Whether you have Type 2 diabetes or not, you may still be concerned about your weight and blood sugar reading. If you are in your thirties or forties, this will apply as it is often during this time these measurements start to become areas of concern for many adults. While we would not say it is normal, it is familiar enough to grasp there is an issue that needs to be sorted. So, here is some practical advice to help you control your weight and blood sugar and improve your eating style …
1. Keep stressing low. First, let us begin with stress. Stress can not be eliminated; it is a part of life. Anyone telling you otherwise is giving you poor advice. It can be minimized though and should be as high levels of stress cause harm to more than just your mental well-being.
When you are chronically stressed, your blood sugar will be higher than normal. Keep stress low – treat the causes as soon as you can, and fight to have a stable mind that helps you live relatively stress-free.
2. Make exercise convenient. A great way to deal with stress is through exercise, and it does much more. It helps you control your body weight and blood sugar while helping you to feel great.
However, exercise needs to be convenient; otherwise, you will struggle to make it a habit. Here are a few tips …
- do not exercise for more than 40 minutes at a time.
- do not work out more than 3 or 4 times a week.
First, find an exercise you enjoy and make it your staple. Then you can experiment with something different.
3. Eat smaller portions and stop snacking. Another practical tip you can apply immediately is to eat smaller amounts and stop snacking. Set less food on your plate, or pack less for lunch …
- do not pack any snacks. It may be hard to get used to at first but you will, and it will help you.
4. Eat more fiber. Fiber is the answer to eating less and feeling like you have ateen more. It is the best option for increasing satiety. Whole grains, fruits, and vegetables are the best way to improve your fiber intake and get more out of your meals.
5. Drink more water and tea. The more calorie-free liquids you consume, the less you will feel like eating when you should not. Staying hydrated will ensure you are not mistaking thirst for hunger. Avoid diet drinks because sometimes their artificial replacements for sugar have similar effects.
6. Drink less alcohol. Most of us enjoy a drink or two, especially when with family and friends. We do not need unnecessarily against it. However, if you are trying to control your weight and blood sugar and generally improve your health, keep it to a low range.
Do not take any of these tips lightly: have confidence in the difference they will make to your life.
Anupam Ghose, a physician by training, was diagnosed with Type 2 Diabetes Mellitus (T2DM) in 2017. After the diagnosis of T2DM, he followed a low carbohydrate high fat diet and reversed his T2DM within a year. Now he has one main goal in life and that is to make people understand that the conventional method of treating T2DM is not beneficial. Type 2 diabetes is reversible and the best way to reverse T2DM is through diet and lifestyle modifications. He now decided to help people with type 2 diabetes by offering online coaching to reverse their diabetes.