Type 2 Diabetes – Five Ways to Keep Off the Pounds Once You Have Lost Them!
Dieting is hard work, and keeping off the weight you have managed to get rid of is where most dieters, whether they have Type 2 diabetes or not, have problems. Here are five tips every successful dieter needs to know about keeping off the pounds or kilograms once they have come off.
1. Don’t flip out when you find you have overindulged: Everyone overeats sometime. If it isn’t a holiday or birthday celebration, then it might be that time your car breaks down in front of the doughnut shop and you have to go in to get out of the weather while you are waiting for a tow. You won’t balloon back to your old weight just because you overeat at one meal. In fact, eating up to 500 extra calories (2100 kj), as often as every third day actually keeps your metabolism going at a faster rate that burns more calories or kilojoules. As long as you don’t stuff yourself, it’s OK to eat more than usual once in a while… but not every day.
2. If you find your weight is creeping back up, then eat less until it creeps back down: It’s really that simple. The sole exception to this rule occurs when you have been following a very low calorie diet (800 calories or 3360 kilojoules a day or less, which is not recommended without professional supervision). Sometimes if you lose a lot of weight fast, fat cells replace fat with water, and you actually have to eat more to give them the energy to pump the water out!
3. About once a day, go nuts: Almonds, walnuts, pecans, macadamias, and most other tree nuts contain healthy fatty acids and fiber that reduce your appetite. Eating up 100 grams (3-1/2 oz) of nuts a day in addition to your regular diet can actually help you lose weight despite the additional calories, because the essential fatty acids in the nuts fight inflammation in ways to reduces water retention in your belly fat.
4. Don’t worry about overeating healthy food: Theoretically, you could get fat on beet juice and carrot sticks. In the real world, nobody does. Just remember that no food is a healthy food if you just can’t live without it, whether it’s donuts or tofu. Eat to live, don’t live to eat.
5. Finally, don’t get stuck in a dietary rut. Try new foods. If you don’t like them, you don’t have to eat them again. Eating a variety of low-calorie foods is the best way to get all the nutrients you need while enjoying the food you eat.