Seven Diabetic Weight Loss Secrets

These seven diabetic weight loss secrets will help you lose pounds. They are tried, proven ways to bring you steady weight loss and change your life.

Are you a type 2 diabetic? Are you on insulin and other medications that can cause weight gain? Are you "too old" to lose weight?

Those are the excuses I gave for why it was so hard to get the weight off. But since committing to these seven diabetic weight loss secrets I've been losing weight steadily. That's why I know they will work.

Number One: Drink Water

It's no myth that drinking water will help you lose weight. Why? If you are not getting the amount of water you need, you will feel hungry.

Also, you need enough water for your body to use and flush out the medications you are on. Eating more fiber and exercising increase the importance of getting enough water every day.

How much is enough? Most doctors and nutritionists say 64 ounces, or eight cups, should be about right. So if you drink six glasses of water you are probably getting all you need, since the average glass holds a cup and a half.

Whenever you feel the urge to snack, drink a glass of water first and wait a few minutes. You might be surprised. Remember too that warm broth in the winter and lemon water in the summer can be really satisfying.

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Number Two: Take Your Vitamins

Diabetic weight loss secrets include a good multivitamin every day. The reason? To avoid intense hunger from vitamin and mineral losses that can lead to binge eating.

Vitamin and mineral supplements that are made from whole fruit and vegetable sources are best, and you don't have to spend a lot to get them. Read labels carefully and stick with the one you like.

Just remember that more is not better. Once daily is fine.

If you are not getting enough iron or calcium, food sources are the best way to boost your intake, unless your doctor says otherwise. It's dangerous to go overboard on supplements. Here's why.

Number Three: Eat Fiber

Eating lots of fiber foods reduces your appetite and controls high blood sugar. Apples, berries and raw vegetables as well as beans will transform your diabetic eating plan into a high fiber diet.

Learn more about these superfoods.

Fiber is one of the best diabetic weight loss secrets for those of us with type 2 diabetes. Use it and watch your blood sugar come under control.

But be careful with fiber supplements. If you choose to take them let your doctor know, and make sure you are drinking plenty of water.

Number Four: Don't Eat Empty Calories

Empty calories are the refined foods that are calorie dense but have little real food value. They simply raise blood sugar but don't stick with you. Chips and crackers are the worst.

Stay away from empty calories by eating whole foods with little or no added sugar. Refined carbohydrates like white bread have no fiber to speak of, and they act like pure sugar when they are digested.

Lower your sugar craving by eating naturally sweet, high fiber fruits instead.

Make sure you have the ones you like available when you go digging in the refrigerator. That makes it easier to resist other things.

Number Five: Never Try to Lose Weight Alone

One of the diabetic weight loss secrets that will help you over the long haul is to make yourself accountable to someone.

You might go to Weight Watchers or TOPS (a free weight loss program), or find a friend or a family member. But you need some support. (Compare diet plans here)

This is not something you can do alone. Some people have used a trainer at a gym, and that can be very motivating.

But it is better to have someone who can find you when you fail and help you back up. It's going to be a long trip. Don't travel by yourself.

Number Six: Exercise!

This should be number one among the diabetic weight loss secrets because it transforms a type 2 diabetic.

Exercising will make your weight loss struggle a walk in the park. Really.

Choose what you'll do and do it five to seven days a week for at least 30 minutes a day, and the changes will begin. For me it took deciding to walk an hour a day to see steady weight loss.

The benefits to your blood sugar and blood pressure added to the increased strength and ease of movement will make weight loss much easier.

It will also free you from the low calorie trap because you can eat more if you are active - which leads to the last secret.

Number Seven: If You Hate Dieting, Don't Do It

This is the best of the diabetic weight loss secrets. Don't diet. Make changes in how and what you eat based on what is healthy and what you enjoy.

Add up the calories you want to eat in a day and figure out how many calories you need to burn to lose weight. Then simply walk off those calories.

A calorie is the amount of energy you burn for an activity. Eat to store calories and do things to burn them off. Just make sure you are burning more than you eat. It's that simple.

Of course it matters what you choose to eat, and it's better to eat the things that are good for you. But the choices are broad enough to fit anyone's tastes. Pick what you can live with and stick to it.

That's the real secret to diabetic weight loss. And it is something you can stay with the rest of your life, because it is based on your choices, what you truly like.

Once you've learned how diabetic weight loss works for you, that's when you are free to do the things you might have set aside or given up on. Life is short, but it certainly is not over because you are a type 2 diabetic.

  • "Sometimes it is the smallest decisions that change your life forever."

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