Exercise maintains weight. Research shows that people who increase physical activity along with reduced calorie intake will lose more body fat than people who just diet. For confirmation, look at the National Weight Control Registry (NWCR), a database of 4,000 men and women who have lost 30 or more pounds and kept it off. Only 9 percent achieved and maintained their goal of weight loss without exercise. Most people on the record chose to walk as their form of exercise.
2. Eat breakfast
The most effective diet for diabetes includes breakfast. Skipping breakfast can lead to overeating on the day you become voracious. This can sabotage weight loss plans and cause blood sugar levels to increase. Studies show that eating breakfast, especially if it is cereal, is associated with better weight loss. A common feature among NWCR participants is that most of them had breakfast.
3. Cut the calories
The exact number of calories that people on a diabetes diet should consume depends on a number of factors, including age, gender, current weight, activity level and body type. A reasonable goal for people with type 2 diabetes is between 1,200 and 1,800 calories per day for women and between 1,400 and 2,000 calories per day for men.
4. Feast on fiber
Does your diabetes diet include a lot of fiber? If so, you are doing your type 2 diabetes a favor. Generous amounts of fiber help lower blood sugar levels and accelerate weight loss. In one study, adults who consumed the most fiber-rich foods had the lowest amount of body fat. Aim of three servings per day of fiber of fruits, vegetables, beans and whole grains. Mix fiber-rich legumes, such as chickpeas and black beans, in salads, chili and soups.
5. Eat mini-meals
A diabetes diet structured with three or more small daily meals is better than a diet plan that includes only one or two large meals. Large meals can cause blood sugar levels to rise, while eating smaller meals more often will keep your blood glucose levels lower after eating. In addition, a diabetes diet consisting of mini-meals spread throughout the day will help control hunger and calorie intake, leading to faster weight loss.
Video credits to Diabetes zone YouTube channel