If you have diabetes, you probably know the warning signs of low blood sugar, or hypoglycemia. "It's been described best as a little like the feeling you get when you're sliding on ice in a car: panic, rapid heart rate, [and] sort of a sense of doom," says John Buse, MD, PhD, professor of medicine, chief of the division of endocrinology, and executive associate dean for clinical research at the University of North Carolina at Chapel Hill School of Medicine.
You also probably know that hypoglycemia...
Plus, you'll probably have more energy and feel better.
The Right Balance for Diabetes and Weight Loss
Keep tight glucose control while you lose weight. You don't want to get high or low blood sugar while you change your eating habits.
Cutting 500 calories a day is generally safe for someone with diabetes. When you're choosing which calories to cut, cut them across the board: from protein, carbohydrates, and fat. The USDA says that calories for adults should come from:
45% to 55% carbs
10% to 35% protein
Carbs have the biggest effect on blood sugar. Eating carbs that have fiber (whole-grain bread and vegetables, for example) is much better than eating sugary or starchy carbs, because they are absorbed more slowly into the bloodstream, cutting your risk of blood sugar spikes.
Exercise, Diabetes, and Weight Loss
One of the many benefits of working out is that it helps keep your blood sugar in balance. You're also more likely to keep the pounds off if you're active.
If you're not active now, check in with your doctor first. She can let you know if there are any limits on what you can do.
Aim to get 2.5 hours of moderate aerobic exercise (like brisk walking) a week. You can split up the time any way you choose.
You should also do strength training at least twice a week. You can use weight machines at a gym, hand weights, or even your own body weight (think push-ups, lunges, and squats).