Diabetes And Weight Loss - Practical Tips

Losing weight can be difficult when diabetes is in the pictures. Here are some practical tips that might help

REALIZE THAT YOU HAVE TO GET CONTROL WAY BEFORE YOU LOSE WEIGHT

This is the one part of weight loss that can make or break your plans.  Once you decide to lose weight it can be a slow process.  It didn't take one month to gain all the weight and you shouldn't expect to lose all the weight in a short period of time.  Way before you see any pounds leave your body you will have to get in control. That will mean changing habits that you've had for a long time.  You have to stick with it in order to see the weight loss in the future, which can get frustrating.  Sitting at a table eating a "healthy meal" while your family members eat fast food might be difficult, so be prepared.

Remember the bigger picture...don't give up on you want most (the weight loss) for what you want at the moment (some food you shouldn't be eating, not exercising so you can watch television, etc....).
 

"IF YOU DON'T HAVE IT YOU CAN'T USE IT" (AND VICE-VERSA)

Losing weight is a 24 hour job.  You can't eat well at breakfast, overeat at lunch, overeat at dinner, eat the wrong snacks and then expect to shed any pounds.   That won't be good for your diabetes management plan either.

Stock your home with the foods you need to stick to your meal plan.  Don't go to the supermarket, buy sugary foods, go home and then complain that the only food you have to eat is fattening.  Be deliberate about your shopping habits.  Take the time to plan what you
need to buy, and stick to your list.  You almost have to be in an "attack mode" when you shop.  Be conscious of everything you put in your shopping cart.  Buy the foods that will help you reach your weight loss goals.  Be sure to follow through and USE the foods once you get home.
 

EXERCISE "DO WHAT YOU CAN DO EVEN IF IT'S NOT WHAT YOU CONSIDER THE BEST"

Do what you can do when it comes to exercise.  If all you do is lift your arm from the chair ten times, then do it.  If  all you can do is walk to the corner and back to your home. Do it.  If it's the best you can do, it's the best.  Nothing else needs to be said.

You don't have to compete with an exercise tape, or with your neighbor who jogs five miles a day.  Keep yourself at your OWN pace.  If you can't walk or stand well, get yourself some chair exercise audio and videotapes. They do work.  Don't limit yourself by thinking the things you CAN do aren't worth accomplishing.  They are.
 

CARRY IT THROUGH IN EVERYTHING YOU DO

This is so important to weight loss, as well as to diabetes management.  If you want to lose weight you have to carry your good habits over to every aspect of your life.  Eat well at home, at work, on vacation and every place else you are.   Try to exercise at home, going to work, on your birthday and any other time you can fit it into your schedule.

If you're going on a car trip carry snacks with you that fit into your meal plan.  Take snacks that fit into your meal plan to work.  Keep them in your desk drawer so when you crave something to eat it'll be handy.

Don't be afraid to let people know that you're trying to lose weight.  This will make it easier for you when you're around other people.  You have to be able to turn down food you shouldn't eat when you're with others.  If people know you're trying to shed some pounds they might even offer food that FITS your meal plan, IF you let them know you're trying to shed pounds.
 

KEEP TRACK OF WHAT YOU DO & RECOGNIZE YOUR PROGRESS

Keep track of the things you do that's related to your weight loss goal.  Buy yourself an inexpensive notebook and keep a journal.  Write down what you eat, how much exercise you do, how you're feeling and anything else that you can think of.  Remember it's your journal.
You can write down the weather for each day if you'd like.   It's up to you.  Try to let your journal fit your personality.
 
 

FIND SUPPORT

Support is key to staying motivated. It doesn't matter if your support is your family members, friends, or you puppy who greets you each day.  Find some type of support.  If you have a computer there are various online sites you can visit that can give you information, tips, and other weight related offers.

If the support you find in magazines, books or online, doesn't take diabetes into account you MUST recognize this and use the information wisely.  If a support group tells you not to snack during the night and you need to eat a bedtime snack after you take your insulin or oral diabetes medication don't listen to that advice.  But you might be able to use information concerning exercise and cooking.

Family support hits close to home, in both directions.    If your family supports your goals and tries to help you eat well and exercise then it can be a welcome influence.  But if your family members don't support your weight loss goals that can be hard to deal with.

Having people close to you work against you, or not help you, might lead to a lack of motivation.  It's important to realize that you have to do this for YOURSELF.  Not having a support system close to home is just a problem you have to work around.  If you're in this type of situation, don't give up, you can still lose the weight.
 
 

KICK BAD HABITS TO THE BACK OF THE LINE

Bad habits have a way of showing up at the worst times (for example, when you're at a table full of food you shouldn't be eating).  Don't hide from bad habits.  Face them head on and fight the fight you need to wage in order to beat it.Kicking bad habits is the continuous struggle.   Changing from what you've done all your life, to a new weight-loss-style of living might be a difficult task.  But remember, it's new and you may have a few "slips" before you get into the new way of doing things.  If you make a mistake and eat something you shouldn't eat, or don't exercise for day or two, don't be too hard on yourself.  The main thing to do is get BACK ON TRACK.