The Weight Loss Plan for Beating Diabetes by Frederic Vagnini

Author:Frederic Vagnini
Language: eng
Format: epub
Publisher: Fair Winds Press
Published: 2009-10-15T00:00:00+00:00

STEP FOUR: EXERCISE

KEEP MOVING FOR WEIGHT LOSS

To this point we’ve discussed how you can defeat the natural roadblocks that challenge you as a diabetic with education, targeted medications, and a diet that balances protein, limited carbohydrates, and other healthy foods. Now we will concentrate on the fact that exercise plays as important a role as the other parts of the Five-Step Plan as a control mechanism for prediabetes or type 2 diabetes. Exercise can literally blast through roadblocks.

The good news is that according to many studies published by organizations such as the American Diabetes Association and the American Council on Exercise, the latest research has put exercise at the forefront in the prevention, control, and treatment of diabetes because it decreases insulin resistance. Following regular exercise training, cells can better respond to insulin and appropriately take up glucose out of the blood.

Virtually every study also indicates that exercise is specifically advantageous for people with type 2 diabetes over the long run and attacks visceral fat and your lipid levels.

In addition, the studies show that diet and exercise together are even more effective than dieting alone. And dieting without exercising—especially in the elderly—causes people to lose valuable muscle mass.

The most important thing to understand is that there is definitive proof that if you have prediabetes, exercise can keep you from developing diabetes—even if all you do is some very moderate form of exercise on a regular basis. Other studies have indicated that even limited periods of exercise (e.g., two months) will have a positive effect on your A1C value, and it can be significant. In one study, A1C levels dropped from 8.31 to 7.65, despite the fact that there was no appreciable weight loss in the two groups of participants in the study.

While your exercise program does not have to be ambitious, it does require a commitment. Every prediabetic or diabetic, and possibly concomitant cardiovascular disease, must exercise. Exercising for the rest of your life is a critical cornerstone of the wall you are building to protect yourself from further damage to your health and blood glucose levels. Though exercise is usually an adjunct to taking medications, your exercise program might lead to reduced medication levels.

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