Obesity and diabetes are two related chronic diseases that are becoming more common in the world. The World Health Organization has estimated that 422 million adults currently have diabetes, and that number will reach 629 million by 2045. In addition, problems connected to obesity are thought to be the cause of almost 2.8 million deaths each year.
Type 2 diabetics are more likely to be overweight or obese since obesity is a known risk factor for the development of type 2 diabetes. Hence, controlling one’s weight is essential for both preventing and treating diabetes and obesity. In this blog post, we will share five simple rules that diabetes people can follow to prevent obesity and improve their wellness.
Consume a Balanced Diet
Maintaining a healthy weight and controlling diabetes require a balanced diet. Patients with diabetes should try to eat a variety of foods that are high in nutrients, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. They should cut down on processed and high-sugar foods, which can trigger blood sugar increases and weight gain. With the help of a qualified dietitian, diabetic patients can create a customized meal plan that fits their dietary needs and lifestyle.
Monitor Portion Sizes
A key component of weight management is portion control. Patients with diabetes should be careful with portion sizes and refrain from overeating. To help individuals in estimating their portion sizes, they can use tools like measuring cups, food scales, and visual aids. Patients with diabetes who eat carefully and slowly claim to feel fuller and avoid overeating.
Keeping a healthy weight and controlling diabetes require proper water intake. Water helps with digestion, helps control body temperature, and helps wash away impurities. In order to prevent weight gain, diabetic patients should limit their use of sugary beverages like soda and juice and strive to drink at least eight glasses of water daily.
Incorporate Physical Activity
Frequent physical activity is essential for weight management and diabetes control. Patients with diabetes should try to exercise for at least 30 minutes every day, five days a week. Individuals can include a number of activities in their routine, such as walking, swimming, cycling, or strength training. Diabetes patients who participate in physical activity may be able to lose weight, increase insulin sensitivity, and lower their risk of complications including heart disease and stroke.
Stress can affect diabetes control and lead to weight gain. Diabetes patients should practice relaxation techniques, get enough sleep, and engage in fun activities to minimize their stress levels. Patients with diabetes who manage their stress can sleep better, avoid emotional eating, and reduce the risk of complications.
Weight management is crucial in the prevention and management of diabetes and obesity. A wellness program for diabetic patients can help dodge both conditions and improve overall well-being. It is essential to share your concerns with a healthcare professional who can provide personalized recommendations and support for weight management and diabetes control.