Here’s How Black People With Type-2 Diabetes Can Start Losing Weight In The New Year

Posted On : 01/01/2018

Every new year, people vow to finally lose weight and get in shape. Sadly, most resolutions fail after only a couple of months of effort. But if you have Type-2 diabetes, it is critical that you make a plan to take charge of your health and stick to it. Making some simple lifestyle charges can help you beat the odds.

According to the American Diabetic Association (ADA), 13.2 percent of all Black people aged 20 and up have already been diagnosed with diabetes. Adding insult to injury, Black people are 1.7 times more likely than Whites to contract the disease.

The complications of diabetes should motivate most of us to do whatever we can to manage the disease and, in some cases, reverse it altogether. Left unchecked, diabetes can damage eyesight, impair circulation, cause nerve damage, adversely affect oral health, cause kidney malfunction, and even lead to amputation.

A visit to your doctor to assess your current health condition is a must before you embark on any diet and fitness plan. It is critical that you test blood sugar levels and consistently follow your doctor’s orders if you take medication. Once you determine how much weight you need to lose, divide that number up into manageable monthly goals. Normal average healthy weight loss is 1-2 pounds per week, so a first month’s goal of 4-8 pounds is reasonable. If you are consistent, it is possible to drop 25 pounds or more by the summer.

You must turn your attention to your diet. Avoid processed foods, fast food, and of course anything sugary and starchy. Add lean protein, fresh fruits and vegetables, healthy fats, and whole grains as recommended by your doctor. Ask for a meal plan if you need help deciding what, when, and how much food you should be eating. Be sure to drink plenty of water.

Physical activity is the final piece of the puzzle. The ADA recommends “anything that gets you moving, such as walking, dancing, or working in the yard.” If you are not currently exercising, start slowly. Walking several days a week coupled with stretching and light body weight exercises is a great way to get into the habit of working out. Consider taking a group exercise class, join or start a walking club, or get a few workout buddies for accountability. You might even consider hiring a personal trainer to ensure that you stay on track and take your workouts up a notch.

Lastly, keep a log of your meals and workouts. Either write them down in a journal or find a great weight loss app so that you can keep track of everything in one place. Focus on looking and feeling great in 2018. You can do it!

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