By: Thuy McKitrick, Pharmacy Program Manager
Being overweight or obese increases risk for complication in those with diabetes. Losing just a few pounds through exercise and eating well can help you control your diabetes and can reduce your risk for other health problems. Losing weight will also help you have more energy and feel better in general!
Here are some tips for losing weight and keeping it off.
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 you’re likely to gain your weight back. In the long run, it's better to start with a smaller goal. Set a doable date for reaching this goal. Then focus on making healthy changes in your eating and exercise habits.
Here are some example goals that may work for you:
- I'll eat whole-grain cereal and skim milk instead of a muffin for breakfast four 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.
- I'll write down everything I eat for two weeks.
Set Fitness Goals You Can Meet
Being active every day will help you control blood sugar levels and boost your energy and overall mood. Moving your body every day will also help you take off extra weight. Look over these goals:
- I will walk around the neighborhood after dinner for 30 minutes on Mondays, Wednesdays, and Fridays.
- I will get off the bus two stops early and walk the rest of the way to work.
- I will sign up for the weekly low-impact aerobics class at the gym.
- I will track my exercise every day by writing it on my personal calendar.
Plan for Weight Loss Challenges
Think about all the things that happen during the day that make you want to overeat or make less-than-healthy choices. Make a plan to overcome these challenges and make better decisions.
Celebrate Small Success
Take a moment to look at each small success. A lifestyle change is hard, and you deserve to feel proud of your efforts. Over time, you'll see the benefits of these changes in the form of better overall health and well-being. Stick with your new healthy habits, and as time goes by, you're likely to meet, and perhaps pass, your first weight loss goal.
Physician Health Partners (PHP) care coordinators provide support to help you manage your health.
Talk with a care coordinator today.
720-612-6700, option 2
Mon – Fri, 8 a.m. – 5 p.m.