Obesity and Diabetes: How Diabetics Can Safely Lose Weight
The Problem of Rising Obesity Worldwide
According to the World Health Organization (WHO), obesity has tripled worldwide since 1975. In 2016, 1.9 billion adults worldwide were overweight, with over 650 million classified as obese. This rise in obesity increases the risk of metabolic conditions such as type 2 diabetes, high blood pressure, cholesterol, and high triglyceride levels.
Understanding Obesity and Diabetes Risk
Obesity is defined as abnormal or excessive fat accumulation that impairs health. Body mass index (BMI) and waist-to-hip ratio (WHR) are indicators used to classify obesity in adults. According to the WHO, high BMI is a major risk factor for heart disease, musculoskeletal disorders, some cancers, and diabetes.
Type 2 diabetes is a combination of low insulin production from the pancreas and peripheral insulin resistance, which is influenced by body fat percentage. Maintaining a healthy weight and exercise level is important for diabetics to manage their condition safely.
How Can Diabetics Lose Weight Safely?
1. Balanced Diet: Diabetics should focus on consuming a diet rich in foods with a low glycemic index (GI), complex carbohydrates, moderate protein, and fats. A calorie deficit diet is also essential for weight loss in obese individuals.
2. Regular Exercise: Apart from consuming a healthy diet, diabetics should engage in regular exercise. 150 minutes of exercise per week is mandatory for individuals, especially diabetics. Exercise should include aerobic exercise, resistance training, flexibility exercises, balance exercises, and yoga.
3. Yoga: Pranayama, a yoga practice, helps reduce stress hormones that improve blood sugar levels in diabetics.
Maintaining a healthy weight is essential for diabetics in managing their condition safely. Regular exercise, healthy eating, stress management, and consultation with a doctor are crucial to achieving safe weight loss.
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