Weight Loss and
Did you know that scientific
research shows that some weight loss techniques work better than
others? Each of the three tips that follow on weight loss for
diabetes has been proven in scientific 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
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 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 kept the weight off as well! Just
remember that for weight loss and diabetes, you should 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 many
scientific studies. Did you know that exercise actually improves
insulin sensitivity and reduces blood sugar?
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. If
you can keep your exercise habit, youíll get another benefit from
weight loss for diabetes, a slim new silhouette. Always remember
before you start a new exercise program to talk with your doctor.
19 Tips for Losing Weight