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Cray Diabetes Education Center
Weight Loss Tips
If you are overweight, losing weight will have big health benefits and will help you more successfully manage your diabetes. Make sure you consult your doctor before you begin a weight-loss plan. Here are some helpful tips to keep in mind:
Eat more often (at least three times per day)
• Less hunger: Eat less at meals, but add snacks so you're not hungry
• Make good choices: When we are very hungry it's harder to make good choices and often eat too much
• Rev up metabolism: Eating regularly also helps keep your metabolism up and this helps you burn more calories.
Eat lots of fruits and vegetables
• Nature's health food: low in calories and very filling!
• Healthy snacking: Switch fruits and veggies for chips and candy to fill your body with disease-fighting nutrients
• Hunger check: If you're not hungry enough to eat a fruit or veggie, you're probably not hungry!
Choose light or low-fat options - but always check the label!
• Light: Usually means lower fat, sugar, and calories
• Low-fat: Less fat, but check the label for carbs and calories
• Low-carb: May be lower in carbs, but still have calories.
• Sugar-free: Does not mean "carb-free."
Make your favorite restaurant foods at home
• "Secret" ingredients: Pizza, nachos, stir fry, pasta, burgers and fries...! Restaurants often make foods with extra fat, salts, sugar, and calories; making them at home can save you lots of calories.
• Healthier ingredients: Use thinner crust, baked chips, low-fat cheese, lean meats, less oil or spray oil, light salad dressings, low-fat milk, bake instead of fry, etc.! Be creative!
Eat high fiber foods
• Fiber helps fill you up faster and stay full longer - but does not contain any calories!
• On the label: Look for things that have 3 grams or more of fiber per serving
• Typical foods: Whole grains, fruits, vegetables, nuts, seeds and beans (none in meat, dairy, or fats like oil/butter)
Drink plenty of water
• Thirst and hunger: Sometimes we think we are hungry when we are actually thirsty
• Outsmart your body: Drink 8 ounces before each meal and snack
Use small plates
• Trick your brain: Using a smaller plate will make you think you eat more than you do!