How to Lose Weight as a Diabetic without Losing Your Sanity

As a diabetic, you have to pay close attention to what you’re putting in your body in order to keep it healthy and happy. Unfortunately, this can sometimes mean giving up foods you love or missing out on social situations that revolve around eating junk food and drinking sugary beverages with your friends. But it doesn’t always have to be like this! There are plenty of ways to eat well as a diabetic without feeling like your life is over, just check out these 5 tips below to see how you can lose weight as a diabetic without losing your sanity!

Don't try to do too much at once

The key to weight loss for diabetics is avoiding spikes in blood sugar and insulin. So when you're trying to lose weight, it's important not to try too much at once. For example, don't cut out all carbs from your diet or start running 5 miles every day. Instead, focus on one thing at a time, like reducing your carb intake or getting more exercise. You can also incorporate new habits into your lifestyle gradually over time. If you're cutting back on carbs, try cutting back by 10% this week and then another 10% next week until you reach your desired goal. If you want to be more active but are struggling with motivation, just set aside 15 minutes each day that are exercise only time so that it doesn't feel like an overwhelming task (and if the 15 minutes isn't up yet, don't beat yourself up about it!). Another good tip is to take note of the things you do during the day that may contribute to weight gain, such as eating a big meal late at night or snacking after dinner. Try cutting those things out of your routine and instead focusing on healthy snacks throughout the day so that you have less chance of bingeing later on. And don't forget, there's no wrong way to lose weight—just find what works for YOU!

Set small, achievable goals

Setting small, achievable goals will help you see progress and make it easier to stay motivated. These goals should be tangible and not too long-term so that they are more manageable. For example, instead of lose 20 pounds by the end of summer try lose one pound per week for four weeks. To start seeing results quicker, use smaller plates or bowls and drink water before eating.

Don’t forget about your medications: It is important to take medication even if you don’t feel sick because many people with diabetes have an increased risk of heart disease and stroke. Ask your doctor what type of activity is safe for you and always tell him/her about any side effects you're experiencing. Finally, keep in mind that all things in moderation. Make sure that when watching TV or on the computer that there are periods when you do something else like read a book, call a friend, etc., otherwise these activities can easily lead to being sedentary and increase weight gain.

Keep a food journal

Keeping a food journal is one of the most effective ways to lose weight. It helps you identify what foods are causing you problems and figure out which diet plans will work best for you. It's also an easy way to track your progress and see how much weight you've lost over time. Write down everything you eat, including every bit of fat, fiber, carbohydrate, and protein. Write down what time it was when you ate it and at least two adjectives to describe how it tasted. After three months, take a look at your data in order to find patterns in when and why you overeat. Remember that there is no such thing as a bad food; rather, some foods may be more problematic than others because they are high in calories or carbohydrates. When you do make substitutions, try to replace these high-calorie items with lower calorie options like fruits or vegetables. You can also try choosing lower carb alternatives like whole grain breads or pasta made with corn flour. These changes might feel like drastic alterations to your eating habits but they're just small tweaks that can have major impacts on your waistline. Be honest with yourself about what you're eating and if it doesn't taste good, don't finish it! If you're still hungry afterwards, then maybe it was too big of a serving size.

Find a workout routine you enjoy

It can be difficult, but it is not impossible. I recommend starting with the basics and building up. For example, if you have never exercised before or only do so sporadically, start off with walking for 30 minutes every day. If you are experienced but overweight, try going on a low-carbohydrate diet while adding in 30 minutes of cardio each day and reducing your calorie intake by 500 calories per day until you reach your goal weight. Once you've reached your goal weight, cut back on carbs and increase activity gradually until you get to maintenance level (1). Once you've reached maintenance level, return to the previous levels of carbs, activity, etc., and aim for two pounds lost per month. Keep doing this and you'll reach your desired size in no time!

If that's too fast for you, don't worry: there are plenty of other ways to reduce weight that won't leave you feeling deprived. One study found that eating less sugar can lead to significant reductions in weight over time!

Seek support from others

Diabetes can make managing your weight difficult, but there are resources that can help. Talk with your doctor about the most appropriate diet for you and what kind of exercise routine would best suit your needs. You may also want to seek support from others in the same situation so that you don't feel alone. There are many communities on social media that can provide emotional support and advice when you need it most. The National Diabetes Education Program (NDEP) offers many online resources as well. It's okay to ask questions! If you're unsure about anything, be sure to speak up. If someone says something that upsets or offends you, ignore them and move on with your day.

Take your medication as prescribed

It may seem counterintuitive, but many people with diabetes are able to lose weight by taking their medications as prescribed. There are numerous medications that can be prescribed, both by your general practitioner and your endocrinologist, which will help you lose weight. One is Metformin, which helps the body use insulin more effectively and also suppresses hunger hormones. Other popular prescriptions for weight loss include Actos (a medication used to treat type 2 diabetes) and Phentermine (an appetite suppressant). Speak with your doctor about potential side effects before starting any new medications. Remember, these medications aren't guaranteed to work for everyone. If they don't work for you after some time, consult with your doctor about other options that might work better for you.

Don't give up!

It's tough enough being diabetic, but when you find out that it will also be difficult to lose weight, it can feel like the entire world is against you. The good news is that there are many things you can do to make this easier. One of the most important things is that everyone needs exercise. So take up some kind of physical activity such as walking or even biking. If you're overweight and have type 2 diabetes, it's recommended that you check with your doctor before starting an exercise program. There are also medications that may help with weight loss for people with type 2 diabetes (although these come with side effects). And if all else fails, there is always surgery - bariatric surgery which limits food intake by shrinking the stomach size or gastric bypass which alters the digestive system so less food is absorbed into the body.