Diabetes prevention: Manage your weight

Why weight management really matters

If you are overweight or obese, you have more fatty tissue, which can make your cells more resistant to insulin – a risk factor for diabetes. And your diabetes risk is increased if you carry much of your fat in your abdomen.

You may be more motivated to manage your weight if you know that your risk of death from heart disease and some forms of cancer increases with excess body fat.

Choose a safe and realistic weight management program

All too often, fad diets result not only in regaining lost pounds, but in putting on extra weight as well. That's because safe, effective and – most importantly – long-term weight loss requires 2 important things:

  • permanent changes in the way you eat
  • making exercise a habit

When it comes to losing weight, slow and steady wins the race! A diet and physical activity plan that you will stick with, and that helps you lose 5% to 10% of your current body weight if you are overweight or obese, is ideal.

Safe and realistic diet plans…

  • …incorporate exercise: Burning energy through exercise means you can achieve weight loss without having to cut your calorie consumption as drastically. Studies have shown that regular exercise is one of the biggest predictors of keeping the weight off. It’s recommended to do at least 150 minutes of aerobic exercises (e.g., running or swimming) each week, as well as doing resistance exercises (e.g., exercise bands, weights) 2 to 3 times per week.
  • …make recommendations based on sound science: A safe weight-loss program makes its claims based on large-scale studies that have been reviewed by reputable health care professionals.
  • …meet daily recommended intakes: It's important to make sure you are getting all the protein, vitamins, and minerals you need. Because it can be difficult to meet your targets while restricting calories, be sure to discuss nutritional supplements with your physician or dietitian.
  • …include plans for maintenance: Your program should help you form the habits you need to keep the weight off. Remember, healthy eating is a way of life – not just a 2-week plan.

A registered dietitian can help you determine a plan for losing weight while maintaining a healthy and nutritious diet. A weight management plan should include healthy eating and increased physical activity. Achieving a healthy weight through an active lifestyle decreases your risk of illness and can give you a general feeling of well-being.

All material copyright MediResource Inc. 1996 – 2022. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/Reduce-Your-Type-2-Diabetes-Risk