I’ve Been Diagnosed with Diabetes. Now I Need to Find Ways to Lose Weight Fast!

by Cindy

Are There Ways to Lose Weight Fast?

Type 2 diabetes is a condition where blood sugar levels are too high because the insulin producing pancreas tires and insulin can no longer effectively store sugars in the body. Persistently elevated blood sugars can result in numerous complications such as blindness, kidney disease and nerve damage. Studies have shown that there is a correlation between type 2 diabetes and obesity. The cornerstone of diabetic management is through dietary changes, exercise and weight reduction. Chances are that if you have been diagnosed with diabetes, your doctor recommended that you change your diet, exercise and lose weight. Click here to find out how many calories you need to meet your weight loss goals using this calculator!

It sounds easy when you put it like that, but the truth is that weight loss is not easy. The benefits of losing weight are numerous and for the diabetic patient it means better glucose control and fewer diabetic complications. The good news is that even a modest reduction in weight can have significant effects on your sugar readings. While most patients do not need to be convinced of all the benefits of maintaining a healthy weight, it is sometimes difficult to find motivation and stick with a plan. Many people become overwhelmed and simply want the learn ways to lose weight fast.

Weighing in on Weight Loss Gimmicks

Every patient has different weight loss goals but while the number of pounds that need to be lost may vary, most people agree that they want to know how to lose weight and how to lose belly fat. Unfortunately, there are many different weight loss gimmick plans out there that prey on that very mindset. Many of these weight loss methods are expensive and require that you eat purchased foods or drinks. Some of these plans have elaborate ways of keeping track of foods and restricting what you can eat. Other diets sell you special concoctions that promise to help you lose weight while you eat whatever you want. The bad news is that most of these diets are great ways of thinning your wallet and not much more.

When I am asked what is the fastest way to lose weight, my answer isn’t always popular. The bad news is that most of these fad diets and weight loss methods are unreliable and do not keep the weight off for the long term. Simply eating purchased foods for 3 months, losing twenty pounds, and then returning to your old ways usually results in the weight coming right back on. Losing weight and keeping it off takes change. It’s not difficult because the best weight loss methods involve simple math!

The Secret to Weight Loss is Simple Math!

Weight Loss Calories In < Calories Out
No Change Calories In = Calories Out
Weight Gain Calories IN  > Calories Out

Pretty straightforward right? It should be no secret that if you eat more calories than you burn, you will gain weight. The same goes for losing weight. Burn more calories than you take in! This doesn’t mean that you have to exercise constantly to burn 2000 calories because your body requires energy just to function. Check out an online calculator to find out how many calories you burn without exercise. This information will help you to determine the proper amount of calories that you need. If you pay attention to this information and monitor your caloric intake, you will find that watching calories is a powerful weight loss tool.

10 Ways to Lose Weight without Dieting

One of the quickest ways to lose weight and keep it off is to seriously commit to changing your way of thinking about food and exercise. We live in a society that thrives on excess. The food on our plates is no exception. If you think that what is served to you at most restaurants is a serving, you’re sadly mistaken. Americans suffer from severe portion distortion and it’s your biggest enemy in the weight loss battle. So if you want to lose weight and keep it off you need to be more informed about your food choices.

Here are 10 tips to help you start to tip the calorie balance in your favor!

  1. Use an online calorie tracker:  Watch your calorie balance with a calorie tracker.  You may want to invest in a kitchen scale and be consistent about measuring foods until you get a better idea of what a serving means.
  2. Replace your drinks with water: Try to drink 6-8 glasses of water each day. Water has zero calories so if you replace two servings of soda with water each day; you just saved yourself about 200 calories! Replace more drinks with water, save more calories.
  3. Use a pedometer:  Log your steps each day and set a personal goal to improve your number of steps taken by 500 to 1000 steps every day. A body in motion burns calories!
  4. Buy smaller plates and cups: Use them to reduce portion sizes.
  5. Stop serving food family style:  If you have to get up to refill your plate, you may think twice about it.
  6. Add veggies to your meals: Vegetables are high in fiber and vitamins but low in calories. Replace high calorie starches with a second serving of vegetables (But do be careful how you prepare them. Cream sauces and butters can quickly add calories to your meal).
  7. If you feel hungry, try having a glass of water first and then re-evaluate: Studies have shown that many people mistake thirst for hunger.
  8. Brew your own coffee: Have you ever checked the calorie content of your morning latte? Check it, replace it and enjoy cutting 100s of calories out of your daily intake.
  9. If you go out to eat, resist the urge to super-size: Choose small items or if you are at restaurant, immediately measure out a smaller portion to eat there and take the rest home.
  10. Increase your fiber! Fiber helps your feel fuller longer and has been shown to reduce fat absorption and lower cholesterol naturally.

Looking for the quickest way to lose weight may sound appealing but the reality is that many of the latest dieting fads will send you on a rollercoaster ride. Losing 1-2 pounds per week is considered safe weight loss. Set small goals with realistic timelines and celebrate these achievements.

For people living with diabetes, reducing your weight and improving your learning more about diabetic diets that work will greatly improve your sugars and hemoglobin a1c blood test. You will also notice an improvement in your blood pressure and cholesterol. These simple changes can have lasting effects and prevent the progression of complications of diabetes. There is no need to do all 10 at once! Pick two and start there! No change is too small!

Creative Commons License photo credit: dsearls

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