According to the International Diabetes Federation (IDF), there were over 72.9 million cases of diabetes in India in 2017, making India the “Diabetes Capital” of the world. This drastic rise in diabetes cases is thought to be the result of an alarming increase in obesity in India. More than 90% of newly diagnosed type 2 diabetics are found to be above their ideal weight.
Weight loss could prevent you from developing diabetes, or help you to better manage already existing diabetes. Numerous studies have reported improvements in insulin function, glucose levels, and overall diabetes control even with modest weight losses of 7–10%.
In order to lose weight, you need to consume fewer calories and substitute less healthy food with foods lower in calories, fat,and sugar.
The key is to eat a variety of healthy foods from all food groups including
Exercise and other physical activities can help you burn calories and extra fat.
Aerobic exercise like brisk walking, bicycling/stationary cycling indoors, dancing, low-impact aerobics, swimming or water aerobics helps your body use insulin better.
Strength training (also called resistance training) makes your body more sensitive to insulin and can lower blood glucose.
Strength training activities include:
- Weight machines or free weights at the gym
- Using resistance bands