Diabetic Checklist for Losing
Weight Safely
Now that you decided to lose weight, you are on your way to
taking control of your health. It takes more than willpower,
so here is a checklist for losing weight safely.
Before You Start
1. Consult your doctor and healthcare team. They are trained
to help you achieve your weight loss goals safely. Ask your
doctor if your class of diabetes medication has any effect on
weight gain.
2. Consult a dietitian with experience in diabetes. A dietitian
will take into account how many calories you need to cut based
on your current weight, how to space your food intake to satisfy
your hunger patterns, how to plan a diet according to your likes
and dislikes and how to set a realistic goal you can successfully
reach.
3. Think healthy. Fad diets are not for you. Those trendy all-protein
or all-carbohydrate crazes can play crazy games with your blood
glucose levels.
During Weight Loss
4. Monitor more often. Monitor your blood glucose three to
four times a day. Be sure your doctor is aware of your varying
blood glucose patterns throughout the time of your weight
loss. Make sure your prescription has sufficient test strips
for your new testing program.
5. Keep a food journal. Record what and when you eat, along
with your glucose readings. Stay aware of how your diet changes
are affecting your glucose readings. Keep track of calories,
fat intake, serving sizes (measure or weight them) and exchanges.
Bring your journal with you to your next doctor's appointment.
6. Do not let yourself get hungry. Eat smaller meals frequently
to avoid becoming ravenously hungry. This also lessens the
risk of hypoglycemia. Always carry a snack or meal replacement
with you. Try replacing one meal with a meal replacement drink
or bar: It will give you the nutrition you need and help you
avoid overeating.
7. Reevaluate your diabetes care plan. Reevaluate your calorie
intake based on your weight plateau, and reevaluate your exercise
routine. Get together with you healthcare team and develop
a long-term new plan for the new you.
At Your Weight Goal
8. Strategize for success. Adopt the most successful aspects
of your diet and exercise program and work them into your
life. Keep those strategies going so you maintain your desired
weight. Enjoy the feeling of less stress, more energy and
that sense of well being.
9. Keep it up. When you have reached your new weight goal,
do not rest on your laurels. Successful weight maintenance
is an ongoing process that will reward you for the rest of
your life.
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