Health New England | Health Matters | Wellness Guide 2019

16 ∞ Health & Wellness Guide | 2019 If you have type 2 diabetes, weight loss can be a natural form of medicine. If you’re overweight or obese, dropping pounds can help you improve your blood sugar, blood pressure, and both the good and bad kinds of cholesterol. What’s more, you don’t have to lose a lot of weight to start seeing results. Losing just 10 to 15 pounds can make a positive difference in your health. But while you don’t have to trim down by much, you’ll want to keep the weight off. That means it’s best to lose weight gradually—about one-half to two pounds per week. You’ll need to cut out between 250 to 1,000 calories every day from what you normally eat. Your doctor can help you figure out how many calories to aim for. Now here’s more great news: shaving those calories is easier than you might think. Exercise burns calories too, of course. But keep it simple. Start with a small, realistic goal—maybe, taking a 15-minute walk three times a week. Then gradually build from there. DIABETES Even Modest Weight Loss Can Help Consider Easy Steps Like These: • Don’t rush. Slow down and savor your food. Enjoy the taste and smell of each bite. It takes at least 15 minutes for your brain to get the message that your stomach is full. • Downsize. Use smaller plates, bowls and glasses. It makes small portions seem bigger. • Make some simple switches. Swap raw veggies and salsa for chips; broth-based soups for creamy ones; low-fat, unsweet- ened yogurt for the regular kind; and seltzer for sugary soda. • Wait out cravings for high-calorie foods. Cravings are typically short-lived. So be- fore giving in, try to distract yourself for 20 minutes. • Make eating the only event. Don’t nibble while watching TV, working, using the phone, etc. It’s all too easy to lose track of how much you’re consuming. Sources: Academy of Nutrition and Dietetics; American Diabetes Association; National Institute of Diabetes and Digestive Diseases