There is no magic answer to losing weight or keeping it stable … unfortunately. Weight loss or weight gain really depends on balancing the calories you eat against the calories you use in your day to day activities. So, if you eat more than you use, you will definitely put on weight.

When you received your type 2 diabetes diagnosis, I am sure you were told about a healthy lifestyle program which included an eating plan with reduced amounts of refined carbohydrate or sugar, and better dietary choices. I also feel certain you were encouraged to add exercise to your program to help bring your weight under control and as an aid in reducing your blood sugar levels.

Any increase in physical activity increases your insulin sensitivity and reduces your risk of heart attack. How much exercise do you need to do to get good results? Various reports have led the US Surgeon General and the American College of Sports Medicine to suggest thirty minutes of vigorous exercise almost every day, preferably every day. If you find this doesn’t work for you, simply walking briskly each day for approximately forty-five minutes can lower your insulin resistance and help greatly with your weight loss.

Before increasing the amount of exercise you are doing at present check with your health care provider. Have a thorough physical examination if you:

• are more than thirty years of age
• have not exercised for the past six or more months
• have any cardiovascular condition, eg. heart disease, high blood pressure, or have experienced fainting or weakness of any description
• have had a heart attack
• have asthma or any lung disease
• have arthritis
• have insulin-dependent diabetes … your insulin dose will need to be adjusted

Exercise is great but you can’t just do it for a bit, then stop and expect your type 2 diabetes and insulin resistance to be cured. Once you stop exercising on a regular basis, your insulin levels will go right back up to their old levels. There are studies that show the beneficial effects of exercise only last for about sixty hours.

Any exercise is better than none though … a single exercise session can increase the efficiency of your insulin both during exercise and for as much as two days afterward, even if you are not physically fit. If you are fit and exercise on a regular basis, your results will be better still.

• Is Soy a Friend Or Foe of Type 2 Diabetes? Does it Help Lower Blood Sugar Levels?
• Will Type 2 Diabetes Be Diagnosed in Your Children Or Grandchildren?
• How to Prevent Diabetes - Learn How to Prevent Diabetes and Forget About Insulin
• Can You Beat Diabetes?
• Diabetes Type 2 - The Lifestyle Diabetes

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