If you are contending with 2 diabetes and weight problems, you’re not alone –not by a long shot. About eighty percent of people with type 2 diabetes struggle with excess weight, making it more difficult to control their blood sugar levels. Uncontrolled obesity over time greatly increases the chances of developing type 2 diabetes, according to a study published in the Archives of Pediatrics & Adolescent Medicine.
Clearly, getting to and maintaining a healthy weight level is mission critical, especially if you have type 2 diabetes. It’s hard to make a good choice, as miracle diets abound on the market, and have become a huge, well marketed industry, Yet the plain and simple fact is that a positive, healthy lifestyle is your best bet to achieve your weight and overall health goals.
Breaking down your weight and health goals into small, achievable steps makes it easier for you to maintain routines that feel so good, you’ll want to persevere.
Enjoy a great morning meal.
Set your alarm just 15 minutes earlier to prepare and enjoy a fantastic breakfast each day. Those extra 15 minutes will change your life. You’ll overcome blood sugar spikes, uncontrollable hunger and poor food choices later in the day that sabotage your diet plan. A bowl of whole grain cereal greeting you each morning improves your weight loss, according to research studies.
Smaller, more frequent meals.
A truly delightful feature of your daily life is incorporating delicious, colorful and health-giving mini-meals throughout the day. As these smaller, more frequent meals maintain your blood glucose levels, your hunger stays manageable, allowing you taste and enjoy your food. Take the time to plan these wonderful moments, so each one is a gift to yourself – you’ll also stop craving junk food to get through the day.
Make a habit of filling up the lowest-calorie foods on your plate first and watch the amazing effect this simple change makes.
Don’t forget to brush after each meal.
You’ll keep your pearly whites in great shape, while the mint taste in your mouth curbs the desire for unhealthy snacks.
Stay on top of your calorie intake.
Your medical practitioner can help you set the right calorie range for you, typically between 1,200 and 1,800 calories per day for diabetic women and between 1,400 and 2,000 calories per day for diabetic men to maintain proper blood sugar levels.
Parties and social events need not wreck your calorie limit. Arrive late, allowing you more control over your calorie budget!
Blood sugar reducing high-fiber foods are also your aides in losing weight. A big plus is how easy this is. Complement each meal with a fresh fruit or vegetables. Mix beans, whole grains and legumes into your entrees, side dishes or salads.
Reducing calories gets an enormous boot from consistent physical activity. Just walking every day makes a difference. Swimming, yoga and taichi are fun, healthy practices that give you stamina, flexibility and improved breathing that contribute to your sense of well being.
Focused activities that absorb your attention take your mind off food. Mend clothes, male repairs around the house. Read or do creative crafts.
Open up, ask for help. It can be hard to ask for help, but remember you are worthy and loved. Your family and friends will feel good to be part of your achievement – and their support really does accelerate your progress. Getting professional support is also an important gift you may give to yourself.