Being overweight or battling with obesity has a negative impact on your health since it puts you at risk for type 2 diabetes and insulin resistance. Diabetes, once known as adult-onset diabetes, has increased dramatically over time, and what’s more alarming is how much more frequently children are becoming obese and developing diabetes. Around 90% of patients with type 2 diabetes are overweight or obese, per the World Health Organization.
The good news is that it is preventable, and studies have shown that even a 5% weight loss from your beginning point can significantly alter your health.
Lifestyle changes can help delay the onset of type 2 diabetes, and prevention is essential if you are already at a predisposed risk.
Losing weight can seem daunting but possible, and there are many advantages for those with diabetes. By making a few changes to your lifestyle now, you may be able to prevent serious diabetes-related health complications in the future as well as other serious health conditions like high cholesterol, high blood pressure, kidney, and heart damage.
Tips and steps to prevent and improve type 2 diabetes.
Excess weight is one of the most important contributors to type 2 diabetes increases the chances of developing the disease ten-fold. You are 40 times more likely to develop diabetes when overweight or obese compared to a healthy weight.
You’ll also find you have more energy and experience fewer serious health complications linked to obesity.
Be more physical
Regular exercise has many advantages, including helping you lose weight, lowering your blood sugar, and improving your sensitivity to insulin, which keeps your blood sugar levels within the normal range.
Consider breaking up extended periods of inactivity, such as sitting at a computer for extended periods. Spend some time standing, moving around, and getting your blood flowing.
Try doing resistance exercises two to three times each week. Your strength, balance, and capacity to maintain an active lifestyle can all be improved with resistance training. Yoga, calisthenics, free weights, and resistance bands are all forms of resistance exercise that make use of your own body weight.
Aerobic exercise can also be beneficial, such as brisk walking, swimming, biking, or running.
The gym doesn’t have to be the only place you can exercise, you can work out in your home neighbourhood and even your office.
Scheduling your meals
Skipping breakfast is one of the biggest mistakes most of us make since it can result in overeating later, which can thwart weight loss efforts and cause blood sugar levels to fluctuate. Healthy breakfast eaters typically have greater energy and are more likely to be active during the day.
To regulate blood sugar levels and improve the body’s ability to utilize insulin, it is advised to consume three meals at regular times throughout the day with a short snack in between.
Enjoy the healthy fats
When trying to lose or maintain weight, your diet should include a variety of foods with unsaturated fats which are known as ‘good fats’, and promote healthy blood cholesterol levels as well as good heart health. Good fat sources include olive and canola oils, nuts and seeds such as almonds, flaxseed, and pumpkin seeds, and fatty fish such as salmon, mackerel, sardines, tuna, and cod.
Foods that contain ‘bad fats’ are high in calories and should be limited in your diet.
Tricks to prevent overeating:
- By placing the meals with the fewest calories at the beginning of each meal, you can fill up on low-calorie foods first.
- Instead of pouring the salad dressing over your salad, try dipping your fork into a side dish of dressing or consider a different salad dressing like a low-calorie alternative.
- Bring a toothbrush and toothpaste so that you can brush your teeth whenever a craving arises to suppress it.
- Take into account a busy-hand pastime like gardening, crocheting, crosswords, or strolling. The impulse to nibble is lessened if you keep your hands busy.
In summary, several actions, including maintaining a healthy weight, increasing physical activity, eating a balanced diet, and quitting smoking, can help avoid Type 2 diabetes.
Slender Wonder helps you learn how to lead a healthy lifestyle. For 45 years they have been helping people achieve their weight loss goals and manage to maintain their healthier lifestyles. Not only does this program assist in shedding the kilo’s but also has added benefits including increased energy levels, reduced headaches and migraines, reduced irritable bowel symptoms, less joint pain, improved sinus relief, reduced asthma symptoms, and less heartburn or reflux.
Set your weight with your Slender Wonder Doctor and start your journey to a new you. Whether you have 5 kg or 50 kg to lose, Slender Wonder is the weight loss program to help you achieve your goal.