Underweight (continued)
Weight Gain
If you are having difficulty keeping your blood sugars within goal range and they are constantly high, you may be surprised at how quickly your weight returns, once you get on an even pattern of eating. When blood sugars decrease, this means that more of the calories you eat make their way into the fat and muscle cells to be used for energy. What doesn't get used for energy will get stored as fat and cause an increase in weight. Incorporating exercise into your weekly routine will also provide weight gain associated with increased muscle.
Even if you do not have a weight problem right now, or your present weight is not affecting your health, your family history could put you at a greater risk for developing certain diseases such as heart attack, stroke, clogged arteries, high cholesterol or high blood pressure. Preventing excessive weight gain can help to decrease this risk. Weight control can be helpful in delaying the onset of these diseases. It will also help you to use insulin more effectively, which in turn improves blood sugar control.
To get an idea of what your ideal body weight is, click on the Ideal Body Weight Calculator on the left of the screen now. Next, click on the Percent Body Fat Calculator to determine your percent body fat.
Unless you have been at a healthy weight in the past and know what your goal weight is, a good place to start in determining how much you should weigh is the BMI Chart. The example below explains this process:
Example: Height: 5'7"; Weight: 95lbs.; BMI: greater than 25
- Look in the Healthy Weight section (18.5-25) and find the weight range of 118-156lbs.
- Set your initial goal. A good place to start might be 118lbs. or the lower end of your healthy weight range.
- Decide if 118lbs. is a good weight for you, or if you want to continue to gain a few more pounds.
- Consult with your doctor or diabetes healthcare team to determine how much weight you really need to gain.
The best way to begin getting healthier is to eat from the four food groups, and eat consistent amounts of food at routine times of the day. This in combination with a regular exercise program can assure that weight gain goals are attained more rapidly. Determining healthy weight is a complicated matter. If you have questions about your weight, contact your physician or a registered dietitian.
Once you have determined a starting weight gain goal, click on Weight Gain Calculator to determine how many calories, carbohydrate, protein and fat you will need to consume on a daily basis to reach this goal.
Once you have reached your goal weight, it is important that you learn how to maintain that newly gained weight. People whose glucose is badly controlled are often thin because their fat and muscle cells aren't able to absorb glucose. Without glucose, the fat cells cannot store fat, but instead the body's available stored fat is utilized for calories and weight loss occurs. Once blood sugar control improves, weight gain is achieved.
Research has shown that with today's methods for controlling blood sugars, people with diabetes, especially type 1 diabetes, can become overweight. Therefore, maintaining your goal weight is important to prevent the development of health risks for developing certain diseases such as heart attack, stroke, clogged arteries, high cholesterol or high blood pressure.
Energy balance is the key
To maintain a certain weight, a person must be in energy balance. Energy balance occurs when the calories taken in the body equal the calories expended (burned) by the body. In other words:
Calories in = Calories out Weight Maintenance
For weight to be maintained food and beverages consumed must be in balance with physical activity. In other words, calories consumed must equal calories burned. When calories consumed are greater than calories burned, weight gain occurs, and when calories burned are greater than calories consumed, weight loss occurs.
Weigh yourself routinely
The best way to maintain your weight is to weigh yourself regularly, about once a week. If you notice that you are gaining too much weight, cut back on your food intake and/or increase your exercise until your weight falls back to what it had been. If you notice that you are losing weight, review your food and blood sugar records. Weight loss can result from not eating enough or continually elevated blood sugars. When blood sugars are high, calories from the foods we eat are lost in the urine instead of being deposited into our fat and muscle cells for energy. Ideally, a pattern of eating at the same time of day and keeping your carbohydrate intake consistent should also be maintained. This will provide for better blood sugar control.
Calorie needs for weight maintenance
Once you have reached your desired weight goal, click on the Weight Maintenance Calculator to find out how many calories you need to maintain your weight. Remember, this is an average figure. Some days you will eat fewer calories than this and some days more. Likewise, your exercise schedule will also vary. Some days your workouts will be longer and more difficult and other days you may only have time for a 20-minute workout.
Tools to help
If its has been awhile since you have tracked your eating and exercise patterns, click on the Keeping Food/Exercise Records on the left side of the screen and print off a few copies. You can then keep track of the calories that you eat and the duration and frequency of your exercise routine for a few days to ensure that you are in energy balance. This will help you to see what if any adjustments need to be made.
If you need a resource for looking up calories, you can refer to the Official Pocket Guide to Diabetic Exchanges published by the American Diabetes Association and The American Dietetic Association. This booklet can be purchased online.
So, weight maintenance is a balancing act. Adjustments on either side of the equation, calories consumed or calories burned, can help you find a balance that promotes weight maintenance.
Questions?
If you have further questions about maintaining your weight, work with your dietitian.
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