Many people with type 1 diabetes (T1D) are very dedicated to their health and fitness, and for good reason – living with diabetes puts you on the right track to a healthy life more quickly than you would if you were not working out. That being said, it is still difficult to lose weight while living with diabetes. There are various reasons for this, including the increased basal metabolic rate that comes with the disease, as well as medication side effects. With that in mind, read on to learn the best ways for a female T1D to lose weight.
One of the best ways to shed off excess pounds is to exercise regularly. This is especially important for women with T1D, as they are more likely to gain weight than men, regardless of whether or not they are over or underweight initially. The best thing about this option is that it is one of the simplest ways to shed off the extra weight, and it is also the most effective. If you want to lose weight quickly, exercise is the way to go.
Reducing stress is another great way to lose weight, particularly for women with T1D. This is because the hormone cortisol, which is produced in response to stress, is known to increase insulin resistance and, thus, raise blood sugar levels. In turn, this can lead to weight gain. One way to reduce stress is to become more active, which we already mentioned. Another way is to focus on things you are happy about, rather than what you are stressed about. For instance, if you are unhappy with your weight, dwelling on this will eventually make you gain more weight. Instead, focus on the things you are grateful for, like your health and the ability to exercise.
Consume More Fruit And Vegetables
Fruit and vegetables are essential additions to any weight loss program because they are known to decrease the risk of heart disease and certain types of cancer. While it is best to eat them fresh, frozen fruit and vegetables are also excellent options, especially in the summertime. Having them on hand is perfect for any type of diet, but you should know that they also provide significant fuel, so make sure you have snacks readily available in case your blood sugar drops. In addition, consuming the right amount of these foods will help lower your blood pressure and cholesterol levels, which are both risk factors for heart disease. Furthermore, many of these foods contain the substance known as folate, which helps to decrease the growth of cancerous cells and, thus, promote good health. So, when choosing your food options, make sure to consume more fruit and vegetables.
Eat More Protein
Having more protein in your diet, particularly high-quality proteins, such as eggs and meat, will help to maintain muscle mass, which is one of the key factors to lose weight successfully. This is particularly important for women with T1D, as they are more likely to lose muscle mass than men, regardless of whether or not they are over or underweight initially. Having more protein in your diet will also help to prevent vitamin and mineral deficiencies, which can result in poor health, sluggishness, and weight gain. In response to this, you should choose foods that contain high-quality protein, like eggs and meat, rather than relying on plant-based proteins, such as beans and lentils, as these contain less vitamins and minerals. In addition to this, some researchers have suggested that consuming more protein may slow the absorption of carbohydrates into the blood stream, preventing blood sugar spikes after eating, which, in turn, may help to control weight gain. So, when choosing your food options, make sure to include more protein.
Consume More Dairy Products
Dairy products are one of the best sources of nutrition, and they provide a valuable source of calcium, vitamin D, and protein. This is why most diets include them, regardless of whether or not you have dairy sensitivities. If you do have these sensitivities, however, it may be a good idea to consult with a nutritionist to determine the best way to incorporate dairy products back into your diet. The best choice for people with dairy sensitivities is usually cheese, but any dairy product, when consumed in moderation, will help to improve your overall health and wellness. In keeping with this, some researchers have suggested that people with diabetes may benefit from consuming more dairy products, as they have been linked to a decreased risk of developing heart disease and certain types of cancer.
Consume More Water
Fluid intake is very important in maintaining a healthy weight. In particular, drinking sufficient amounts of water can help to flush out toxins from your body and eliminate unwanted pounds. So, it is important that you stay hydrated, especially if you are exercising regularly, as this will assist in weight loss. However, even if you are not doing any exercise at all, drinking sufficient amounts of water can still help to improve your overall health and wellness. In fact, many people with diabetes suffer from dehydration, which can lead to serious health complications, so it is important that you stay hydrated, especially if you are an active person, like a jogger or a bike rider. For this reason, drinking at least eight glasses of water each day, or as recommended by your doctor, can help to prevent many of the health problems that come with diabetes.
Cut Back On The Booze And The Sweets
There are many different ways that people with diabetes gain weight, but one of the biggest factors is that many people with the disease eat unhealthy food, especially sugar and alcohol. While these foods provide some nutritional value, they are both highly-processed and, thus, not very good for your health. In addition to this, drinking alcohol can cause you to lose muscle mass, so it is best avoided, if possible. The best choice for people with diabetes is usually to eat natural and healthy food, like fruits and vegetables, rather than relying on processed foods, like those loaded with sugar.
Try Not To Go Above And Beyond
Just like with any new fitness regime, you will quickly find that it is beneficial to do more than you expect. In regards to losing weight, this means that just because you are following a certain diet, like the ketogenic diet, does not mean that you have to eliminate all sources of carbs completely. Instead, you can choose to eat some carbs, as long as you keep your sugar intake low, which will assist in weight loss. So, while it is important to cut back on the sugar, you should not be so stringent that you eliminate all carbohydrate sources from your diet. This may result in serious health complications, so just like with any new fitness plan, be careful what you put into your mouth, but do not overdo it either.
Hopefully, you now have a clearer picture of the best ways for a female type 1 diabetic to lose weight, as well as a few tips on how to lose weight successfully. Keep these tips in mind and you are sure to shed off those extra pounds, starting the healthier you, you really want to be.