. Lifestyle changes you can do to prevent diabetes and reduce blood sugar
Time an open mind and a willingness to change some habits
– 1 –
Determine if you need to lose weight with a BMI chart. If your BMI is greater than 25 you can benefit from weight loss. As little as 5-7% weight loss or typically 10 to 15 pounds is enough to begin to see some changes in health.
– 2 –
Eat breakfast within one hour to get up in the morning. Then try to eat a meal or snack every 4-5 hours avoid going too long without eating. This helps to keep blood sugar levels and prevent overeating.
– 3 –
Weight train or doing strength-resistance exercises most days of the week (5 or more). Muscle demand for fuel and thus help to speed up your metabolism. Muscles also increase insulin sensitivity and thus help to reduce blood sugar.
– 4 –
Increasing dietary fiber content of foods. Aim for at least 25 grams of dietary fiber per day. The average American eats about 11 grams of fiber each day. Fiber helps to slow down how fast the food gets to blood sugar. Studies also suggest fiber has the ability to lower cholesterol lower blood pressure and weight.
Tips and Warnings
Meet a registered dietitian to help you with meal planning or to make changes. Go to www. find diet help. com to find a dietitian in your area or to download brand grocery lists / meal plans to help you to act.
Typical weight loss is 1-2 kg per week if it is faster than this you may lose muscle tissue. Make changes slowly and reward your success.