Diabetes & Weight Loss

Here is a question I received regarding how to lose weight:

How do I lose 60 pounds in 6 months? What things should I be considering before going ahead? Any info much appreciated. I am very grateful for your help. Thanks.

Answer: Its great that you are interested in reaching a healthy body weight. Those with a healthy body weight will have a reduced risk for diabetes, high cholesterol, high blood pressure and heart disease.

You will want to make sure you are eating a balanced diet with sufficient nutrients.

First, talk with your doctor about your weight loss goals and discuss how much weight your doctor recommends losing. Ensure that you do not have any health issues that need to be addressed. Also, discuss exercise with your doctor.

While it seems appealing to lose weight quickly, the general rule of thumb for safe weight loss is 1 to 2 pounds per week.

Here are some tips to help you with your weight loss:

• Increase your activity! The more you move, the more calories you burn. You might choose structured activities such as joining an intramural team sport or taking exercise classes. Also, simple day-to-day choices increase activity such as taking the stairs instead of the elevator, going for a walk instead of watching TV, or walking the golf course instead of using a golf cart.
• Cut out sodas and other sugary beverages. These beverages pack a lot of calories without offering other nutrients. Choose water or other low calorie, low sugar beverages (such as Crystal Light, etc.).
• Limit empty calorie snacks such as chips, cookies, cakes, etc.
• Get your whole family involved. When everyone is eating healthy & exercising, temptation to overeat or choose empty calorie foods is lower.
• Increase your fiber intake. Fiber is naturally found in grains, vegetables and fruits. One of the benefits of fiber is that it helps to keep you full longer.
• Focus on whole grains instead of refined flour foods. Choose whole grain bread over white bread, select brown rice over white rice, and choose whole grain cereal instead of sugar ones.
• Include vegetables and fruits in your diet as snacks as well as part of meals (choose whole vegetables and fruits over juice).
• Include low-fat dairy products and lean protein sources.
• Watch portion sizes of high fat foods such as salad dressing. Limit other high fat foods such as fried foods, butter, etc.

Stay motivated and remember it takes time to lose weight just as it takes time to gain weight. You can do it!