Weight loss for diabetics: Diet and Workout tips

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Weight loss tips for Diabetic patients

Diabetes is a serious lifestyle disorder and India is largely regarded as the world's diabetes capital. With a condition like this, weight gain and obesity are common issues. People with type 2 diabetes suffer from insulin resistance and managing weight becomes even harder. However, reversing this change can be the key to getting in shape as well as lessening your risk of diabetes.

Staying in shape can help keep diabetes in check

While dietary control is often talked about for diabetic patients, exercising well is just as important. A regular workout can help lose weight, manage your blood sugar levels in a better fashion and use insulin effectively. It can also reduce stress and fend off chances of catching other illnesses, which can become common when you have unmanaged diabetes. Even a 5-10% drop in your weight can show drastic improvements in your blood sugar readings, apart from gaining stamina, endurance, flexibility and feeling good.

Science has also proved that following an effective workout routine can supremely benefit diabetic patients and manage the condition in a far better way. Here are some tips which can help you get going.

Time your workout regime well

For those who battle diabetes, keeping glucose levels under control is no less than a struggle. Some are also advised to take short or long-acting medication to guard off hypoglycemia. Timing your workout during the day can help ward off some of the dangers and prevent blood sugar levels from flaring up during exercise.

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A study has also shown that exercising any time of the day, after having your meals could be better for diabetic patients than doing it empty stomach, which could prove to be detrimental in blood glucose management. Talk to your healthcare provider before starting a new regime. Do not work out after long hours of fasting and eat timely meals.

Take care of your pre and post-workout meals

Just as the time of your workout, pre and post-workout snacks (or drinks) are equally important for diabetic patients. One should know that different exercise styles can impact your blood glucose readings in a different way. Some can be more strenuous than others. Hence, smart snacking done before or after the workout can avoid mishaps. A perfect pre-workout snack for a diabetic patient would be something that releases energy slowly (slow carbs) and helps build endurance and stamina (a side of protein). Some nuts and seeds can also be taken post-workout, which will help keep vitals in check. Always keep a snack with you when you go workout. Checking up readings post exercise is also recommended as a good measure.

Deciding the best workout plan

The next step to designing an effective workout regime is to decide what workout works the best for you. Diabetic patients should concentrate on doing moderate to intense workouts. In the start, you can also start by going for brisk walks or jogs. Weight training, yoga, low-impact exercises such as swimming or even cycling make for good workout options to consider. Ensure that you stay focussed, disciplined and keep a check on your heart rate.

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How long should you exercise for?

As per the most recent physical health guidelines, people suffering from diabetes should aim to get anywhere between 150-300 minutes of moderate-intensity exercise every week. Depending on your routine and preferences, divide the timings accordingly. Sometimes, even spending as little as 10 minutes of high-pace or intense exercise a day can show extensive results as a 45-minute workout. Go slow and gradually, you will be able to make a difference in yourself.

Be aware of symptoms emerging from discomfort

Exercise is a strenuous activity and if you haven't worked up a sweat in a while, it can take time to get adjusted to. For diabetic patients, any symptoms of discomfort or worry should be taken care of quickly. Although blood sugar levels rarely go bad during exercising, here are some signs you should watch for:

-Confusion

-Anxiety

-Sweating more than usual

-Fatigue, tiredness or dizziness

-Rapidly rising heartbeat

-Headache

-Extreme hunger.

It's also recommended to keep some essentials in your gym bag if you can. Medications and blood sugar monitors should be within reach.

Foot hygiene should be taken care of at all costs

Minor cuts and bleeds can prove to be costly and impact blood flow as well. Leg and foot pain can also be a complication some diabetic patients face due to the rise in blood sugar levels. Make sure to wear footwear which is comfortable and gives ample of legroom and doesn't compress your foot.

If you are prone to suffering from leg pain, swelling or cramps, choose your activity wisely. A personal trainer can guide you well and tailor a regime which suits your needs.

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