If you’re overweight and have diabetes,....you have to exercise!

If you’re overweight, you’ve probably thought about shedding some pounds. If you have diabetes or are at risk for getting it, you should stop thinking and start doing -- now. Why? Because excess weight puts a strain on your body in all sorts of ways.

“If I suddenly take a bunch of gravel and throw it in the back of your car, you can still probably make 70 mph on the interstate. But you’re going to make the engine work a little harder. If I put 1,000 pounds in your car, that effect increases. I can probably put enough weight in so, eventually, your car no longer can perform like it should.

It sounds harsh, but the truth is, that extra weight in your trunk? It can lead to a higher risk of heart disease, stroke, high blood pressure, cancer, and diabetes,.

Your engine already is whining. Ditch the gravel. You might be surprised at how dropping just a few pounds can make a dramatic difference.

“What I know in diabetes prevention, and in pre-diabetes, is that a very modest amount of weight loss has this huge reduction in risk,”. “You lose 7% of your body weight, you cut your risk of developing diabetes by 60%. And, in fact, if you’re over 65, it’s over 70%, according to the studies I have read."

But how do you not just lose weight, but keep it off? Through a combination of exercise and watching what you eat.

The Exercise Factor

If you’re overweight and have diabetes, or are at risk of getting it, you have to exercise. There’s no way around it.

“In your body, what exercise does, is it allows you to bind or uptake insulin more efficiently.

Your pancreas makes insulin, a hormone that “unlocks” the cells so they can use sugar from the food we eat as energy. “You have what they call receptor sites, and the more you exercise, the more active your receptor sites are. And the less you exercise, the less active and responsive they are.

If you’re serious about losing weight, working out has to be part of the big plan. But check with your doctor before adding it to your routine.

Weight Loss For Women

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f you're a woman trying to lose weight and get fit, there's something you should know: It often takes longer for women to lose weight than men. And, if you've had a baby, you may have to factor in even more time. That said, women can do some things to speed up their weight loss.

Weight Loss for Women

For a woman to lose weight, she has to do the same thing a man does -- burn more calories than she eats. That sounds simple, but it takes some work to change your lifestyle and commit to those changes day after day. Before you get started, take some time to learn about the basics of weight loss and what it really takes to see results.

Exercise for Weight Loss

Exercise is one of the most important tools you have for weight loss and setting up a balanced program with cardio and strength training is your first step to reaching your goals. Below you'll find everything you need to set up a balanced program and create effective workouts.

Cardio Exercise

I usually don't have to convince my female clients to do cardio exercise to reach their weight loss goals. They know that cardio can burn fat and calories, but they don't always know how to maximize their workout time.

Common Mistakes:

• Doing too much cardio: Women tend to like cardio more than strength training and sometimes do so much, they risk injury, overtraining, losing muscle and hitting weight loss plateaus.
• Working at a low intensity: Some women have too many workouts in their 'fat-burning zone', or working at a low intensity.  However, working at a higher intensity for 1-3 workouts a week can help you burn more calories, which is what you need to lose weight.
• Neglecting other parts of their programs: Many women skip strength training because they're afraid they'll bulk up and they don't think it actually helps them lose weight.  However, strength training is key for changing your body composition, which puts you on the road to weight loss.