Being Overweight Puts You at Risk For Diabetes

Did you know that nearly nine out of 10 people with newly diagnosed type 2 diabetes are overweight? If you are overweight, losing some weight could help you better manage your diabetes.

Being overweight or obese is a leading risk factor for type 2 diabetes. A healthy weight is measured by your body mass index (BMI). A BMI of 25 or more is considered overweight. A BMI of 30 or more is obese. If your BMI is over 25, you are at higher risk. Consult with your doctor to determine your BMI.

High blood pressure and type 2 diabetes often go hand-in-hand. At least 40% percent of people with diabetes have high blood pressure, which often leads to stroke.
Many people try to lose weight, but fewer people lose weight and keep it off. This happens for several reasons. Sometimes people try to lose too much weight too fast. Or they try to follow a food plan that isnt how they can eat long term. Reality is that losing weight in a healthy way and learning how to keep it off is not easy. It takes a new way of thinking. Are you ready?

Set a realistic weight loss goal. Think about losing 5, 10 or 15 pounds. One of your goals should be to lose a few pounds and be able to keep it off for a long time. Here are some tips to help you make goals.

Choose a time to start when you think life will be as calm and in control as possible.

Do a self-check on what and when you eat. Keep honest food records for about a week. Write down everything you eat or drink. Use these records to set a few food goals.

Dont look for a magic bullet diet. They dont exist. Youll do best if you base eating habits on what you found out in your self check food records. Do you snack a lot? Instead of chips or a candy bar, could you snack on a piece of fruit, pretzels, or some nuts? Are your portions too large? Do you eat too many sweets?

Be ready to change your food habits (and perhaps your familys food habits) for good.

Do a physical activity self-check. How much exercise do you get and how can you work more of it into your day?

Losing weight and keeping it off is a real challenge for most people. Your first step is to talk with your doctor about what program fits you best.