Diet and Your Weight
If you have had diabetes for some time, you may know that the food guidelines have changed over the years. Sugar used to be a no-no, and now you can fit it in. For a while, fat was taboo. Now there's more focus on the type of fat you eat. A few things that have stayed constant over the years are the value of a balanced diet and the benefit of moderation. Also, the best diet for weight loss is a low calorie one.
To succeed at weight loss, you need to eat less and exercise more. In short, the amount of calories you eat must be less than the amount you burn off, day after day. We get calories from food and drinks. Calories come from carbohydrate, protein, fat and alcohol. Our body uses these calories to fuel every task. We need fuel to breath, to digest food, to heal and to think. We also use fuel for movement. The more we move, the more calories we burn. To lose a pound a week, you need to eat 500 fewer calories than you burn off. You can do this by eating less and exercising more.
Tips for Weight Loss
If you are trying to lose weight, here are some tips:
- Eat more fiber. Eat more plants fruit, vegetables, beans, bran cereal and whole grains. These foods are filling, full of nutrition and not loaded with calories.
- Eat less fat. While some fats are better than others, all fat is high in calories. Eating less fat helps you eat less calories. And eating fewer calories is the key to weight loss.
- Eat smaller portions. Cutting calories from any source will help, but limiting fat and alcohol intake may help the most. Fat and alcohol contain more calories per gram than protein or carbohydrate, so small cutbacks can quickly add up.
- Spread your food intake over the day. Eat at least 3 meals each day. This prevents overeating.
- If you are eating too much, learn what triggers this. Do you eat because you are bored or upset? Do you eat a large dinner because you have learned to clean your plate? Being aware of your triggers is the first step to making changes.
- For many people, dieting is not a long-term answer to weight control. Adopt a lifestyle that includes healthy foods. Eat small amounts. Ask your body to let you know when you are hungry and full.
- Don't restrict yourself too much. If you feel deprived, it can prompt you to overeat. In moderation, learn to fit in the foods you crave. You can even learn to fit chocolate in!
- Avoid diet plans that promote rapid weight loss. Cutting back on calories too severely will increase hunger levels and prevent you from getting important vitamins and minerals. Rapid weight loss also promotes the development of gallstones, excessive loss of hair and in severe cases, eating disorders can develop.
- Enlist support from people around you. Good support helps you stick with it. Think about joining a weight loss support group.