Overweight and obesity are almost always associated with diabetes. About 90% of people with type 2 diabetes (the most common form of the disease) are overweight or obese. You can reduce your risk of developing type 2 diabetes by losing weight, eating a balanced diet, getting enough sleep and exercising more. For those who already have type 2 diabetes, weight loss and physical activity can help control blood sugar.
Why lose weight?
There are many reasons to lose weight:
Appearance: Some people may feel that losing weight makes them look more attractive, fitter, or healthier. Self-esteem and body image: Some people who are overweight or obese may feel uncomfortable with their appearance. General health: Maintaining an appropriate weight can help improve overall health and prevent diseases such as type 2 diabetes. Special conditions: For example, symptoms of sleep apnea or type 2 diabetes may improve or disappear when a person loses excess weight. Fitness: A weight loss program that includes exercise can improve a person's well-being, increase energy and stamina. Sports competition: In some sports, such as boxing, a person may try to control their weight in order to stay in their current weight class. Fertility: Fertility treatment appears to be more effective in women with obesity and polycystic ovary syndrome (PCOS) if they lose weight before treatment.
1. Cut calories
Some experts believe that successful weight management is based on a simple equation: If you eat fewer calories than you expend, you will lose weight. Sounds easy, right? So why is it so hard to lose weight?
Weight loss is not a linear event over time. If you cut calories, you might lose weight in the first few weeks, for example, and then something will change. You eat the same amount of calories but lose less or nothing at all. This is because when you lose weight, you lose water and lean muscle as well as fat, your metabolism slows down, and your body changes in other ways. So, to lose weight every week, you need to keep cutting calories. A calorie is not always a calorie. For example, eating 100 calories of high fructose corn syrup may affect the body differently than eating 100 calories of broccoli. The trick to lasting weight loss is to cut out foods that are full of calories but don't fill you up (like sweets) and replace them with foods that fill you up without the calories (like vegetables).
Enjoy the food you eat
"We're often told what to eat, and when we don't like the food, we don't tend to form long-term healthy habits. Try new fruits and vegetables. To improve, add herbs and spices Or, if you want, enjoy the sweetness of fruits and the depth of raw and steamed vegetables. There's no reason why your relationship with food can't be enjoyable."
Fill with fiber
Adding fiber to your diet is a common weight loss strategy that helps slow stomach emptying and makes you feel full longer (23).
Without other dietary or lifestyle changes, increasing fiber by 14 grams per day is associated with a 10 percent increase in calorie intake and a 1.9-pound weight loss over 3.8 months (24).
Fruits, vegetables, legumes, nuts, seeds and whole grains are all excellent sources of fiber that can be enjoyed as part of a balanced diet.
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