How to Track Your Weight Loss with Diabetes

More than most, people with diabetes struggle with weight control for optimal health. Proper weight helps the body process insulin, the hormone the body needs to break down sugar. Different foods affect your blood sugar levels differently, called the glycemic index. Diabetics need to plan their diets so that the glycemic index stays in the low to moderate range. In addition, they should spread these foods out evenly throughout the day for optimal metabolism. If you need to lose weight, you should not sacrifice good nutrition and avoid imbalanced blood sugars.

Things You'll Need

• Weight loss chart

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Instructions

• 1

  Download and print a weight loss chart. (See Resources.)

• 2

  Clean out your cupboards. Get rid of junk food, overly processed foods and foods with too much sugar and salt. Pay close attention to drinks; they often contain loads of sugar and hidden calories that can sabotage the best of diets.

• 3

  Stock up on fresh vegetables and fruits, whole grains and lean cuts of meat, especially fish. Remember to include healthful snack foods to keep your blood sugars in balance between meals.

• 4

  Burn more calories through exercise. Exercise helps you lose weight and tones muscles, which continue to burn calories even after you finish that work out. In addition, exercise helps equalize your system's insulin production. Even a 20-minute walk can start you on the road toward increased fitness.

• 5

  Weigh yourself once a week, in the morning. You weigh less in the morning. Daily weight checks often frustrate people, who might not be able to see consistent progress. Doctors usually recommend losing one to two pounds a week as you develop a new, healthy lifestyle.

• 6

  Write your weight on the chart so you can see your progress each week.

• 7

  Find a support system. Several programs, such as Weight Watchers, Jenny Craig and NutriSystem, offer specific help for diabetic weight loss. Support encourages you when you have a rough day, or when you don't see significant progress for a week or two. At the same time, you can support others as they work toward their weight-loss goals.