Belly fat should concern you as a health-conscious person because of its visceral nature. Since it is located around internal organs, abdominal fat is worse than other types of fat.
Not only does it affect the hormones in the body that regulate your bodily functions, but it also predisposes you to cardiovascular illnesses.
According to this study, belly fat increases the likelihood of disease as fatal as cancer.
For diabetics, it heightens insulin resistance. People with insulin resistance are not sensitive to the hormone, and this makes their condition worse.
You should start doing something if your belly is 35 inches and above as a woman or 40 inches and above as a man.
If you have a wider waist circumference, it is in your best interest to reduce your abdomen not just for diabetes but also for other lifestyle diseases you may suffer.
How to Lose Belly Fat When You’re Diabetic
1. Start Exercising Consistently
The degree of consistency with which you exercise will affect your results. In this study, it was found that exercise had a more significant effect on minimizing abdominal fat compared to cutting calories.
This does not mean that you will not need other interventions. It simply implies that you should give exercise the priority it deserves.
Strive to do high-intensity training about 3 times a week or moderate exercise 5 times weekly. Luckily, short 15-minute workouts can help you lose belly fat when you’re diabetic.
2. Make Your Workouts Versatile
Do not simply walk every day or jog only. Belly fat is likely to reduce when you do a variety of exercises.
However, this does not in any way imply that you should rely on spot exercises. Ab exercises are only good for toning the belly area not reducing it.
If the fat is not getting trimmed, no toning will occur. Start with 10-15 minutes of cardio then combine it with some resistance training (details below).
3. Practice Portion Control
Any kind of weight loss (no matter where the fat is located) depends on a calorie deficit. You need to eat fewer calories than you burn. That way, your body is prompted to use the fat it has already stored as a source of energy.
To minimize the calories you take, start by reducing your portions. Make sure that you eat serving sizes, which are normally half a cup.
Calculate the number of calories you should eat to lose weight and then work with that.
4. Ditch Trans Fats
Trans fats play a significant role in making you accumulate abdominal fat. These usually come from processed foods.
Replace your processed foods with monounsaturated fat. Healthy sources of this include avocado.
In this study, it was shown that people who ate monounsaturated fat had great insulin sensitivity. Therefore, on top of minimizing belly fat, these fats can help you manage your condition.
5. Choose Plant Proteins
As someone with diabetes, plant proteins are an excellent way to manage your weight and get rid of unwanted fat.
Plant proteins are a source of complex carbohydrates. The latter is helpful to you because the body takes some time to digest them. This means that the blood sugar in your body would stay stable.
Consider adding plant proteins like peas in your diet as these are rich in lean protein and fiber. Fish and other seafood are also a great way to curb hunger as you endeavor to lose belly fat when you’re diabetic.
6. Cut Out the Sugary Beverages
As someone with diabetes, you may already know the dangers of too much sugar in your diet. However, you may still be drinking coffee and fruit juices with table sugar.
It is a good idea to avoid these as the liver stores fat from this extra sugar in your belly.
As a replacement, you may want to consider taking more water. Staying hydrated helps in making you feel fuller. That way, you are less likely to overeat.
7. Resistance Training
Some of the exercises you may do include incline push-ups, weighted lunges, and kettlebell swings.
These are all the workouts that you can try at home. For incline push-ups, you need a wall or a strong piece of furniture. Weighted lunges require dumbbells or any type of weight at home such as a bag of rice.
The kettle ball swing needs the device, which may be bought and used at home.
8. Get Support
In this study, postmenopausal women with type 2 diabetes were put on a diet, given support then monitored for reductions in abdominal fat.
Another set of women were only subjected to exercise. In a third group, the women dieted, exercised and were given motivational or group support.
The results in the third group, as well as the exercise group, were significant. While we have already examined the importance of dieting and working out, it is important to get motivation from other people with similar goals.
The dieting group above also worked with a dietician to give them the ideal meal plan. For anyone with diabetes, professional assistance is paramount.
9. Stack Up on Vegetables
In this journey of abdominal weight loss, vegetables are essential. They contain plenty of fiber, are low in calories and will stabilize your blood sugar levels.
When you have more fiber, you are likely to eat less and thus lose weight, especially in those stubborn areas.
Additionally, stable blood sugar reduces cravings and overeating. Ensure that you have vegetables in all your meals as there are few restrictions on how much of these you can eat.
Spinach, lettuce, cabbages, asparagus, Brussels sprouts and many more can help you lose belly fat when you’re diabetic.
10. Snack on Fruits
Sometimes what we eat for snacks could be the source of our downfall. As a diabetic, it is essential to choose snacks that do not spike your glucose levels.
Additionally, you still want to feel full when the hunger pangs strike. The best way to avoid veering off your plan is to always have a series of healthy fruits with you as you go.
These may include tangerine, pineapples, watermelons, apples, and pears.
11. Change Your Mindset
It may be easy to achieve temporary weight loss but keeping off that belly fat it the real challenge.
You need to commit to a lifetime of eating healthily and making the right changes permanently. This can be achieved by always reminding yourself of the end game.
When you find yourself in a situation that may cause harmful consequences, always think twice. Plan your day and your meals in advance and make time for exercise no matter how busy you get.
If you keep these factors in mind, you will not struggle to trim that belly.
12. Minimize Your Carbs
Some people swear by the low-carb diet because they think it works wonders. The reason why experts do not advocate for any kind of nutrient-restricted diet is that you will be denying your body vital nutrients.
Instead of completely eliminating carbohydrates, it is a better idea to replace them with complex ones like whole grains.
Oatmeal and green bananas could be great alternatives. However, keep on reducing the quantities you consume of these products.
The secret to losing belly fat lies in making lifestyle changes. For someone with diabetes, special emphasis should be given to reducing insulin resistance.
This is why you should watch what you eat and increase the frequency as well as the kinds of exercises you do.
Exercise is one of the best ways to improve insulin sensitivity. Therefore, take advantage of these 28 stunningly simple home workouts.