Your Nutrition Solution to Type 2 Diabetes by Kimberly A. Tessmer

Author:Kimberly A. Tessmer
Language: eng
Format: epub
Publisher: Red Wheel/Weiser
Published: 2014-07-14T16:00:00+00:00

Balancing Calories to Manage Weight

1. Prevent and/or reduce overweight and obesity through improved eating and physical activity behaviors. These are lifestyle changes you have control over that will help you to manage not only your weight and your health but also your blood sugar levels and complications from type 2 diabetes.

2. Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from foods and beverages. Balancing your calorie intake over time is the key to weight management and keeping weight off long term. This means balancing the calories you burn through physical activity with the number of calories you consume. If these numbers are equal, you will maintain your weight; if they shift to the negative, you will lose weight; if they shift to the positive, ultimately you will gain weight. So the goal here is to gain control over this balance of calories in and calories out and shift it in your favor.

3. Increase physical activity and reduce time spent in sedentary behaviors. Physical activity has all types of health and even mental benefits, and it is essential in the calorie balance equation for weight management. (We will discuss exercise later in this chapter.)

4. Maintain appropriate calorie balance during each stage of life—childhood, adolescence, adulthood, pregnancy and breastfeeding, and older age. Maintaining the calorie-in and calorie-out equation should not be a temporary situation to lose weight; it should be a lifelong adjustment to maintain your healthy weight. It is much easier to balance this equation and maintain your healthy weight than it is to gain weight and then have to lose it. Lifestyle and eating habits need to change permanently in order to maintain a healthy weight and improved health.

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