The relationship between obesity and diabetes is an established one. Studies have shown that obese persons are prone to diabetes because fat cells are less sensitive to insulin. Glucose isn't taken up by cells for use as energy but is roaming free in the blood stream causing damage to blood vessels and organs. That being the case, it would take a larger amount of insulin to regulate the levels of blood glucose. So, if you're over your normal weight you have a higher risk of developing type 2 diabetes.
Obviously, if you're overweight and a diabetic controlling your blood sugar is difficult and you're more at risk for developing complications of the disease. Moreover, it had been shown that obese persons aren't only prone to develop type 2 diabetes but are at higher risk for degenerative diseases such as hypertension, and yes, even cancer.
If you're obese it's understandable that you've tried again and again to lose weight. We all know that it's difficult to melt those pounds. Especially so, if you've been used to eating a rich full diet of anything you've always loved most of your life.
Losing weight entails a lot of determination and motivation. It involves diet planning and calorie counting. A dietitian can counsel and recommend a diet plan for you. He or she will calculate how much of this food group you should consume in a day depending on your weight loss goals. Additionally, your dietitian will tell you the best types of food you should eat to lose weight. If it happens that your favorite chocolate chip cookies and salty chips aren't on the list, you would need a lot of motivation and a steely determination to stick to that recommended dietary plan. Oh boy!
Portion control is eating the right amount to make you lose weight. If you're 20 percent overweight or your goal is to lose 15 pounds your dietitian will plan a menu for you. How many calories are you supposed to consume a day? How many servings from each food group are you supposed to eat in a day? The critical question is can you stick to this?
Here are quick tips on how to stick to your diet:
1. Commit to memory how much serving of each food group you should consume in a day. For example, your dietitian recommends that you consume 1,200 calories a day for you to lose weight and reach your ideal weight in a certain span of time. You'll have to eat 4 or more servings of veggies and fruits daily, 4 servings of carbohydrates, 3 servings of protein or dairy and 3 servings of fats.
2. Familiarize yourself with the food pyramid. Your daily food intake will be governed by this pyramid. The bottom of this pyramid is usually made up of veggies and fruits. The carbohydrates are on the next level while protein and dairy occupies the next level and the top consists of fats.
3. Learn what and how much a serving is. You don't need to carry measuring cups and spoons. Mayo clinic recommends using visual clues using common objects to compare with the food. For example an orange the size of a tennis ball equals a serving of fruit or half a cup of cooked carrots is a serving comparable to half the size of a baseball.
4. Now, if you're too confused with this, a wiser option is to use portion control dinnerware. Portion control plates are especially marked. These dishes guide you on how much you'll fill your plate with what kind of food group. How much veggies should you'll scoop into that section of your plate or how many servings of brown rice are you supposed to eat. Drinking glasses are labeled so it would be easy for you to measure. There are control portion bowls, dessert plates and snack bowls too.
Here are other tricks and tips that can help you practice portion control if you're eating out or eating at your workplace:
1. For dinner order a lunch entree instead of dinner. Lunches come in smaller amounts.
2. Share your lunch with a friend.
3. When eating out you can half what you eat. Ask the waiter to pack the other half and you can eat that for dinner at home.
4. When you're eating at a fast food restaurant, order a kid's meal. The meal serving at fast foods are already more than what you should eat. It's best to downsize instead of upsize. The same would be true with drinks.
5. Eat slowly and enjoy the conversation instead of digging into your food at a fast pace. It takes at least 20 minutes for your brain to tell your stomach you're full. That way, you won't eat extra.
6. Avoid second servings. Fill your plate with the right portion you're supposed to consume. Be aware of what you put into your plate and how much.
7. If you buy food in bulk divide it into small portions or into your allowed servings. That way, you won't be tempted to gobble up the whole bag.
8. As much as possible avoid buffets!
Portion control simply means eating the right amount and kind of food. You'll need motivation and a lot of reminders to reach your goal. You'll need to familiarize yourself with servings and some calorie counting. If this is too confusing for you portion control dinnerware that accurately marked should make it easy for you to measure how much servings you're allowed. Moreover, a dinner ware such as this can help you make it a habit and you'll reach your and maintain your goal easily.
A B Stephens is a chemical engineer by profession. Her passion to help diabetics stems from the fact that members of her family and her husband's are diabetics. They launched http://www.typefreediabetes.com in 2007. An elegant portion control dinnerware is one of their top selling products. Portion control dinnerware greatly help diabetics manage their diet and their lives. To know more of this elegant dinnerware, what it looks and feel like and most of all how truly it can help visit http://www.typefreediabetes.com/Portion-Control-Plates-s/97.htm