Take in Fewer Calories and You Will Weigh Less. Yes, That’s How it Works…

By Jonathan Jarashow, Publisher of Walgreens Diabetes & You, with Di Bush, PhD.

November is National Diabetes Month, so now is a good time to think about how to achieve your weight loss goals if you have diabetes, pre-diabetes, or think that you might be at risk. Although it may seem basic to you, it’s still worth saying again and again. Because sometimes we all forget, myself included: Take in fewer calories and you will weigh less.

blog_diabetes_choicesIt’s easier said than done, but that’s where CalorieKing can help. It’s a great resource for letting you know just how many calories are in the foods you eat.

A healthy diet and active lifestyle are important for everyone, but even more so for people with diabetes. No single lifestyle plan will work for everyone, especially when it comes to weight loss. Our bodies are all very different and will respond in different ways to the same practices. That said, I would like to share some tips that may work for you. I hope they help.

1. Avoid stress and try “mindful eating”

For many people with diabetes, stress is a natural response to the dietary changes needed for weight loss and improved blood glucose levels. However, a study published in the Journal of Biobehavioral Medicine suggests that stress while dieting can lead to big setbacks. Those who were put on strict calorie-counting and calorie-controlled diets produced more of the stress hormone cortisol. High cortisol levels and stress have a well-established connection to weight gain or difficulty losing weight.

With this research in mind, it’s important to set realistic goals for yourself. Strictly cutting out certain foods or food groups can make your diet harder to maintain in the long run. The increased stress from trying to maintain a too-strict diet can also have negative effects on your quality of life. Don’t deny yourself all of your comfort foods. However, you may want to find healthier, more wholesome alternatives. Diabetesdigest.com gives you lots of healthy alternatives for better meal planning. It might also help to try “mindful eating,” a meditative approach to food that can help ease the stress of changing your diet. “Mindful eating” encourages you to eat more slowly and think on how and why you are eating. When it comes to diet, slow changes are best, unless you are told to do otherwise by your healthcare professional or team.

2. Not all activity is created equal

People with diabetes or pre-diabetes should try to keep their blood glucose levels within a healthy range at all times. Though exercise is a big part of losing weight, especially for people with diabetes, it can sometimes do more harm than good. For example, if you exercise too intensely or if you rush into it too quickly, you can make your blood glucose drop too low or even hurt yourself. Gentle exercises like yoga, Pilates and walking will have a less dramatic effect on your blood glucose and stress hormone levels and may even help make them more stable in the long run. Sign up for the Walgreens Steps with Balance Rewards program (http://walgreens.com/steps/) to get rewarded for your activity. And, as always, talk to your healthcare professional before beginning any new activity programs.

3. Try small, regular meals throughout the day

Eating small, light meals regularly throughout the day may help you avoid blood glucose spikes without increasing the amount of food you eat. Planning these light meals, which can be eaten as often as 6 times a day, can be as easy as splitting up a typical 3-meal plan into smaller portions. This has the added bonus of keeping you full of energy and keeping your metabolism up throughout the day. Both these things may help your weight loss efforts. For better long-term results, keep your daily food intake light and regular and you will help your body run at maximum efficiency.

Feel free to visit diabetesdigest.com for more practical information and tips from our award-winning Walgreens Diabetes & You magazine.

Article from: http://blog.calorieking.com/2013/11/take-in-fewer-calories-and-you-will-weigh-less-yes-thats-how-it-works/

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Constance Brown-Riggs, MSEd, RD, CDE, CDN—an award-winning RD, certified diabetes educator, and past national spokesperson for the Academy of Nutrition and Dietetics, is the author of The African American Guide to Living Well With Diabetes, which received the Favorably Reviewed designation from the American Association of Diabetes Educators, and Eating Soulfully and Healthfully with Diabetes.

Dr. Lori Shemek, PhD, CNC, CLC, the best-selling author of “Fire-Up Your Fat Burn! and leading health and weight loss expert, is also known as “The Inflammation Terminator.” She has made it her mission to educate the public on the toxic effects of certain foods and lifestyle choices and how they create inflammation in the body. She is a leading authority on inflammation and its role in weight loss, preventing disease and optimizing health.

Rebecca Bitzer – MS, RD/LD, CEDRD is an award-winning Registered Dietitian, writer, speaker, blogger, and REBEL Dietitian business owner. Rebecca and her team of six Registered Dietitians have counseled thousands of clients struggling with diabetes for over twenty-five years. They work closely with each other along with internists, endocrinologists, therapists, and families.

Maureen Sullivan – RN, CDE has worked for many years as a Registered Nurse, most of them in emergency and trauma services. She is a Certified Emergency Nurse, Certified Diabetes Educator, and the former manager of a hospital stroke program. Maureen’s wealth of knowledge, passion for nursing and education, and ability to engage people makes her an excellent teacher and a captivating lecturer. Recently, Maureen has been concentrating on writing, speaking and teaching, as well as working on her award-winning weekly podcast, “The Health and Humor Show.”

Lauren Harris-Pincus, MS, RDN is a nutrition communications specialist, registered dietitian in private practice, social media consultant, speaker, spokesperson and corporate consultant. She is currently the owner of Nutrition Starring YOU, LLC and www.NutritionStarringYOU.com. Lauren strongly believes that we should “Think Healthy, not Skinny”, and “EveryBODY is unique, your diet should be too”. Lauren was co-host of the Family Food Experts Kitchen radio show, available for listening on iHeart Radio and iTunes. Also known as one of the “NutritionBabes”, Lauren co-founded NutritionBabes.com, a popular Health and Wellness website in 2009. NutritionBabes.com was voted one of Healthline’s Top 100 Health Blogs in 2011, 2012 and 2013.

