Analyzing The American Diabetic Diet

People living with diabetes are facing one of the most dangerous diseases in the world, and one that has a wide range of potentially life-threatening complications and vulnerabilities. According to the American Diabetes Association, nine out of 10 people with newly diagnosed type 2 diabetes are overweight, but their condition means special care must be taken to design a plan that will allow them to lose weight safely, without aggravating their condition.

A quick look at the ADA's suggestions for weight loss, however, show that they make sense for anyone seeking to lose weight and possibly prevent a future diagnosis of diabetes brought on by excess weight. The ADA's plan includes:

• Watching portion sizes, such as keeping protein servings in the 3-ounce range.
• Paying attention to the Food Pyramid, especially vegetables and fruit
• Keeping careful track of what and when you eat
• Designing an exercise plan you can really stick to for the long term
• Setting realistic goals for success

All of these are great ideas for anyone seeking to lose weight, diabetic or not. One of the most important, and one that programs like Weight Watchers have used for decades, is keeping track of what and when you eat. Once you start documenting everything you eat on a daily basis, you'll be amazed at the difference between the amount you think you are eating and your actual intake.

Exercise is also vital, but should ONLY be undertaken after medical consultation. Once you and your healthcare practitioner have decided on an activity level that is good and safe for you, it is imperative that you get moving as soon as possible. Even as little as 15 minutes a day will have a marked effect not just on your weight loss, but on your overall health. Be sure and ask whether you can handle weight-lifting exercise of any type in addition to aerobic exercise, as any muscle you build will increase your calorie burn, even while sitting still. Even if diabetes or other illness or injury has left you disabled, there are exercise plans and equipment available. A good physical therapist will be able to assist you with planning a regimen.

Be honest with yourself about your intake and your ability to exercise, and you will have taken two of the biggest steps toward successful long-term weight loss.

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