Realistic goals | Frequent hypoglycemia | Sleep and weight | Drug Therapy | Thyroid problems
Body weight is mainly regulated by the amount of calories consumed and the number of calories burned. But there are a number of other factors that affect weight, and some of them can make it difficult to lose it.
You are struggling to lose weight. But several weeks passed — or even several months, but the scale of the problem has not change. There may be several reasons that slow down progress or even nullify everything.
Make sure the goal is realistic
When doing everything possible to lose weight, make sure that you strive for a realistic body weight for you. The starting point for determining this is the body mass index (BMI) and the ratio of fat to total body weight. You can easily calculate your BMI using applications on your phone. Please note that there is a separate BMI calculator for children and adolescents. Typically, a BMI between 18.5 and 24.9 is considered normal, between 25 and 29.9 is considered overweight, and 30 and above is considered obesity. However, BMI is not indicative of people with developed muscles and in older people who have lost muscle mass.
Remember also that people come in many shapes and sizes. You do not have to be “thin” to be healthy but losing excess fat can improve your health in several ways. Talk with your doctor about safe weight and a weight loss program. Ideal weight is not always the same as healthy weight.
Frequent hypoglycemia
Frequent episodes of hypoglycemia or low blood glucose contribute to being overweight due to those extra calories that we consume to stop low sugar.
Fifteen grams of carbohydrates contain about 60 calories. If you need 30 grams, then this is 120 additional calories. And if the case is urgent and there is nothing better than a chocolate bar nearby? Total calories can easily reach 200-300 calories. In life, things are different, and it is not always possible to adjust to ideal rules.
If you have frequent hypoglycemia, consult your healthcare provider to adjust your diabetes treatment regimen!
In the case of low sugar, the goal of stopping hypoglycemia is more important than a thin waist. Therefore, the only way to prevent nightmares of low sugar and excess calories is more frequent self-monitoring and correction of the nutrition plan.
Some common causes of hypoglycemia include administering too much insulin (of any type), taking too much of an oral diabetes medication, skipping or delaying meals, increasing the intensity and duration of exercise without correcting insulin therapy.
If you have frequent hypoglycemia, consult your healthcare provider to adjust your diabetes treatment regimen. The potential consequences of frequent hypoglycemia include not only weight gain, but much more serious complications.
Sleep and weight
Sleep apnea
In type 1 and type 2 diabetes, there is a high probability of developing sleep apnea. This is a condition in which breathing may stop for a while during sleep. Snoring is a characteristic feature of apnea. Such a problem contributes to a deterioration in the quality of sleep, which means that it will not be possible to obtain a healing dose of sleep. Since high-quality sleep helps regulate the hormones responsible for satiety and hunger, when it is lacking, processes are disrupted, and we tend to overeat.
Alcohol, sleep, and weight
The same problem (lack of sleep + weight gain) can develop in people who often drink alcohol. And it’s not about its quantity. Even a small portion of alcohol can make sleep over the next 3 nights fragmentary. Although many people think that alcohol makes falling asleep easier, alcohol is actually a stimulant and can make you wake up more often at night, even if you don’t remember.
What to do?
There are many ways to increase the quantity and improve the quality of the resulting sleep. One of them is to go to bed every day and wake up at the same time. Another is to make your bedroom as dark and quiet as possible. Reducing caffeine intake, especially at the end of the day, as well as lowering alcohol consumption may help.
Relaxing during the day or at bedtime can also help. This may be a formal technique, such as meditation, or informal practice, such as listening to soft music or reading before bedtime.
For people with type 2 diabetes, it is advisable to diagnose, and if detected, treat apnea. Regular exercise can help with sleep quality. A small study in 2008 showed that a moderate session of aerobic activity a few hours before bedtime can increase the total sleep time and reduce the time to fall asleep. It is also important that moderate aerobic activity such as brisk walking or cycling is better for heavy sleep than heavy aerobic or weight training.
However, physical activity should not occur at a time close to sleep. Exercise has a stimulating effect on the nervous system and can make it difficult to fall asleep.
Diabetes Drug Therapy
Some diabetes medications are associated with weight gain. For example, properly selected doses of insulin will not lead to weight gain but taking large doses of insulin to “cover” food can contribute to weight gain.
Diabetes medications that cause the pancreas to secrete more insulin can also contribute to weight gain. Such a connection, for example, is traced in preparations of the sulfonylurea class, as well as combination tablets containing these substances.
Not all diabetes medications that can cause weight gain have this effect. But if you suspect that the medicine you are taking leads to difficulties in losing weight, talk to your doctor. Do not stop taking the medicine yourself. You might find a similar drug that is less likely to have side effects related to weight.
Thyroid problems
Inadequate thyroid activity can make weight loss difficult.
Signs and symptoms of inadequate thyroid activity or hypothyroidism include fatigue, weakness, weight gain, constipation, brittle nails, impaired concentration, and memory. If you notice such symptoms at home, talk to your doctor. He can prescribe a series of tests, after which he will choose the appropriate therapy. Be sure to discuss weight control issues in your treatment regimen.