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Weight Loss Helps Diabetes
Being overweight puts you at major risk of
getting type II (late onset) diabetes—high blood
sugars. Both are increasing in Canada. Statistics
show that about 65 percent of North Americans
weigh more than is healthy and 31 percent are
obese (with a body mass index over 30).
Being a healthy weight is key to both treating
and preventing type II diabetes. Roughly
speaking, every kilo of extra weight you gain
increases your risk of diabetes by 9 percent.
Carrying too many kilos also increases your risk
of high blood pressure and high cholesterol
which, when combined with diabetes, greatly
increase your risk of heart attack.
The most sensible way to diet is to try to eat
healthy, well-balanced meals low in fat and
high in fibre. Cut down on fats, red meats and
processed foods. Eat more fruits, veggies,
legumes, low-fat dairy products and whole
grains. If these changes in your diet don’t have
any results, try a low calorie diet of 800 to 1500
calories daily.
Changing your diet to lose weight works even
better if, at the same time, you become more
active. Try to spend half an hour walking briskly,
biking, or in a sport, most days of the week. You
should exercise hard enough to raise your heart
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rate and sweat a little bit. Most healthy people
can do this safely but, if you are between 15 and
69, first fill out a Physical Activity Readiness
Questionnaire (PAR-Q) to see if you should check
with your doctor first. You can find this at most
fitness centres or on-line at the Public Health
Agency of Canada’s website at www.phac-aspc.
gc.ca/sth-evs/english/parq.htm. If you are over
69, it’s important to see your doctor before you
begin any new exercise program.
Trying to lose weight can be tough. Make it
easier on yourself by not having junk foods
or unhealthy snacks around. Another good
behavioural technique is a buddy system where
you’re in a weight loss program together with a
friend. Share your goals with family and friends
too, so they actively support you when you opt
for salad over deep-fried shrimp.
By taking all these steps, most people can expect
to lose about 8 percent of your initial weight in
a year. Sometimes losing even 10 pounds can
reverse type II diabetes and bring blood sugar
levels back to normal.
If, despite trying hard, you cannot lose weight,
you may want to talk to a registered dietician
or join a reputable weight loss program.
Correction Notice - In the May 2008 article there was an error in the article, it should have read:
2008 guidelines state the target for blood pressure in individuals with no other medical conditions is 140/90
and the number of alcoholic beverages should not exceed 14 drinks per week for males.
We apologize for any inconvenience this may have caused.
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