Diabetes-friendly guide to shedding those extra Christmas kilos 2 February 2025 The festive season often brings joy, togetherness, and the sharing of delicious meals. However, the aftermath can include unwanted weight gain, which can be particularly challenging for individuals managing diabetes. Carrying extra weight can impact blood glucose levels and overall health, but the good news is that it is never too late to get back on track. Here’s a diabetes-friendly guide to shedding those extra kilos and regaining control of your health. Begin by assessing where you’re at presently. Step on the scales, measure your blood glucose levels, and take note of any changes in your energy levels or mood. This baseline will help you set realistic goals and track your progress. Tip: Avoid being too hard on yourself. Treat this as a fresh start rather than a punishment for holiday indulgences. Refocus on a balanced diet The festive season often involves consuming energy-dense, high-sugar and high-fat foods. To get back on track, shift your focus to a diabetes-friendly, healthy eating meal plan: Prioritise whole foods: base your meals on low GI carbohydrate foods, non-starchy vegetables, lean protein sources, and healthy fats. Control portions: Use smaller plates and practice mindful eating to avoid overeating. Choose low-GI carbs: Opt for whole grains like quinoa, pasta, basmati rice, long grain brown rice, and legumes to stabilise blood glucose levels. Limit processed foods: Avoid sugary snacks and added sugar foods that can spike blood glucose levels. Reintroduce regular exercise Physical activity plays a critical role in weight loss and blood glucose management. If your routine slipped during the holidays, start small and build up gradually: Cardio: Walking, cycling, or swimming can help burn energy (kilojoules) and improve heart health. Strength training: Incorporate resistance training exercises to build muscle, which improves insulin sensitivity. Daily movement: Stay active throughout the day, take the stairs, stretch during work breaks, or go for short walks after meals. Hydrate wisely Alcohol and sugary drinks from festive celebrations may have contributed to water retention or dehydration. Rehydrate with plenty of water to aid metabolism, reduce cravings, and support blood glucose control. Aim for at least eight glasses daily. Tip: Herbal teas or lemon-infused water are great alternatives to plain water. Prioritise sleep Lack of sleep can disrupt hunger hormones and lead to increased cravings, making weight loss harder. Return to a consistent sleep schedule and aim for seven to nine hours of quality rest each night to support your metabolism and blood glucose stability. Monitor blood glucose levels Weight gain can cause fluctuations in blood glucose levels. Keep a close eye on your readings, especially as you make dietary and exercise changes. If necessary, consult your healthcare provider about adjusting your medication or insulin dosage. Set realistic weight loss goals Weight loss doesn’t need to be rapid to be effective. In fact, research recommends, for sustainable weight loss, to aim for 1-4kgs a month. Everyone will be different as to how much they lose but the main aim is to see a trend going down. Even a modest weight reduction of 5-10% can significantly improve blood glucose management and reduce the risk of diabetes-related complications Plan your meals Meal planning helps you avoid unhealthy choices and ensures balanced nutrition. Prepare your meals in advance, focusing on portion control and diabetes-friendly recipes. Include protein-rich snacks, such as boiled eggs, a handful of raw nuts, or Greek yogurt, to keep you satisfied between meals. Stay accountable Accountability can make a big difference in staying on track. Share your weight loss goals with a friend, family member, or support group. Tracking your meals and exercise in a journal or app (calorieking.com.au) can also help you stay consistent. Learn from the festive season Reflect on what led to the weight gain during the festive season. Were there particular foods or habits that derailed you? Use this knowledge to plan better strategies for future celebrations, such as healthier recipe swaps or sticking to smaller portions. Celebrate non-scale victories Weight loss isn’t the only marker of success. Celebrate other achievements, such as improved blood glucose levels, increased energy, improved sleep, better mood or fitting into your favourite clothes again. These victories can keep you motivated on your journey. Weight gain during the festive season is common, but it’s entirely possible to reverse it with small, consistent changes. By focusing on balanced nutrition, regular exercise, a positive mindset and maintaining a healthy lifestyle, you can manage your diabetes and achieve sustainable weight loss. Remember, progress takes time, be patient with yourself and celebrate every step forward. By Robbie Tyson, Accredited Practising Dietitian and Credentialled Diabetes Educator
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