Diabetes and Your Weight: Healthy Weight Loss Tips
Why Do You Want to Lose Weight?
It's not enough to hear from your doctor that you should drop extra pounds. It must be something that you want for yourself. Think about why it's important to you. This will help you keep on track through the tough times of low drive or high temptation. What inspires you to lose weight?
- Do you want to be able to keep up with your children as they get older and more active?
- Is there a charity walk or run you've always wanted to join?
- Are you tired of feeling tired?
- Do you want to manage your diabetes more easily?
- Are you planning a big vacation and want to be fit enough to fully enjoy it?
- Do you want to lower your chances of heart disease and other health problems?
Whatever your reasons, write them down, and post them on the refrigerator door or somewhere you can see them. The list will remind you every day why you're tackling the challenge of losing weight.
Set Eating Goals You Can Meet
Crash diets or those that limit you to a few foods are tough to keep up over the long haul, and your lost weight is likely to come back. In the long run, it's better to start with a smaller goal, like losing 10 pounds. Set a doable date for reaching this goal. Then focus on making healthy changes in your eating and exercise habits.
Try these goals on for size. Which ones fit your lifestyle?
- I'll eat whole-grain cereal and skim milk instead of a muffin for breakfast 4 days a week.
- I'll cut back on eating out, or I'll plan before I do by looking at the menu online and deciding ahead of time what to order.
- I'll eat blueberries and nonfat yogurt instead of ice cream.
- I'll use the "Plate Method" to help manage my portions. Non-starchy vegetables and fruits go on half the plate, starchy foods such as brown rice go on 1/4 of the plate, and lean proteins such as skinless poultry, fish, and lean meat go on the other 1/4th.
- I'll write down everything I eat for 2 weeks.