With any diagnosis, weight management needs to be a key element of a treatment plan.
Whether you have diabetes or pre-diabetes, weight management needs to be a key element of your treatment plan. Did you know that having excess body fat can result in insulin resistance? Insulin resistance means that the body creates insulin but that the body tissue cannot use it properly to help take in blood sugar. Reducing body fat reduces the likelihood of insulin resistance, as well as the risk of heart disease and some forms of cancer, making fat reduction a priority for all diabetics. And if you are at risk of Type 2 diabetes, managing your weight could even prevent the onset of full-blown diabetes. With the importance of weight management for diabetics and the prevalence of the issue (one study finding that more than 87% of Aussie diabetics are overweight or obese) we wanted to share our top-5 tips to help manage weight and reduce fat:
1. Numbers! Numbers! Numbers!
The first step of controlling something is measuring it - you need to understand where you are and what you're working towards. This is absolutely true for weight management. Although some of us hate numbers, understanding them is an important step towards managing your weight. Your Body Mass Index or BMI is a good measure of finding a healthy goal weight. It takes into account your current weight and height to place you on a range for you're weight and height. We should ideally aim for a BMI between 18 to 25. Above is a BMI chart created by the Australian Department of Health
. Once know your weight and height you can plot your current position and approximate BMI number (on the far right). Ideally, you should aim to be in the light green range, and if you're not you can set that goal, and start working towards it!
Because some people find it cumbersome or time-consuming to plot their position on a graph, you can now buy some amazing smart-scales that can provide you with your exact BMI! Some scales, like the Medel DIAGNOSTIC XXL Scale, can tell you your BMI and track your body fat %, muscle %, water retention, bone density and more!
2. Keep a diary
You need to be organised to manage your weight, and the best way to stay organised is to keep a diary. With a diary, you can record your numbers in one place, track meals and exercise. Not only will you be better able to keep your weight in check, you'll be able to track your progress week-on-week. you'll also be able to look back on everything you've done for inspiration and ideas for good meals and exercise routines. Best of all, it takes barely any time at all! You may also like to use your smart device to keep track digitally.
The Dario Blood Glucose System has a free App that lets you simply and easily log your weight, carbohydrates and meals, and progress! *A complimentary Dario Blood Glucose Monitoring System is available with any purchase from ibdmedical.com.au. Simply use discount code FREEDARIO at checkout to redeem this offer.
3. Check and record your weight only once a week
The healthy way to go about keeping a track of your weight is to only weigh yourself once a week and record your BMI readings from the above chart for that week. This gives you plenty of time to work out and go about your everyday activities without worrying about your weight every day. Remember, your weight is just a number, it's your BMI and body fat % that really matters, and as long as you are within the healthy BMI range, YOU ARE HEALTHY. When you weigh yourself, make sure you weigh yourself at the same time of the day regularly. This is important because your weight can fluctuate every hour depending on the food you eat, what you drink, your stress level and activities on the day. To make tracking your progress easier, consider getting a scale with a measurement memory. For example, the Medel DIAGNOSTIC XXL Scale will log the last 10 readings, so you could always go back and record in case if you forget! CLICK HERE for more information on the MEDEL Diagnostic XXL Scale. With 5-year warranty, Medel DIAGNOSTIC XXL is a diagnostic scale with an easy-to-read and extra-large LCD display. Medel Diagnostic XXL calculates body weight, body fat, body water, muscle ratio, bone mass and calories requirement.
4. Slow down and pace yourself
Don’t be in a hurry! Take your time to manage your weight. If you try to lose weight too fast, it is most likely that you will gain it right back. This is because rapid weight loss causes metabolism to slow down, which results in slower weight loss overall- or 'plateauing'. Remember too that trying to accelerate the process of losing weight too much deprives us of energy, nutrients, keeping us tired and fatigued. This is why fitness experts themselves suggest pacing yourself for a happier, maintainable, journey in weight management.
5. Be kind to yourself!
This is probably the most important step of all! Even with healthy eating and exercise, your weight can fluctuate up and down at times. Don't get caught up on anyone days reading and focus on the overall trend. The important thing is that you are making a positive, healthy, and sustainable lifestyle change. So be kind to yourself and be proud that you're taking control of such an important aspect on your health.
Our Services and Blog posts are NOT intended to substitute any professional medical advice or treatment and are offered for informational purposes only. Remember to always work with your doctor before changing anything about your medication or diabetes management. The above information is NOT medical advice.