PREVENT DIABETES LIFESTYLE TIPS
Making changes may seem tough. But remember, even a small amount of weight loss can usually help prevent type 2 diabetes. While not everyone will be able to fully reverse prediabetes depending on risk factors, most people will be able to lower their risk through physical activity and healthier eating habits. If you can't join a diabetes prevention program right now, there are some things you can do in the meantime to lower your risk for type 2 diabetes. These are the kinds of tips you’ll receive through the program. So read away!
MANAGE YOUR WEIGHT
Losing just 5-7 percent of your body weight can slow or even reverse prediabetes. For a person who weighs 200 pounds, that’s only 10-15 pounds.
Staying at this healthy weight in the long run is very important to prevent or delay type 2 diabetes. Being more active and eating healthier are great ways to help manage your weight.
The key to boosting your chances for success is to make a realistic plan and to set realistic goals. Maybe start with one change in your diet and one new type of activity. Remember to take it one step at a time, and stay patient. Permanent weight loss won’t happen overnight. Click here for a guide to help you get started.
Get at least 2.5 hours (150 minutes) of light aerobic activity every week. This could be as simple as going for a brisk 30-minute walk 5 days per week. Even 10 minutes at a time adds up. Small steps can lead to big changes.
Find simple ways to be more active throughout the day, like taking the stairs instead of the elevator, or parking farther away from the entrance of a store front when you hit the shops. Because, hey, whatever will get you moving is a step in the right direction.
At the start of each week, create a schedule of when you’re going to exercise — and make it a priority to stick to it!
Believe it or not, salads CAN be delicious. Look up interesting ways to prepare them and other vegetables, and aim to eat at least one at dinner every night.
Low-fat doesn’t have to be low on flavor. So try to cook in these ways: roast, broil, grill, steam or bake — instead of deep-frying or pan-frying.
Reading food labels is so important. The more you know about what goes into your food, the better decisions you’ll be able to make. Also, try and cut down on foods with saturated fat or trans-fat, and hydrogenated fat or partially hydrogenated fat. Check labels to help you make healthy choices.
Choose foods with less sodium than your usual choices.
If you can keep track of your family’s crazy schedule, keeping track of your daily fat grams and calorie intake should be a breeze! Here’s a handy tracker you can download, print and share, and will help you make eating healthier a regular thing.
There are countless reasons to quit smoking. So why not make a list of reasons that make the most sense for you?
Ask others for their help and understanding. Ask a friend who smokes to consider quitting with you. It can often be easier that way.
Talk with your doctor about treatments or programs that can help you quit smoking.