Dr. Neal Barnard's Program for Reversing Diabetes by Neal Barnard

Author:Neal Barnard
Language: eng
Format: epub
Publisher: Potter/Ten Speed/Harmony/Rodale
Published: 2017-05-12T04:00:00+00:00

CHECKING YOUR WEIGHT

Of all the things that predict success in dealing with diabetes, leaving behind excess weight is among the most important. The strategy outlined in Chapter 6 is a highly effective way to go about it.

Here are some tips for tracking your progress.

•First, track your weight. Some people who have been overweight for a long time have not gone near a scale in years. If that sounds like you, give it another try. It is essential to know if you are losing. If you are not losing weight, it is time to change course. Usually, that means tuning up your diet. Weight loss is sometimes difficult, and genetic tendencies do play a role, but your diet is one thing you really can control.

•Use the same scale each time you weigh yourself. Different scales can give dramatically different readings.

•Check your weight at the same time of day each time. With food and water intake, you can easily gain and lose a few pounds in the course of a day. Usually, you will be heavier in the evening.

•In gauging the success of your weight loss, about 1 pound per week is a healthful goal. It is about what you can expect if you follow the diet presented in this book without doing particularly vigorous exercise. Slower weight loss is also fine as long as you are moving in the right direction.

•Do not rely on exercise alone for weight loss. A healthful diet change can easily trim 300 to 400 calories a day off your daily menu, but burning that many calories through exercise means walking or running 3 or 4 miles a day. Exercise is important, but it cannot begin to take the place of diet changes.

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