/p>\n

A\u00a0study\u00a0shows that people with type 2 diabetes who eat a lot of starchy foods like roti and\u00a0rice\u00a0tend to have uncontrolled blood sugar levels. Many of them also don\u2019t eat enough fruits and vegetables and aren\u2019t very active.<\/p>\n

This highlights the importance of eating well in right portion and staying active to\u00a0manage diabetes\u00a0comprehensively.<\/p>\n

To truly lose weight for diabetes, one must resist the temptation and remember the need for moderation.<\/p>\n

Foods high in calories, such as biryani, gulab jamun, pizza, burgers, ladoo, and aloo paratha, should be avoided or consumed in the minimum possible portion.<\/p>\n

If you are making the same mistake as Mr. Popatlal, then it is time you make these changes:<\/p>\n

    \n
  • Control your\u00a0food portions:<\/strong>Instead of eating 3 fulkas, have 2 and add more salad and vegetables to feel full.<\/li>\n
  • Eat mindfully:<\/strong>Don\u2019t watch TV or scroll your mobile phone while eating. Even avoid reading. Just enjoy your food, every bite.<\/li>\n
  • Maintain a food journal:<\/strong>This can help you realize what you are eating and encourage you to eat healthy, especially when losing weight for\u00a0diabetes management\u00a0is your goal.<\/li>\n<\/ul>\n

    Lesson No. 3 #The Role of Quality Sleep and Routine<\/strong><\/h2>\n

    Finally, let\u2019s bust a common myth: \u201cSone se wajan badhta hai.<\/strong>\u201d<\/p>\n

    Take the example of Mr. Popatlal and his brother. His brother goes to bed early and eats dinner at least two hours before sleeping, which supports his weight management.<\/p>\n

    In contrast, Mr. Popatlal often stays up late working, watching TV, or shopping online, leading him to eat late dinner and later at night even snack (stress-eating or cravings) on unhealthy foods like ice cream, biscuits, farsaan, and chips. This, too, has contributed to weight gain.<\/p>\n

    Studies\u00a0show that stress can cause type 2 diabetes by disrupting how the body handles sugar.<\/p>\n

    Managing stress and eating healthy are important to\u00a0prevent diabetes. If these don\u2019t work,\u00a0medications\u00a0or insulin might be needed.<\/p>\n

    So it is important to:<\/p>\n

      \n
    • Sleep quality is more important:<\/strong>7-8 hours of good quality sleep every night is crucial for losing weight for diabetes management.<\/li>\n<\/ul>\n
        \n
      • Control Stress:<\/strong>Yes, stress is unavoidable, but controlling it is in our hands, especially when losing weight for diabetes management is a priority. Take up a hobby, do yoga, or do things you love and make you happy.<\/li>\n<\/ul>\n

        <\/span>Some Realistic & Practical Tips You Can Try for Weight Loss in Diabetes<\/strong><\/h2>\n

        1. Set Achievable Goals<\/strong><\/h3>\n

        Focus on losing one kilo at a time rather than setting a sky-rocket goal like 10 kilos all at once.<\/p>\n

        2. Increase Physical Activity<\/strong><\/h3>\n

        Include physical activities that fit easily into your daily routine. Take short walks during your breaks or use the stairs instead of the elevator.<\/p>\n

        Start with manageable goals such as aiming for 1,000 steps a day if you\u2019re just beginning, and then gradually increase your target.<\/p>\n

        3. Eat Regular, Balanced Meals<\/strong><\/h3>\n

        Make sure to eat your meals (breakfast, lunch and dinner) on a set time, and have snacks like fruits or salad, roasted or sprouted chana\/moong\/peanuts in between your main meal at equal intervals.<\/p>\n

        Opt for a nutrient-rich foods like dal, eggs, vegetable & fruits, nuts & seeds, etc., that keep you full and are healthy.<\/p>\n

        4. Reduce Calorie Intake<\/strong><\/h3>\n

        Cook meals using methods that require less oil, such as grilling or steaming\/air frying etc. Avoid using extra salt\/sugar, sauces, ketchups, and pickles, etc.<\/p>\n

        5. Incorporate More Fiber<\/strong><\/h3>\n

        Add more vegetables and whole grains, seeds & nuts to your meals. Snack on fresh fruits and nuts instead of canned, processed or packaged snacks, and avoid any type of juices.<\/p>\n

        6. Monitor Your Progress<\/strong><\/h3>\n

        You can maintain a health or food journal and monitor your progress.<\/p>\n

        7. Prevent Overeating<\/strong><\/h3>\n

        Serve yourself smaller portions, try to eat your food in small plates and eat slowly to give your body time to feel full, reducing the likelihood of overeating.<\/p>\n

        By starting with small, practical changes, you can build healthier habits that are sustainable over the long term.<\/strong><\/p>\n

        <\/span>How We At Fitterfly Can Help You?<\/strong><\/h2>\n

        Mr. Popatlal\u2019s story shows that effective weight loss for diabetes involves more than just exercise. It requires a holistic lifestyle change.<\/p>\n

        This includes a nutritious diet, regular exercise, mental readiness, and good sleep habits. We know these changes can be challenging to implement on your own, especially when losing weight for diabetes management is your goal.<\/p>\n

        That\u2019s where Fitterfly comes in.<\/p>\n

        Our nutrition, fitness, and success coaches collaborate to create a fully customized plan for you, especially if you\u2019re managing diabetes. They consider your likes, dislikes, and lifestyle, making their suggestions practical and easy to follow.<\/p>\n

        Call us at\u00a008068507599\u00a0<\/strong>to\u00a0speak with our Program Advisor\u00a0about our\u00a0Weight Loss\u00a0or\u00a0Diabetes Prime programs. We\u2019re here to guide you every step of the way.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Discover a step-by-step guide on how to start losing weight for diabetes management. Join our weight loss program and embark on your weight loss journey to shed unwanted pounds.<\/p>\n","protected":false},"author":1,"featured_media":21539,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"wds_primary_category":468,"footnotes":""},"categories":[470,468],"tags":[],"acf":{"reviewed_by":false,"references":null,"author":"","table_content":null,"medically_reviewed":"","show_updated_date_in_post":"No","faq_list":null,"custom_schema":"","media_url":"","reviewer":null},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/21538"}],"collection":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/comments?post=21538"}],"version-history":[{"count":0,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/21538\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media\/21539"}],"wp:attachment":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media?parent=21538"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/categories?post=21538"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/tags?post=21538"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}