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    There is a vicious cycle which can begin with excessive weight gain which results in the development of diabetes (type 2). As diabetic medications are introduced, especially insulin, in an attempt to lower blood sugar, more weight gain can result. This secondary weight gain makes diabetes even harder to manage...and more medication may be required....leading to more weight gain. And on it can go.

    While newer diabetes medications for people with type 2 diabetes have a positive effect on blood sugar without complicating weight gain, a cornerstone of diabetes management continues to be effective weight control.

    Weight control means maintaining a weight that is healthy for one's body type. If a person with type 2 diabetes is overweight (63% of all people with diabetes fit this profile) and loses weight, diabetes management will almost always improve. In some cases, all diabetes medications can be stopped and blood sugar levels return to normal or near-normal ranges with good dietary and exercise practices.

    The basic equation for effective weight maintenance is:
    Food Calories Eaten are equal to or less than Total Calories Spent


    Diet Factors:
    The amount of calories we eat is effected by food choices we make. In general, lower fat, lower alcohol and lower sugar food choices will result in lower calories based on food selections.

    Calorie intake is also effected by our eating style, or how and when we eat the foods we choose. Reasons for eating, portion control, meal frequency and distribution, speed and distractions while eating can all effect our total calorie intake. As a rule, eating 3 meals of moderate size, eating only at planned snack times, slowing the pace of eating and learning to effectively manage non-hunger cues (social, emotional, stress, etc) can be helpful strategies for better weight control.

    Activity Factors:
    The amount of calories we spend each day is greatly effected by the activity level of our routine life, or lifestyle. Lifestyle activity level is based on one's physical demands at work and home, for recreation or socialization activities and in meeting transportation needs. Most people in western societies have relatively low activity levels in their everyday lives. Increasing one's routine activity level is possible by choosing more physicially active forms of work, recreation and/or transportation.

    Extra exercise is what one does, in addition to routine life activities, to purposefully increase physical exertion. Time management for this "breakaway" activity is usually the biggest hurdle to overcome for those new to exercise. For those with inactive livestyles, exercise periods are essential to maintain health and for effective weight control.

    Before beginning exercise, review exercise precautions for people with diabetes. In general, an effective weight control exercise program is 5 to 7 times per week, 30 to 60 minutes of moderate intensity exercise (brisk walking, biking, swimming). Begin slowly and gradually build to this level over 4 to 6 weeks.



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