Excess body weight, particularly around your waist, contributes to insulin resistance which is a condition where your cells are less responsive to the effect of insulin. Having excess weight is going to make your blood glucose levels difficult to control. The best way to achieve weight loss and maintain a healthy weight is through changing your diet and being physically active (moving more).
- Reduce the amount you eat.
- Modify your carbohydrate intake.
- Swap high for low GI foods (you won’t feel hungry).
- Cut back on saturated fats.
- Eat more regularly and don’t skip meals.
- Moderate your protein intake.
- Enjoy more vegetables (except starchy vegies such as potatoes) and fruit everyday.
- Cut back on salt.
There is no ‘ideal diet’ for weight loss and diabetes management. Research has shown that the type of food you eat determines what it is going to burn and what is going to be stored as body fat and that certain foods are going to be more satisfying. That’s where low GI foods can help. They fill you up and keep you satisfied for longer and they help you burn more body fat and less muscle.
For more information download our GI & Weight Management Fact Sheet
For individual advice on your own diet the services of an Accredited Practicing Dietitian (APD) are recommended. In Australia contact the Dietitians Association of Australia to find your nearest APD.
Few parts of our body (think elbows and eyelids) don’t have fat cells. We have billions of them. Where we store them is largely down to our genes. But where we can park the blame for their expansion is generally at the environment door – our sedentary lifestyle (long working hours, commuting, too much TV/computer time) and food choices press all the wrong buttons.
Some of us tend to store the excess fat around the waist and chest (tummy) and others on the hips and thighs. Storing fat around your tummy is more of a health risk than carrying it on your hips and thighs. That’s why an expanding waistline (even if you are in the healthy weight range) can be a warning sign for trouble ahead. So simply running a tape measure around your waist is an easy way to check out potential health risks.