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Weight loss tips for diabetics

Last week we posted a helpful #diabetestip on Diabetic South African, and a bunch of you replied asking for weight loss tips for diabetics.

So we asked Lauren Moore, one of the dieticians on our Panel of Experts, for some helpful weight loss tips. Here’s what she had to say.

Weight loss tips for diabetics:

1. Focus on balancing your plate

Aim for half a plate of non-starchy vegetables, a small portion of complex carbohydrates and some lean protein (eg eggs, fish, chicken).  Without the big portion of vegetables, it is hard to keep the portions of carbohydrates appropriate while still feeling full and satisfied – the vegetables are the key!  Aim to do this every night for supper at first, then try to get a big vegetable portion at lunch too.

2. Choose lean proteins most of the time

They are lower in calories (but very filling).

3. Drink lots of calorie-free fluids

Many of our cravings stem from dehydration.  Our bodies often tell us we are craving foods like fruits or yoghurt, when the body is actually just looking for more fluid.  This leads to excessive calorie (and often carbohydrate) intake.  A good tip to increase fluid intake is to ensure you drink a big glass of water before each meal.  

4. Aim to prepare a few meals in bulk

When you have some free time. Pre-portion them and store them in the freezer.  This helps when you are having a crazy week and don’t have the time/energy to prepare healthy meals in the evening.  Having back-up meals available will reduce your reliance on convenience foods or fast foods, which are often extremely calorie dense.  

5. Exercise is a key component in the weight loss journey

Aim for at least 150 minutes of exercise per week (5 days x 30 minutes), ideally a combination of resistance exercise (push ups, lunges, squats and gentle weight) and cardio.  Download a free app (like the 30 Day Workout) to motivate you, and aim to participate in social events such as the Park Run (lots of people walk it too!)

Do you have any weight loss tips to add?

Published inAsk the Dietician

4 Comments

  1. Cynthia Amponsah Dacosta Cynthia Amponsah Dacosta

    Am not fiabetic but i want to eat healthier,

    • That’s a great plan, Cynthia! You don’t have to be diabetic to eat a healthy diet 🙂

  2. paseka paseka

    my HbA1c results are 42 mmol/l (6%) . what can i do do to reduce the risk of being type2 diabetic?

    • Hi Paseka!
      Take a look at this article for tips on how to manage Type 2 diabetes – many of the tips are the same for reducing risk: https://sweetlife.org.za/managing-type-2-diabetes/
      Ideally, you want to cut out refined carbs and sugar and eat a healthy diet, lose weight if necessary and exercise regularly. Good for you for being so pro-active about your health!

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