Mark Heyman, PhD, CDE is a clinical health psychologist and the director of the Center for Diabetes and Mental Health (CDMH). In addition to treating patients with type 1 and type 2 diabetes, Dr. Heyman provides training for health care providers on how to identify and address the emotional and behavioral aspects of diabetes in their patients. He also works with pharmaceutical and medical device companies to help them understand these issues and incorporate this information into their sales, marketing, and patient education materials. He is particularly interested in empirically supported behavioral interventions that promote behavior change and improve physical and mental health in people with diabetes.

Katie Ferraro, MPH, RD, CDE is a nationally-recognized registered dietitian, certified diabetes educator and author with an expertise in nutrition communications and curriculum development. She is the co-author of “Diet Therapy in Advanced Practice Nursing” (McGraw Hill, 2014) and an Assistant Clinical Professor of Nutrition at the University of California San Francisco and University of San Diego’s graduate schools of nursing.

Dr. Beverly S. Adler, PhD, CDE (aka “Dr. Bev”) is a clinical psychologist and certified diabetes educator, author and speaker. She specializes treating the emotional issues of people with diabetes. In her private practice, she provides individual, family and/or group therapy utilizing a cognitive behavior therapy orientation, combined with a spiritual approach. Her goal is to empower her patients to manage their diabetes.

Dr. Bev is the author of two self-help diabetes books. She has written numerous articles which are published in print and online – always focused on diabetes from the emotional perspective. She also speaks to audiences of people living with diabetes, as well as, to audiences of healthcare professionals and diabetes educators. Dr. Bev, herself, has been living successfully with type 1 diabetes for 40+ years.

In August 2016, Dr. Bev was honored to receive the “CDE Entrepreneur of the Year” Award from her Metropolitan NY Association of Diabetes Educators.

Jill Weisenberger, MS, RDN, CDE, FAND is an internationally recognized nutrition and diabetes expert with more than two decades experience. Through writing, speaking and one-on-one coaching, Jill empowers people to grab control of their health. She has worked as both a nutrition counselor and a diabetes educator in the hospital and research settings, and now in private practice in Newport News, VA. Jill is known for her practical approach and caring attitude. Her no-nonsense strategies to eating well include foods that both taste good and are good for you.

Marlene Koch (pronounced ‘cook’) is a nationally recognized nutritionist, popular TV personality and New York Times bestselling author. She graduated Magna Cum Laude from UCLA with a Bachelor’s degree in Nutritional Science. She is a registered dietitian and one of a select group of dietitians to hold an advanced certificate in Child and Adolescent Weight Management from the Academy of Nutrition & Dietetics.

Marlene has taught professional chefs from the American Culinary Federation the principles of healthy cooking and eating. She has been adjunct Nutrition professor and cooking instructor for Columbus State College and the Columbus State Culinary Academy, and she is a nationally recognized expert in weight loss, diabetes, child and adolescent nutrition, and sugar substitutes.

Marlene has sold over one million cookbooks, and is a regular guest on QVC.

Barbara Ruhs – MS, RDN is a Registered Dietitian Nutritionist and owner of Neighborhood Nutrition LLC, a consulting firm focused on providing solutions to help food companies and supermarkets improve consumer health & wellness. She’s a former supermarket dietitian and has run a successful business for 17 years. A leader in the field of nutrition, her mission is to help people by impacting the way food is produced, marketed and sold. She’s a strong advocate for supermarket dietitians and believes the retail food industry has the greatest potential to impact public health.

Cheryl Orlansky has over 25 years of experience in health promotion and chronic disease prevention and management. Her first career as a registered dental hygienist led her towards a path of wellness and nutrition! Her expertise is in diabetes, weight management and cardiovascular disease for individuals and groups. She works in a large private practice including endocrinology, internal medicine, rheumatology, neurology and sleep medicine. She is an award winning dietitian with current leadership positions in state and local dietetics organizations.

She has been interviewed and quoted in media outlets for WebMD, Atlanta Sports and Fitness, Georgia Public Broadcasting, and the Atlanta Journal and Constitution. She has partnered with V-103 Radio to lead supermarket tours as part of a community outreach during National Nutrition Month.

Cheryl helps her clients reach balance through lifestyle choices: cooking and eating, activity and purpose in life.

Jackie Newgent, RDN, CDN, is a registered dietitian nutritionist and classically-trained chef. With a passion for helping people (including her father) with diabetes, she’s author of The With or Without Meat Cookbook: The Flexible Approach to Flavorful Diabetes Cooking and the award-winning The All‐Natural Diabetes Cookbook, both published by the American Diabetes Association. Jackie is also author of 1,000 Low-Calorie Recipes and Big Green Cookbook. Her next book, The All-Natural Diabetes Cookbook—2nd Edition, was published in 2015.

Nutritionist Rania Batayneh, MPH is the author of the best-selling book, The One One One Diet. She holds a master’s degree in public health nutrition from the University of Michigan School of Public Health and is also a Wellcoaches Certified Health and Wellness Coach endorsed by the American College of Sports Medicine (ACSM).

OmnichannelHealth Media, publisher of DiabetesDigest.com, does not provide medical advice, diagnosis or treatment. See additional information.