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