Weight Loss and
Did you know that recent scientific
research shows that some weight loss techniques work much better than
others? Each of the three tips that follow on weight loss for
diabetes has been proven in studies to really work.
That means each and every one of these weight loss tips is a real
winner. If you try all of these ideas, you almost canít help
losing....weight that is!
1) Eat more fiber for weight
loss and diabetes
Ė Several newer studies have shown that taking fiber supplements
before meals helps dieters with weight loss. Study participants
tended to eat less and lose much more weight with the fiber
supplements. The fibers that were used in these studies included glucomannan
and psyllium. The
dieters took two or three glucomannan capsules Ĺ hour before each meal.
With psyllium, stir about a tablespoon into a large glass of
water. Another benefit of this high fiber approach is that
adding extra fiber to your diet can help to control blood glucose
Donít start with the full amount of fiber at first, try just a
little and then build up because, if your system is not used to
it, fiber can cause gas and stomach upset. You can take digestive
enzymes that you find at the health food store to prevent this.
Some high fiber foods (which can also help you lose weight) are beans, whole grains,
oat bran, rice bran, and most vegetables. Consult with your physician
before undertaking this diet idea.
2) Keep a food journal
Ė Many people who need to lose weight eat because of emotional
stress. If this is true for you, keeping a written journal that
includes the type and amount of food eaten at each meal plus notes
on how you feel both emotionally and physically can work wonders.
Writing down your emotional state, helps to release pent up
feelings, taking away the urge to overeat.
In addition, you can figure out which foods you eat cause cravings
and which foods reduce cravings. This is very useful to know
if you really want to lose and keep the weight off.
In a recent scientific study, those participants who kept a food
journal experienced significant weight loss over those who did not
use a journal. The journalers were more likely to keep the weight
off as well!
Just remember to keep the journal small and portable so you can
take it with you. Journaling makes you much more aware of your
actions and helps you to be conscious about what youíre doing. In
the studies, the control group of people who did not use a weight
loss journal lost little or no weight.
3) Exercise and weight loss
Ė Everyone is talking about exercise for health and for diabetes -
You hear it on TV, radio, in magazines, itís everywhere! Why is
this? Itís because it really works and has been proven in
scientific studies performed over many years. Did you know that
exercise actually improves insulin sensitivity and reduces blood
sugar? Doctors even say that just losing weight can cure
your diabetes symptoms completely!
The easiest and perhaps the
best exercise you can start today is
walking. If you want to track
your mileage, you can get a pedometer and count the number of
steps you take every day. If you take at least 10,000 steps every
day you wonít be able to keep the weight on, youíll just have to
lose it! Plus, your blood sugar levels will begin to normalize.
When you change your blood chemistry, it gets even easier to lose
extra pounds quickly.
If you can keep your
exercise habit, youíll get another benefit from weight loss for
diabetes, a slim new silhouette and possibly normalized blood
sugar levels. Always remember before you start a new exercise
program to discuss your program with your doctor.
19 Tips for Losing Weight