The longer I lose weight Diabetics An effective strategy for preventing associated risk factors such as obesity and heart disease, and according to studies, a moderate weight loss of 5-10 percent can significantly improve pancreatic beta-cell function, correct problems associated with adipose tissue disorders and reduce risk factors associated with obesity, however The process of following a healthy diet and exercising for diabetics is not an easy task, as they have to be careful about what they eat and the physical activities that they do, so it is recommended to consult a doctor before doing this, according to the website.boldsky“.
Here are 10 effective weight loss tips for diabetics:
1- Regular physical activity
Like walking, it is a simple and effective physical activity To lose weight In diabetics, where one study indicates that walking for 30 minutes daily can help reduce the risk of diabetes complications such as heart disease.
2- The Mediterranean diet
It is a diet that includes high consumption of vegetables, fruits, fiber, nuts, seeds, herbs, and legumes, drinking lots of water, using olive oil, eating limited amounts of fish and seafood, and reducing red meat and sweets.
3- Dancing
It is an enjoyable exercise that helps burn a lot of fat and does not stress the body, and it can be done by diabetics easily to lose weight, as a study showed that dance programs help reduce weight by more than 5%.
4- Reducing stress
Stress can be one of the main causes of weight gain in diabetics, as one study indicates that people with metabolic syndrome, including diabetics, are less likely to lose weight, but stress management through various relaxation techniques or treatments helps in weight management. effectively.
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5- Juices
Although fruit juices increase sugar levels in the body, natural sugars from fruit juices such as oranges are not harmful to health and may aid in weight loss.
6- Yoga
One study indicates that some types Yoga It can help promote weight loss, increase metabolic rates, and manage glucose levels in diabetics.
7- Drinking plenty of water is good for diabetics and helps to feel full and lose weight.
8- Avoid suddenly eating outside the house, you must plan in advance to maintain the amount of calories he eats throughout the day.
9- The need to maintain a healthy breakfast.
10- Count your calories daily and stick to them during your meals.
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