Wearing that fabulous-looking swimsuit with all that flab showing is surely depressing (not to mention distracting!), but what should actually depress us more is the fad that obesity complicates the management of type 2 diabetes. It increases insulin resistance and blood sugar levels, and it also increases the risk for dyslipidemia, hypertension, and cardiovascular disease.

So, yes, being obese is not at all fashionable, inside and out, and losing weight has always been beneficial not only for your physical appearance but your health condition as well. With all the benefits of being fit and fab in the runway you call life, here are simple and easy dos and don’ts for proper weight loss and management.

DOs:
Set a goal. In weight management, it is vital that we set achievable and realistic goals, as too high expectations can lead to depressing disappointments. For people with diabetes, it has been noted that moderate weight loss of at least 5 percent of your body weight can improve insulin action, decrease fasting blood glucose concentrations, and reduce the need for diabetes medications. It was also found to prevent or delay the development of type 2 diabetes in high risk groups when coupled with exercise.

To lose one pound a week, you need to burn or lessen your intake by 500 calories a day. Once a feasible diet and exercise plan are maintained, one could expect long-term weight reduction and changes in problematic eating habits.

Get motivated. It’s easier to lose those unwanted pounds if you have a vivid vision in mind, and by this motivation we are not only pertaining to the sexy two-piece swimsuit or six-pack abs you’ve been dying to showcase. There is really no better motivation than being fit and fab for life.

Keep track of yourself. Keep a food diary. Write down every little morsel of food and drink that you take in. You may also want to write down the situation or emotion that led you to eat at that moment. People who do so, become more conscious of what they eat and why. Thus, they tend to lose more weight and keep it off. Also, make it a habit to weigh yourself at least once a week.

Have a fitness buddy. Weight loss doesn’t have to be a one-man show—you can find someone who can support and lose those excesses with you all the way. Having that support blanket can resuscitate your enthusiasm each time fatigue gets the best of you. You will also need a healthcare professional to lead you to the right path to losing those unwanted pounds. He/she can help you control your cravings and monitor your daily record of food intake and physical activity.

DON’Ts:
Skip meals. People with irregular eating schedules or skip breakfast tend to have more trouble losing weight. Diabetes is not a one-size-fits-all disease—dietary guidance should be individualized to allow for specific food references and individual approaches in reducing energy intake. Some may be amendable to a very low-calorie diet, but this can raise the risk for complications such as gallstones. The rule here is to eat healthy and consult your physician and/or dietitian for proper diet recommendations.

Self-medicate. Some medications and supplements for weight loss may have serious side effects such as high blood pressure or heart problems. Consult your doc before taking any of these.

Be a couch potato. People who watch less than 10 hours of TV a week tend to be more successful at keeping their weight in check. Exercising (e.g., brisk walking and other forms of physical activity) for at least an hour a day can help you not only to lose weight but maintain it for a long time. Forcing yourself into a diet you despise and an exercise regimen you totally abhor would only leave you stressed and looking years older than you actually are. You can divide exercise into multiple short bouts to enhance compliance and produce more benefits. Pushing yourself beyond the limits though may yield chronic health complications.

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