The Road to Fitness for Diabetics
Most overweight people have at some point considered shedding some pounds. If you are at risk of getting diabetes or have it already, there is no better time than the present to get started. Diabetes is one of the world’s leading causes of death, and the most common form is Type 2 diabetes. Obesity causes or intensifies diabetes in 90% patients. You should follow some simple steps to fend these dangers off, or resort to weight loss surgery at a reputed hospital in Melbourne to stay fit.
Here is how you can get yourself on the road to fitness as a diabetic.
Physical Is the Way to Go
Exercise slashes fat like nothing else. Increased physical activity coupled with reduced calorie intake definitely goes a long way in helping you lose weight. Reports concerning thousands of people corroborate these claims. The sort of exercise you choose doesn’t really matter; walking is the most preferred form of exercise, but you can choose whatever moderate to intense form of exercise you like.
Don’t Skip Breakfast
Breakfast is definitely a part of an effective diabetes diet, and shouldn’t be skipped. Skipping a meal only leads to overeating later which disrupts the entire diet plan. This, in turn, causes a surge in blood sugar. A regular breakfast, preferably cereal, leads to weight loss as observed by several studies.
Cut Down on the Calories
This really goes without saying, but cutting down on calories will definitely do wonders for weight loss. A number of factors determine the exact number of calories you should consume, including age, weight, gender, body type, and activity level. A rather achievable goal for type 2 diabetic patients is anywhere between 1400-2000 calories for men, and 1200-1800 for women. You can speak to your dietician or doctor to sketch out a proper, customized diet plan.
Fibre Is Good
Your diabetes diet should totally include tons of fibre, as it helps lower blood sugar levels and speeds up weight loss. It is ideal that you get three servings of fibre-rich food every day including fruits, vegetables, whole grains, and beans. Your usual chilli, salads, and soups could do with a generous sprinkling of black beans, chickpeas and any other fibre-rich legumes.
Mini Meals Are Great
Instead of having one or two big meals, try switching to a balanced and structured diabetes diet which accommodates three small meals or more. Large meals usually cause spikes in blood sugar. Smaller meals keep glucose levels in check and also don’t let you get too hungry too soon. This also controls calorie intake and is hence a fantastic weight loss solution. Diet plans are the way to go, as is exercise and weight loss surgery offered by various clinics in Melbourne.
Conservative Estimates and Realistic Goals
You can’t possibly transform yourself overnight, and you shouldn’t try to. You’ll only end up taxing yourself and making things worse. Try to set smaller, realistic goals instead which work well for the cause in the long run. Start off slow, and increase progressively. You don’t have to run 5 miles on your first day or give up carbohydrates overnight. You can circle the block a couple of times a week and slash guilty pleasures like desserts on weekdays. Soon, these goals will become habits and you will be on the way to a better, healthier life.
Help and Motivation
Whether it is studying for an examination or sticking to a weight-loss plan in the long term, doing anything alone is always difficult. You should seek out others willing to embark on this journey with you, and also find role models who have navigated these waters and emerged with flying colours. If things aren’t working out, feel free to visit a new dietician in Melbourne or visit a doctor for weight loss surgery. You are never alone, and will always have a friend online or offline willing to keep you goin