Diabetic wants to lose weight
Q: Dear Donovan,
I am a 45-year-old woman who is diabetic. I weigh 185 pounds. I am a cabinet maker and the only exercise I get is when I’m sanding the board. I need to lose weight but I need some help.
A: It is very good that you are seeking help where your health and weight are concerned. However, I wish that you had given some more information. Answers to questions such as your current eating habits, whether you’re taking medication for diabetes, your stomach size and height would have helped.
With regards to your weight loss programme, I would suggest that you utilise the services of a nutritionist as well as have regular consultation with your doctor. This is very important to ensure that your sugar levels are kept under control. A high sugar level is just as bad as a low sugar level.
It is very important to understand that once your diet is adjusted, especially if your carbohydrate intake is reduced, you will also need an adjustment for the amount of medication that you will need to take. The amount of medication taken will also have to be changed during the weight loss programme. This is a major reason why you should have regular consultations with your doctor.
Once your sugar levels are kept under control, your weight loss programme will be similar to any other weight loss programme. In general, weight loss can be achieved by reducing your calorie/food intake. This is important so the body can use up some of the stored fat.
Based on your diabetes, I would suggest that you start your weight loss programme by doing portion control. This means that you will reduce the amount of food that you would normally eat. What you can also do is an assessment of your normal food intake over the past week. Then you can try to eat only three-quarters of those foods for the week. This action will help to cut your input calories and you should achieve some level of weight loss.
Again, it cannot be overemphasised that you should monitor your blood sugar levels. Over time, your programme will need continuous adjustment in order for the weight loss to be continuous. In addition, your nutritionist would recommend that you do a three to four-day detox programme. You should also start a structured exercise regimen even for half-an-hour per day. This will reduce calories and also keep your blood sugar levels stable.
Good luck!
We will answer your weight-related questions
Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@jamaicaobserver.com.
