Diabetes need not stop you

Find an excuse to be active

Diabetes is an excuse to get active. Start with simple things walk to the nearby market, use the stairs or help with household chores. You’ll slowly start enjoying the physical activity. One need not fall into the monotony of exercise. Change your exercise plans to suit your time, money and convenience, with help from fitness trainers.

Be positive

Positive attitude plays a major role in remaining managing diabetes. A person with well controlled diabetes will live longer than someone who has not been diagnosed or is not taking treatment.Awareness is the key and sensible indulgence is the way to live a happy life!

Small Steps Big Rewards.

Weight management may be the most important task for most Type 2 diabetic individuals. Did you know that nearly 9 out of 10 people with newly diagnosed type 2 diabetes are overweight? If you are overweight, losing some weight could help you better manage your diabetes.

A slow steady intentional weight loss using nutritional change and exercise is associated with beneficial effects on the heart, blood pressure, and cholesterol levels. In addition, weight loss can reduce "Insulin Resistance" and make muscles and fat tissues more sensitive to circulating insulin levels in the blood. A reduction in insulin resistance is important because insulin is needed to help glucose enter these tissues to be metabolized.

Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both.

What Can You Do?

Losing Weight using Diet and Physical Activity

Exercise and other forms of physical activity can help you lose weight by burning calories and building muscle. Results can take time, but each activity will become easier as you get more fit. Becoming physically active can:

Help you burn extra calories and naturally increase your glucose uptake by increasing your metabolism and muscle mass
Improve the body's response to insulin
Help reduce or even eliminate your need for diabetes medication by lowering blood glucose levels if you have type 2 diabetes
Reduce your risk for heart disease and stroke, the leading causes of death for people with diabetes

Losing Weight: What Does It Take?

Increase your Calories burned

Get regular physical activity for at least 30 minutes a day
If you are able, for a brisk walk, participate in sports, start dancing classes or participate in active games (Basketball, Frisbee, sledding)
If you are overweight : start slow, walk 5 minutes every hour and then slowly increase.

Limit Calorie Intake

Eat Healthy meals rich in vegetables, fruits and whole grains
Eat less refined carbohydrates, such as sugar, white bread, sweets
Limit Soft drinks and Fruit punches and Lemonades
Limit high fat food like ice cream , butter, peanut butter, high-fat meats
Limit alocohol to no more than 2 drink per day
Always eat healthy balanced breakfast
Have smaller dinner. Do not eat after 7 PM

Aim to lose 5 to 10 % body weight over next 6 to 12 months

Losing weight too fast can be unhealthy and often lead to rebound in weight gain
Successful weight management depends on Patience, Persistance and Having realistic goals.
Get your family and friends involved
Put peer pressure on everyone around you to be healthier.

Good nutrition and increased physical activity are lifestyle changes that must be continued log-term to keep weight off and have a better diabetes control.

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Body Mass Index Chart - Check where you stand !

Here are some useful FAQs :

How much to exercise ? You need to get at least 30 minutes of moderate physical activity per day, most days of the week to help burn up extra calories. But give yourself credit for the activities that you’re already doing. Common activities such as climbing stairs, pushing a stroller, gardening, and walking all count as physical activity. Just make sure you do enough of them.

Am I Full Yet ? The question may take longer to answer than you think. It takes 15 minutes or more for the message that we’re full to get from our stomachs to our brains. So take a few minutes before digging in for that next helping. Having trouble feeling full? Eight glasses (8 ounces each) or more of water or other noncaloric beverages daily fills you up and keeps you refreshed. Also, vegetables and fruits can help you feel fuller, especially when eaten raw.

A healthy weight is determined by body mass index (BMI), which you can calculate by using the chart below. Overweight is defined as a BMI greater than/equal to 25; obesity is defined as a BMI greater than/equal to 30.

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Weight Management and Diabetes

Small Steps and Big Rewards. Did you know that nearly 9 out of 10 people with newly diagnosed type 2 diabetes are overweight? If you are overweight, losing some weight could help you better manage your diabetes.

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