Insulin helps diabetics control blood sugar by getting glucose to the body's cells. Glucose that is not used by the cells can wind up as fat, and extra pounds. According to the Mayo Clinic, "weight gain is a common side effect for people who take insulin." But it doesn't have to be this way. Increased activity and cutting back on calories can help diabetics on insulin stay in control of weight gain.
Having a good relationship with a doctor the diabetic trusts is also important, as many adjustments will have to be made to insulin and food plans in order to lose weight over time. Here are a few thoughts on losing weight while still keeping blood sugars in control.
Diabetics Should Consult a Physician to Come Up With the Proper Insulin Dosage
Diabetics should never adjust their insulin schedule or dosage without first consulting a physician. Doctors want their patients to get to a healthy weight as much as the patient does, so it's important to work together to accomplish that goal. Several doctor visits may be needed as weight loss goals progress. The diabetic's insulin dosage will likely be reduced over time as the patient continues to trim food portions and consume a healthier diet.
Diabetics Should Watch Portion Sizes and Consult a Dietician for a Proper Eating Plan
Insulin helps the body use food properly, and as the Mayo Clinic says, "you may need less food than you think" when going on insulin. Anyone should eat a healthy diet, which includes a balance of carbohydrates, fats, and proteins. According to WebMD, "carbs have the biggest effect on blood sugar, since they are broken down into sugar early in digestion."
However, that doesn't mean that carbs are bad or even off-limits. On the contrary, they are still part of a healthy diet. But diabetes should choose complex carbs (such as whole-grain pasta and bread) because they break down into the body's bloodstream much more slowly than simple carbs (such as white bread).
Another way to get a handle on food portions is to keep a weight loss journal. Diabetics may be surprised at the amount of calories they actually consume once they begin to keep track of it. According to the American Diabetes Association, proper portion sizes for typical foods include:
- Meat, fish, poultry—3 oz. (about the size of the palm of your hand)
- Cheese—1 oz. (about the size of your thumb)
- Milk, yogurt, fresh vegetables—1 cup (about the size of a tennis ball)
- Bread—one slice
- Rice or cooked pasta—? cup
- Potato or corn—½ cup
- Dry cereal—¾ cup"
Diabetics and Exercise
Diabetics should aim for half an hour of exercise at least five days a week. For many, walking at a brisk pace for thirty minutes can have a positive effect on blood sugar. In addition, diabetics should try to incorporate small bouts of activity into their day. The American Diabetes Association suggests:
- Walk instead of drive whenever possible
- Take the stairs instead of the elevator
- Work in the garden, rake leaves, or do some housecleaning every day
- Park at the far end of the shopping center lot and walk to the store
A good weight loss program will include adjusting insulin, physical activity, and diet, and as a result diabetics should never try to set up a program alone. It's also a good idea to test blood sugar more frequently when trying to lose weight, as any change to routine can affect readings. Losing weight while on insulin may be a challenge, but it is possible.
References:
- MayoClinic.com, "Insulin and Weight Gain: Keep the Pounds Off" (accessed March 27, 2010)
- American Diabetes Association website, "Food Portion and Size" (accessed March 27, 2010)
- WebMD.com, "Diabetes and Weight Loss, The Right Path" (accessed March 27, 2010)
Cherie Burbach - Cherie Burbach writes about dating, relationships, health, sports, and lifestyle. She's the author of eleven books and ebooks.
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