1) Are you overweight?
If so, by how much? Is this high weight a health risk for you? Adults can answer this question by using the Body Mass Index (BMI)
tool. If you have diabetes, a BMI score of 26 or greater is considered too high. Exceptions to this are people who are very muscular or who have a large frame (bone mass).
However, a BMI of 30 or above is a health risk, and complicates diabetes control, for almost everyone.Carrying weight in the abdomen and stomach region is an additional risk for diabetes. Even if
Body Mass Index scores are only slightly high (25 to 28), weight loss is recommended for people with diabetes if the excess weight is carried the central region of the body. Children and adolescents
should be assessed individually with anthropometic measures. These are done by registered dietitians or in a physician's office. |
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2) How physically active are you?
Consider the activity
demands of your daily routines, as well as any extra exercise you do. If you score low in this area, extra activity would certainty be helpful in your weight loss efforts. Be sure to review exercise
precautions for people with diabetes before beginning. 3)
How much food do you eat?
This questionnaire considers both volume (portions) and frequency (meals, snacks, grazing). Too
much food is, of course, causes weight gain. On the other hand, skipping meals as a strategy for weight loss usually backfires. Plus, it is not advised for people with diabetes...at all!
4)
How rich is your plate?
Score yourself in the area of
calorie loading due to a preference for rich (high fat) foods. Sometimes it is not how much food is eaten, but rather a preference for calorie-dense foods that is responsible for weight gain. Too much
fat as a food choice (fatty meat, nuts, etc.), as a seasoning (salad dressing, butter on vegetables), food ingredient (pastry) or cooking vehicle (e.g., frying) will certainly increase calories. If
this is true for you, choosing lower fat foods and reducing fat use in food preparation will help a great deal. 5)
Is alcohol contributing to your weight problem?
Weight gain may be the price one pays for choosing
this stress management technique too often. If you drink, cutting back on alcohol frequency and volume will help you lose weight, and keep it off, much more easily. |
