Planning to lose weight

Why should I lose weight?

If you are overweight, your diabetes control will improve if you lose some weight. Being overweight hinders the action of insulin and stops it working so effectively, which means your diabetes is more difficult to control. Losing weight may also mean you can take fewer diabetes tablets or inject less insulin.

Your current weight is the result of your eating habits and your level of physical activity over your lifetime. To lose weight now you will need to make permanent changes to what you eat and you will need to be as active as possible.

Are you ready to lose weight?

No: Plan to eat healthily and keep your weight steady for now. Read this leaflet to prepare for losing weight in the future.
Yes: Use the following information to plan what to do and how to get started.

Planning to lose weight starts with being aware of what, when, where and why you eat.

What do you eat? Regular meals or snacks throughout the day?
When do you eat? When you are bored?
Where do you eat? Alone or with friends and family?
Why do you eat? If you are unhappy?

Once you are more aware of your eating pattern, you can plan changes to help you lose weight slowly and permanently. Plan these changes to fit in with your family, home and work.

Which things affect your eating pattern?

Family	Friends	Food preferences	Time
Hunger	Tiredness	Kitchen facilities	Work
Information	Transport	Feeling self-conscious	Money
Cooking skills	Shops	Lack of confidence	Others?

Which of these can you change to build a new eating plan?

Where can you get help?

Family - ask for support and tell them it is important.
Friends and others - ask for help and tell them you need encourage.
Local groups - try a reputable slimming club (tell them you have diabetes). Ask your GP.
Information - Ask your nurse or dietician
Stress reduction - ask your nurse for advice or try counselling, exercise, yoga or other forms of relaxation
More activity - ask your nurse or dietician for advice on increasing your physical activity and then try out your local facilities.

Decide what help you need, where you can get it and then ask for it. Think positively.

Starting to lose weight

You need to eat regular, healthy meals to improve your diabetes control (see leaflet 9). If your weight is stable and you now want to lose weight, you will need to change your eating pattern.

Plan three meals a day (with snacks if your diabetes needs them) and try not to nibble in between
Change the balance of your meals
- Smaller portions of meat, fish, chicken, eggs, cheese
- Moderate portions of starchy foods with each meal
- Change to semi-skimmed or skimmed milk and low fat spread
- Add less fat in cooking and use less fat for spreading
- More fruit and vegetables (aim for five portions a day)
More fluids (aim for 6-8 cups or more a day) sugar-free drinks, tea, coffee - water is the best choice
Keep an honest "food diary" to monitor what you eat. This will make you more aware of what and when you are eating and drinking
Find a routine that suits you
Forgive yourself if you have extra food and drink on special occasion. One lapse won't hurt but return to your new eating plan as soon as possible
Enjoy what you eat

What about activity?

If you are being active you are using more energy (calories) than if you are still. If you are being active you are less likely to eat.

Being as active as you can helps you

lose weight and maintain your weight loss
improve your diabetes control
feel more confident
improve your sense of well-being

Choose an exercise that you enjoy and which fits in with your lifestyle. Try walking to the next bus stop, walk instead of taking the car, use the stairs instead of the lift. Try brisk walking, dancing, keep fit, swimming, cycling.

What about success in losing weight?

If you have been gaining weight recently, staying at the same weight is an achievement and this is your first step to success. It is important to take one day at a time. Remember that a small weight loss is better than none. Gradual weight loss is more likely to be permanent. Aim for 1-2lb (500g-1kg) a week. Steady weight loss means you are losing fat, rather than muscle. A healthy diet and active lifestyle is not just for a few weeks. The changes you make now will form a healthy eating pattern for the rest of your life.

The British Diabetic Association publishes recipes that can help with weight loss. Contact them on 0171 323 1531.