DM Lose Weight To Control Blood Sugar

Lose Weight To Control Blood Sugar : 

Lose Weight To Control Blood Sugar Techniques that work when diets don’t

Why lose weight: 

Why lose weight Glycemic control Decrease risk of heart disease Decrease development or symptoms of osteoarthritis Normalize blood pressure Decrease risk of some cancers and other disease (i.e. sleep apnea)

Why diets don’t work: 

Why diets don’t work No permanent change in food choice or amount resulting in regain Quantity control Energy In = Energy Out maintains weight Most people underestimate their food intake and overestimate their activity level Habits cause the same detrimental behaviors to keep repeating

Battling Mother Nature: 

Battling Mother Nature Our bodies fight us to regain the lost weight Biological and physiological mechanisms defend your extra fat and try to return the body to the weight it was Research shows that people who have lost weight are hungrier and not just for any food Weight loss signals the brain that you are starving and will slow metabolism to conserve energy Keep in mind that metabolic rate is linked to the amount of lean and muscle tissue you have The only way to counter this is to exercise more

More Bumps in the Road: 

More Bumps in the Road Lipoprotein lipase, an enzyme that promotes fat storage, goes up in fat tissue when you lose weight so you tend to store fat rather than burn it The good news is that you won’t gain weight unless you eat more

Stick to the plan: 

Stick to the plan Research shows that whatever method you use, weight loss is almost identical. The difference comes from whether you are using a method you can stick with over time

The ABC’s of BehaviorAntecedentsBehaviorsConsequences: 

The ABC’s of BehaviorAntecedentsBehaviorsConsequences Change your behaviors to change your habits

Antecedents: the events, circumstances and emotions which occur prior to eatingBehaviors: the eating itself and the related events and feelings including speed of eating, rate of chewing, taste of food, what you are doing while you are eating Consequences: the events, feelings and attitudes that follow eating and can determine whether or not the eating will occur again: 

Antecedents: the events, circumstances and emotions which occur prior to eatingBehaviors: the eating itself and the related events and feelings including speed of eating, rate of chewing, taste of food, what you are doing while you are eating Consequences: the events, feelings and attitudes that follow eating and can determine whether or not the eating will occur again

Average Joe: 

Average Joe Home on Sunday watching baseball game Went to the kitchen for his favorite snack, chips He sat down with the bag, watched the game and ate rapidly not tasting each one He ate until he was very full and then felt guilty about eating so much

Many people have situations, times or activities that stimulate eating: 

Many people have situations, times or activities that stimulate eating These events become paired with eating so that the event can make you feel hungry

If you always eat with these activities, the activity can make you feel like eating, without actually feeling hungry: 

If you always eat with these activities, the activity can make you feel like eating, without actually feeling hungry Reading the paper while eating breakfast Watch television with a snack Movies in theaters with popcorn

It is important to separate eating from other activities: 

It is important to separate eating from other activities Eating should be the activity to maximize the experience from making healthy choices on quality and quantity to enjoying every bite

: 

Besides stimulating eating, these other activities may:-give you all the calories with only part of the pleasure -distract you from responding to actual hunger and fullness

Scheduling May Help: 

Scheduling May Help Choose a meal and snack pattern that best accommodates when you are hungry Make it convenient, it doesn’t have to be conventional or by the clock Eliminates grazing or tempting snacks available around you Think more to eat less: if the snack is planned, it may help you put off the urge to eat

A chain is only as strong as its weakest link: 

A chain is only as strong as its weakest link Eating is a chain of events Once you analyze the links in your chain of events that sabotage your weight loss efforts, you can spot the link that will break the chain If you can break the chain, you regain control

Example of a Behavior Chain: 

Example of a Behavior Chain Buy cookies Leave cookies on the counter Home on a Saturday afternoon Tired and bored Urge to eat Go to kitchen Take cookies to den Eat cookies while watching television Eat till full Feel guilt and like weight loss is ruined More eating

Lapse and Relapse: 

Lapse and Relapse A lapse is a slight error or slip, a single event or time period like exceeding a calorie level or gaining weight A relapse occurs when several lapses occur one after another until the person has reverted to the former state A lapse is an isolated event and can be prevented from leading to relapse

The SMART Approach: 

The SMART Approach The SMART method is a toolbox of lifestyle changes that do not include what is on your plate to encourage weight loss

SIZE: 

SIZE How much are you eating and drinking? Often it is how much you eat not what you eat that makes a difference Our culture has supersized our portions Amount you put on your plate may be out of habit Leaving food on your plate may reduce calorie intake significantly Using a smaller plate may help

Moderation: 

Moderation Plan your meals and snacks Modify usual routine to allow for a larger lunch or a holiday dinner A few pounds are easier to lose than ten or fifteen, take notice of weight gain and take action when weight gain is within five pounds of usual body weight

Activity: 

Activity As much as possible incorporate physical activity into your day Weight loss is greater and better maintained by burning calories An exercise program that challenges the body is beneficial for overall health but if unsuitable consider ADLs Many people are successful at increasing their activity level by wearing a pedometer with the goal of increasing the number of steps taken each day

RATE: 

RATE It takes twenty minutes for the stomach to tell the brain it has had enough Eat fast and we are not able to determine when we are satisfied and continue to eat to until full Extra calories can be saved instead of stored by eating slowly or waiting for a second helping to see if we can do without

TIMING: 

TIMING Pay attention to hunger cues Feed your body when it is hungry Make time for breakfast If meals are farther than four hours apart, choose healthy snacks to decrease hunger which will lead to better portion control at meals and decrease binge eating behavior

Guidelines to keep in mind: 

Guidelines to keep in mind Fat provides more calories than protein or carbs Too much of any nutrient is stored as fat Foods higher in water and/or fiber have fewer calories per bite and may satisfy your appetite in smaller quantities Substituting cheese, milk and meats for lower fat alternatives provides nutrients but saves on calories Low fat dressings, mayos and creamers save calories as well Compact foods like sugar, cookies dried fruits, nuts and granola are high in calories per bite

For successful long-term weight loss: 

For successful long-term weight loss STICK WITH IT

Nutrisense Inc.Amy Shapiro R.D., C.D.N.: 

Nutrisense Inc.Amy Shapiro R.D., C.D.N. 373 Route 111 Smithtown New York 11787 (631) 979-6699