How do I lose weight and keep my diabetes under control?

To lose weight or, more importantly, to reduce your waist circumference, aerobic activity such as jogging, swimming or boxing or any other activity that you enjoy should be completed at a moderate to high intensity for 20 to 30 minutes a day.

Aerobic activity is also good for diabetes. However, resistance exercises are also recommended, because this will assist to manage your blood glucose levels, during the day. Resistance exercises should be completed at least three days a week on nonconsecutive days; and you should aim for eight exercises that incorporate major muscle groups. An exercise physiologist should be consulted, if you suffer from type II diabetes who will be able to assist and explain what the correct intensity and type of exercises are appropriate to you.

The best way really would be to seek advice from a nutritionist or a dietician so you can get a tailored plan for you. Everybody is different in terms of their eating habits. The main thing is getting an eating plan that is designed to be energy-controlled, so you can lose weight. But also nutrient dense, so that while restricting your energy intake you can still ensure that your body is getting plenty of vitamins, minerals, antioxidants and the fiber that it needs to stay healthy.

Having this planned for you is a really good thing. Making sure that you're choosing high fiber, low GI carbohydrates that have been minimally processed, will help keep you full for longer and a bit of appetite control. Choosing lean proteins and cutting fat off meats, and choosing low-fat dairy foods will help reduce your energy intake and keep you full.

Then, making sure that at every meal, as much as possible, you can have high intake of fresh vegetables. Particularly green, leafy vegetables that are packed full of antioxidants and fiber that can help you feel full, and will also just be great in terms of ensuring adequate nutrition for your body.

Great question and congratulations for wanting to take charge of your health.  Being overweight has a big impact on diabetes, so a slow, gradual weight loss if you're overweight can make a real difference to your health and your life.  

Some other tips that might be useful are to use a smaller plate.  Over time our plates have become bigger and research tells us that we will be just as satisfied but consume around 25% less calories by using a smaller plate.  

Another good tip is to use a food diary.  This can really hone in & highlight what you are eating when, where the likely problems are and how much non-hungry eating you are doing (eating for reasons other than hunger).  Just the fact that we have to write something down can give us enough pause to think whether that is what we really want.

It is not about deprivation but about adding in good things - lots of veggies for instance, water instead of soft drink.

All the very best

Great question. You may find the following article of interest

http://www.dietdoctor.com/diabetes

HI, 

All of the answers given by the various allied health members, are important in terms of making a change. One of the important facts that need addressing is what your weight / BMI is and how good your diabetes control is. 

The American diabetes association recently published guidelines on surgical treatment options for obese patiets and type 2 diabetes. This has now ben endorsed by about 48 organisations worldwide including the Australian diabetes association. 

If your BMI is greater than 40 and you have type 2 diabetes then a you should consider talking with a Bariatric Surgeon. This would give you insight into what surgery can do for you, if you meet the criteria. BMI of ≥ 35 and poor glyceamic control I would encourage you to do the same.  The more educated you are about what you can do and what options are available -the more informed a decision you can make. There are other guidelines and options if your BMI is ≥ 30, but i have just summarised/ simplified what is essentially a very complicate decision. So i would encourage you to seek a specialist bariatric surgeon's opinion as well.