Diabetes describes a group of metabolic disease in which the body has high sugar usually caused by either inadequate insulin production or because the cells do not respond properly to insulin or even by a combination of both. It is a long term condition that causes high blood sugar level. Symptoms of diabetes may include;
- Frequent urination
- Weight gain
- Sexual dysfunction (especially in men)
- Increased hunger
- Increased thirst
- Higher risk of skin infection
- Higher risk of stroke
- Blurred vision
Diabetes comes in three types;
- TYPE 1 DIABETES: in this case, the body does not produce insulin. Studies reveal that about 10% of all diabetes cases are type 1. This means it is uncommon.
- TYPE 2 DIABETES: in this case, the body either does not produce enough insulin to function or the body is insulin resistant (the cells in the body do not respond/react to insulin. Type 2 diabetes is the most common type of diabetes especially in Africa. 90% of diabetes cases are type 2 diabetes.
- GESTATIONAL DIABETES: during pregnancy, the glucose level in the blood of some pregnant women rise so high and their bodies are unable to produce enough insulin. This case is referred to as gestational diabetes.
Being obese or overweight contributes majorly in increasing the chances of developing the most common type of diabetes (type 2 diabetes). Studies reveal that obesity stresses the Endoplasmic reticulum (ER), the membranous network inside of cells responsible for processing protein and fat; this stress causes the ER to suppress the signals of insulin receptors and in turn leads to insulin resistance.
A higher percent (about 80%) of people with type 2 diabetes are overweight. It may be tricky but losing weight has a lot of benefits for diabetic patients especially type 2 diabetes. It is absolutely important for diabetic patients to control their weight. Losing weight and keeping it off is definitely not easy but totally worth the stress.
- WHAT ARE YOU EATING? It always starts with healthy eating. The first thing to do is to clean out your kitchen and your fridge too. Yes! All those unhealthy foods you’ve been consuming are going to be replaced with healthy foods that will be compliant for your treatment plan.
You’re going to have to cut down on the calories. Your doctor should tell you what calorie range is okay for you considering your age, current weight, weight loss goals and health condition. Plan your diet around this calorie range.
Breakfast is really important if you’re gunning to keep the weight away. Eating breakfast does not only kick off your metabolism but curbs cravings eventually leading to weight loss. Skipping breakfast makes you hungry sooner and you may end up binge eating.
Spread your meal out. It’s much better to eat small portions of food in short times than eating one heavy meal at once. Heavy meals may cause your blood sugar to increase. On the other hand eating bits of food regularly keeps your glucose level lower after meals. Spreading your meal out will curb your appetite and cravings, cutting your calorie intake down significantly.
You need loads and loads of fiber. Fiber helps to lower blood sugar levels and speed up the weight loss process.
Keep in mind that the metabolism changes that come with high blood sugar have the tendency to increase your appetite and slow fat burning. Don’t give up; persistence will give you great results.
The best plan is to go with veggies, lean protein, whole grains and fresh fruits.
- WHAT ARE’NT YOU DOING? To hasten your progress, you need to do more than just eat right. The major cause of obesity or overweight is physical inactivity. A lot of people go through their day without even a bit of physical activity storing fat up in their body especially the abdominal area. This in itself facilitates type 2 diabetics.
Not only your diet, you should change your lifestyle as well. Swap some habits for new and healthy ones. It’s time for new hobbies. Hobbies you should let go are those that encourage inactivity and instead do things like swimming, walking, dancing etc. take time out to stroll rather than hop a cab to a short distance, try walking. Incorporate daily bouts of activity in your daily life.
- ARE YOU GETTING ENOUGH EXERCISE? Physical activity may seem similar to exercising but it doesn’t mean the same thing. You have to develop a conscious exercise routine to aid your weight loss process. Exercises don’t only aid weight loss but guarantees overall health. Cut few minutes from your schedule and exercise regularly. Try HIIT for a faster result.
A good workout routine combined with healthy eating and a physically active lifestyle not only burns the fat built keeps it away.
- WHO’S GOT YOUR BACK? Sticking to a weight loss routine has to be one of the most difficult things to do. There will be times when you just want to give up and other times when you want to give in and take a scoop of ice-cream. It is during times like this that you need a strong support system. Your support group should be made up of people who could influence you like your parents, friends, and physical care-giver, people who are on the same weight loss journey as you or even some people who already have a success story. They are the ones that will encourage you to keep going till you achieve your end goal. You can also join us on Africanweightloss.com/forum and if youve got any other questions, leave a comment or send a mail to firstname.lastname@example.org
The journey doesn’t end at achieving your weight loss goal. Keep going and you’ll keep the doctors away. Please make sure to consult with your doctor before engaging in any weight loss program.