 Lose Extra Weight
If you have excessive weight, diabetes prevention may depend on weight loss. Every gone pound can improve your health. Besides, you may be surprised by how much. In one study, overweight people who lost nearly from 5% to 10% of initial body weight and exercised regularly decreased the risk of developing diabetes by 58% over three years.
To maintain your healthy weight, concentrate on permanent changes to your eating and exercise habits. Drag other family members into healthy lifestyle. Induce yourself by remembering the benefits of losing weight, like a healthier heart, more energy and improved self-esteem.
Skip Fad Diets
Eating high-protein foods and low in carbohydrates may help you lose weight at first. But you have to know that they are not likely to help you maintain a healthy weight in the long term. Within excluding or strictly limiting of a particular food group, you may be supplied with essential nutrients.
Think variety and portion control as part of an overall healthy-eating plan. Try to choose healthy foods low in fat and calories, including fruits, vegetables and various lean foods from the other major food groups.
Get Plenty of Fiber
Fiber can decrease the risk of diabetes with the help of improving your blood sugar control. Fiber also decreases the risk of heart disease. It can even help you to lose some pounds of excessive weight by helping you feel full longer. Try to consume from 25 to 50 grams of fiber per day. The richest fiber sources are fruits, vegetables, whole grains, beans, nuts and seeds.
Choose Whole Grains
Whole grains are very important piece in the diabetes-prevention program. Try to replace at least half your grains with whole grains. It is easy to prepare foods made from whole grains because many of them are ready for eating. For example, various breads, pasta products and ready-to-eat cereals. Accustom yourself to read the label and look for the word “whole” on the package. Try to choose items with at least 3 grams of fiber per serving.
Get More Physical Activity
Physical activity can help you to lose weight and to lower blood sugar level. Try to perform at least 30 minutes of moderate physical activity per day. Try a daily walk. Ride your bicycling. Use stairs instead of elevator. In general, move more.
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