|
 Q: I have diabetes and
my doctor keeps telling me to lose weight, what is the quickest
way to lose 5 pounds?
A: Meal planning and exercise are two
of the most important factors in controlling blood sugars. Even
losing five pounds can have a positive impact on your overall
diabetes management. Keep in mind; it is important not to lose
more than two pounds per week. When you have diabetes, do
not skip meals as this may result in a low blood sugar and may
actually slow your metabolism making it more difficult to lose
weight.
To lose weight and keep it off try these suggestions:
-
Start Strong: People who eat a healthy breakfast
usually feel less hungry throughout the day. Try a fiber rich
cereal with low fat milk. Adding a small amount of low fat
protein such as egg whites, or one tablespoon of peanut
butter often helps stabilize blood sugar.
-
Curb your appetite: Drink a full glass of water just
before a meal. If you feel hungry your body may actually
be thirsty so reach for the water first.
-
Sit down: Train yourself to eat in one place, preferably
at the table. Most people tend to overeat when meals are grabbed
on the run or when standing in front of the refrigerator.
-
Slow down: Eat slow enough to give your brain time
to communicate and convince your body that you have had all
that you need. It takes 20 minute to signal satiety.
-
Trim the fat: Fat provides nine calories per gram.
Complex carbohydrates and protein provide four calories
per gram. (Alcohol provides seven empty calories per gram).
Choose foods that are high in fiber and complex carbohydrates
such as whole grains and vegetables. Select low fat protein
foods such as fish, poultry and pork tenderloin. Choose low
fat mayonnaise and fat free salad dressing. The average adult
should try to limit fat to 50 – 60 grams per day.
Remember the key to successful weight loss is the old cliché: “Everything
in moderation.”
Kimball Medical Center offers a Diabetes Support Group which meets
on the 3rd Thursday of each month. During these meetings, a variety
of topics are covered, often by a guest speaker. The program is
free and you will have the opportunity to meet others who also
have similar questions on managing their diabetes.
Kimball also offers ongoing Diabetes Self-Management classes which
are covered by Medicare and most health insurance plans.
For further information or to register for Kimball’s Diabetes
Support group or Diabetes Self-Management Class please call the
Saint Barnabas Health Link at 1-888-SBHS-123 (888-724-7123).
Date: March 11, 2009
CONTACT: Carrie Cristello
Director, Public Relations
732-923-6552
ccristello@sbhcs.com
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