The Exercise Factor

If you’re overweight and have diabetes, or are at risk of getting it, you have to exercise. There’s no way around it.

In your body, what exercise does, is it allows you to bind or uptake insulin more efficiently.

Your pancreas makes insulin, a hormone that “unlocks” the cells so they can use sugar from the food we eat as energy. You have what they call receptor sites, and the more you exercise, the more active your receptor sites are. And the less you exercise, the less active and responsive they are.

If you’re serious about losing weight, working out has to be part of the big plan. But check with your doctor before adding it to your routine.

The Importance of Diet

It’s easy to talk about losing weight. But doing it and keeping it off can be tough.

It can be hard to diet if you have diabetes. You have to inject insulin and check your blood sugar several times a day while you’re watching what you eat.

When it comes to food, too many people have no idea what’s good, what’s bad, and what’s too much.

“The thing that predicts weight loss the best is monitoring intake. If you become aware of how much you eat, you have a much better chance of regulating that in a way that makes sense.

What to Eat

Look at your carbohydrates. Look at the source of the food with carbohydrates in your daily diet. And then start reducing the portions,” she says. “By doing that, then, immediately you’re also reducing the calories.

The American Diabetes Association has some suggestions for “best food choices” that are good for everybody, diabetic or not:

• More vegetables, especially non-starchy ones (no potatoes, corn, or peas). And watch the salt.
• Whole-grain foods. (Think whole wheat bread) over refined grains and flour. Half the grains you eat should be whole grains.
• Lean proteins . Fish at least twice a week, and bean or soy instead of meat, when you can. When you do eat meat, go lean (pork loin or sirloin). And remove the skin from your chicken.
• Fruit. Fresh is best. If you choose canned or frozen, make sure it has no added sugar.
• Fats. They’re OK in small amounts if you’re eating healthy fats, like those from avocados, olives, nuts, or seeds. Avoid the full-fat cheeses and full-fat milk. No regular butter or creamy sauces. And put back those potato chips and fatty snacks!

Source: WebMd