9 Dos and Don'ts of Dieting With
Diabetes
Slimming down can help get your blood sugar levels back into
the normal range, and in some cases even cut down on or eliminate the need for
medication. Easier said than done? Boost your odds of long-term success by
following these expert tips.
Fitness Tips for
Beginner Athletes
1. DO mentally prep
yourself.
"Losing weight is more like a marathon than a sprint;
you can't go as hard as you can for a short period and then stop," says
Michael Dansinger, MD, director of Lifestyle Coaching for Diabetes Weight Loss
at Tufts Medical Center and nutrition doctor for NBC's The Biggest Loser.
"If you're not ready, any changes you make aren't going to be
sustainable."
To find the motivation you need to keep going and going,
Dansinger suggests comparing where your current habits are taking you to where
you'd rather be in 5 years. Will you have diabetes-related complications? Or
will you be healthier than you are today? The decisions you make now can shape
your future.
2. DON'T go
overboard.
You're more likely to stick with it if you start small, says
Carolyn Brown, RD, a nutritionist at Foodtrainers in New York."Your first
step might be aiming for an extra 15 minutes of exercise, or skipping the
after-dinner treats," she says. "Commit to two new things per week,
and build on them."
3. DO some detective
work.
Tracking everything you eat and drink for at least a week is
the best way to detect patterns."You might find that you graze a lot more
throughout the day than you realized, or that you often forget to eat
breakfast," Brown says. You can use an app or pen and paper, whichever you
prefer.
4. DON'T blow off
breakfast. Or lunch. Or dinner!
It backfires. "When you skip meals, you're setting
yourself up for a poor eating pattern for the day, as you'll probably be
hungrier later on," says Jaclyn London, RD, senior clinical dietitian at
The Mount Sinai Hospital in New York. She explains that meal skipping is
especially dangerous for people with diabetes. "It can put you at risk for
hypoglycemia, and not eating consistently can interfere with how certain
diabetes medications are processed in your body."Eat breakfast. If you
don't, "you're essentially asking your body to run on no fuel,"
London says. She recommends starting the day with a high-protein ingredient,
such as an egg or Greek yogurt, so you stay full longer.
5. DO work with your
emotions.
Many people overeat when they're anxious or depressed.
"Stress is a huge factor. It actually raises your blood sugar
levels," Brown says. She often encourages her clients to meet with a
therapist to learn other ways to handle stress.
6. DON'T keep your
goal a secret.
Having a strong support system can make all the difference.
That can include friends, family, co-workers, or people who are working toward
the same goal.You can also team up with experts. "I'm a big believer in
working with a lifestyle coach, whether it's in person, over the telephone, or
via the Internet," Dansinger says. "You'll get the advice, structure,
and external accountability you need, which can increase the likelihood of
losing 10 percent of your body weight by fivefold."
Recent guidelines (issued jointly by the American Heart
Association, American College of Cardiology, and The Obesity Society) urge
doctors to refer overweight and obese people to a comprehensive lifestyle
program that lasts at least 6 months.
7. DO more than diet.
Watching what you eat is a good start. Exercise also matters
a lot. Besides cardio, you should also do strength training. Lifting weights or
working with resistance bands will help you build muscle and, in turn, curb
insulin resistance. "Your muscles play a large role in using and storing
sugar, so keeping them strong is really important for maintaining healthy blood
sugar levels," says Wayne Westcott, PhD, an instructor of exercise science
at Quincy College. Aim to do some strength-training at least twice a week. Be
active as much as possible throughout the day. Research links long periods of
sitting to a bigger chance of getting certain diseases, including diabetes.
Brown recommends doing small bursts of activity every hour. Get up and refill
your water bottle, walk to the farthest bathroom, or go chat with someone in
person instead of sending an email or a text.
8. DO keep eating
carbs.
You can, and should, keep carbs in your diet. "Our
brains run on carbs!" Brown says. The key is to watch portion sizes. A
serving is about the size of your fist. You
should also aim to cut back on the refined stuff (like white bread and pasta)
in favor of healthier, less processed options. Whole-grain pasta, brown rice, quinoa,
and sweet potatoes are good choices.
9. DON'T let a
setback sabotage you.
"Everyone falls off the wagon at some point by having a
bad day, week, or even month," Dansinger says. "The difference
between those who turn their health around and those who don't is persistence
and perseverance."
