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Tips for Being Fit
Diabetes Support Group Meeting Highlights
July 17, 2012
On Tuesday, July 17, JoEllen Neefe, RD, CD, CDE spoke to the Diabetes Support Group on "Weight Issues in Diabetes."
Several people with and without diabetes struggle with their weight, and that explains the 2.5 billion dollar diet industry.
Weight loss is not easy and it does not happen without hard work and dedication to a change in lifestyle.
Overweight is defined as Body Mass Index (BMI) of 25-29.9 and obesity is defined as a BMI of 30. There are several causes to overweight/obesity including:
genetic factors, environment, and other factors, such as some medications. Genetic influences include three different hormones:
leptin (obesity hormone), ghrelin (hunger hormone) and Peptide YY (gut hormone).
These hormones fluctuate in individuals, more so in those that have lost weight and regain their weight back.
The food supply is overabundant in high calorie, low nutrition foods that are cheap, convenient, and heavily promoted.
More people are also dining out and fast food establishments are easily accessible. Physical inactivity and poor sleep hygiene also contribute to higher rates of
overweight/obesity. So what is the solution and what works in weight management?
- An individualized meal plan (calorie controlled, carbs, protein, and fats)
- Keep a food journal
- Not going more than 5 hours without eating
- Aim for 150 minutes/week of daily physical activity
- Drink plenty of water
- Self-monitoring
- Watch less than 10 hours of TV/week
- Get at least 7-9 hours of sleep/night
- Positive behaviors and attitude
Five Keys to Keeping Weight Off
- Eating low-fat protein (lean meats, fish, poultry)
- Exercising most days of the week
- Rewarding yourself (non-food) for sticking to your meal plan or exercise plan
- Reminding yourself why you need to control your weight
- Weigh yourself at least one time/week
"People don't get old from calendar years, but from inactivity.
Exercise is king, nutrition is the queen, and together, they make a kingdom." - Jack LaLanne "Godfather of fitness"
If you have question on weight management and/or diabetes, please contact JoEllen Neefe, RD, CD, CDE at Prairie Clinic.
Our next diabetes support group meeting will be on Tuesday, August 21 from 5-6pm at Prairie Clinic, second floor.
The topic will be Salads and Salad Dressings. For more information, please call Rita at 644-2458.
Other Important Links and References:
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