Type 2 Diabetes is closely linked to excess weight so you are encouraged to lose weight if you have a BMI over 25.
Keep in mind that weight loss and a healthy diet goes hand-in-hand. It is recommended that overweight/obese persons with pre-diabetes, lose at least 7% excess weight which can decrease the risk developing diabetes by over 50%. For people with Type 2 diabetes, a weight loss of at least 10% can help improve overall health.
The following tips will help you lose and maintain a healthy weight.
Add some colour to your plate by eating more coloured vegetables and try having a salad with most meals. Eating more vegetables will help keep the extra pounds away.
Limit your sugar intake by making water your drink of choice, avoid sodas and sugar sweetened beverages. Try to not have sweets with juice; for example, if you are eating a slice of cake, drink water instead of juice or soda. When cooking or baking, add less sugar to your recipes. Use fruits in punches or drinks instead of condensed milk or added sugar. Fruits are loaded with healthy, natural sugars and will make your drinks just as delicious.
Do not skip meals because this may cause you to eat more at your next meal; leading to weight gain. Eat smaller servings at meals and aim for at least 3 meals a day. Try having a meatless meal at least once per week for example peas soup without meat or stewed lentils to replace meat. Limit fatty foods and whenever you decide to have meat, choose lean chicken (visible fat removed) instead of red meat. Bake, steam and grill more than fry.
If you are someone who enjoys snacking throughout the day, always have healthy snacks on hand so that you are not tempted to munch on junk. Try low-fat yogurt, fruits, nuts or cut-up veggies that are easy to grab when you’re in a hurry. Within 15 to 30 minutes of eating a snack or meal, do 5 or 10 minutes of light activity to keep physically active.
Sleep is also important in weight loss. Sleep loss disrupts a series of metabolic processes, including the hormone levels that regulate appetite. Studies have shown that even in young, healthy people, losing a few hours of sleep affects the body’s ability to process carbohydrates and raises blood glucose levels, which can promote fat storage.
Remember to take it one step at a time; weight loss does not happen overnight; it is a process of diet and lifestyle changes.
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