Secrets to Keeping the Weight Off (Continued)
 
You've come a long way, here's how to make it last

 

In truth, these are the key secrets for keeping off the weight you lose when you have diabetes:

  • Exercise daily and include lots of movement throughout the day to burn extra calories (including standing more).
  • Include resistance training as part of your workout at least two to three days per week to prevent loss of muscle mass caused by getting older and dieting.
  • Cut back on your intake of carbohydrates, particularly refined or highly processed ones (white flour, white sugar, white rice, white potatoes, etc.) to lower your insulin needs.
  • Greatly reduce your intake of empty calories — that is, those with few vitamins and minerals — including alcohol and refined and fried foods.
  • Check with your doctor about how to manage your diabetes with as few medications as possible as many of those used to treat diabetes cause weight gain.
  • Manage your stress levels to keep your cortisol levels lowers as high levels raise insulin resistance and promote fat storage.
  • Get plenty of sleep (most adults need seven to eight hours per night).

 

Dr. Colberg is the co-author of The Diabetes Breakthrough: A Scientifically-Proven Program to Lose Weight, Cut Medications, and Reverse Diabetes, which is scheduled to be released in November 2013. Her co-author is Dr. Osama Hamdy, the medical director of the Joslin Diabetes Center's obesity clinical program and faculty at Harvard Medical School, who created their Why WAIT program, the world's first clinical practice program designed to help patients with diabetes lose weight through a novel multidisciplinary approach.

Read Sheri's bio here.

Read more of Sheri Colberg-Och's columns.

NOTE: The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to diabetes or another medical condition. Please contact your physician or medical professional with any questions and concerns about your medical condition.

SOURCES:
1 – Centers for Disease Control and Prevention. "Keeping it off." (2011): 1. http://www.cdc.gov/healthyweight/losing_weight/keepingitoff.html (Accessed 12/12.)
2 – Centers for Disease Control and Prevention. "Sleep and sleep disorders." (2011): 1. http://www.cdc.gov/features/sleep/ (Accessed 12/12.)
3 – Harlington Medical Center. "Surgical weight loss." (2011): 1. http://www.harlingenmedicalcenter.com/Surgical-Weight-Loss.html (Accessed 12/12.)
4 – Phelan, S., Wyatt, H., Nassery, S., et al. (2007). "Three-year weight change in successful weight losers who lost weight on a low-carbohydrate diet." Obesity, 15: 8.

 

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Last Modified Date: May 20, 2013

All content on dLife.com is created and reviewed in compliance with our editorial policy.

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