 |
 |
Send to a Friend |
Weight control = Improved quality of life
Getting rid of that "spare tire" around one's middle is important to diabetes prevention and management.
Extra abdominal fat damages the body's ability to process and make insulin. When your body cannot effectively process and make insulin, you have type 2 diabetes.
A proven link
A recent study verified the link between diabetes and weight. The study involved adults who were at risk of getting type 2 diabetes. Those who increased their physical activity and lost 5 to 7 percent of their body weight (10 to 15 pounds) reduced their progression to diabetes by 58 percent.
A better life
Doctors like Sean Hearn of Allina Medical Clinic - West St. Paul prescribe weight control and exercise for all their patients with diabetes. It not only improves diabetes control; it improves quality of life.
For example, many persons with diabetes are on five or more medications. Healthy eating habits and regular exercise often decrease that need.
"You are on lower doses with fewer side effects," says Hearn.
Successful weight loss
Dr. Hearn outlines these steps to successful weight loss.
Decide to do it. If you don't want to make changes to lose weight, it's not going to happen.
Have realistic expectations. Losing 100 pounds in six months is probably unrealistic. Losing 10 to 15 percent of your body weight (usually 15 to 25 pounds) is more doable and better for your diabetes control.
Start exercising and stick with it. Begin with 10-minute increments, building up to at least 30 -- preferably 60 -- minutes a day.
Look at your BMI or body mass index. It determines whether you're at a healthy weight. Your doctor or nurse can help you calculate that figure. A BMI of 25 or more means you’re overweight.
Keep tabs on what, when and how much you eat. Hearn has his patients keep a food diary. He reviews that diary with them and points out simple changes they can make in order to lose weight and keep it off. Common suggestions include:
- Decrease the size of food portions.
- Drink diet pop or water instead of sweetened drinks, like regular soda or Kool aid.
- Go out to eat twice a week, not four to 10 times.
Gradually make permanent changes. If you think of it as a temporary diet and exercise program, you’ll go back to old habits and gain back the weight you lost, plus more.
Stay away from fad diets. They might have good short-term results, but it’s hard to keep them. Many people gain back the weight they lost and then some.
Related Links
"Dialog: Living with Diabetes" newsletter
Source: American Diabetes Association; Sean Hearn, MD, family practice, Allina Medical Clinic-West St. Paul
First published: 09/10/2003
Last updated: 10/31/2005
Reviewed by: Paul Kleeberg, MD, medical director, Internet/Intranet Services, Allina Hospitals & Clinics