How to prevent diabetes

Lifestyle changes that you can make to help prevent diabetes and reduce blood sugars.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Time, an open-mind, and a willingness to change some habits.

1. Determine if you need to lose weight using a BMI chart. If your BMI is greater than 25, you could benefit from weight loss. As little as 5-7% weight loss or typically 10-15 pounds is enough to start seeing some changes in health.
2. Eat breakfast within 1 hour of getting up in the morning. Then try to eat a meal or snack every 4-5 hours, avoid going a long time without eating. This helps to keep blood sugars level and prevent overeating.
3. Weight train or do strength-resistance exercises most days of the week (5 or more). Muscle cells demand for fuel and therefore help to speed up your metabolism. Muscles also increase insulin sensitivity, and therefore help to reduce blood sugar.
4. Increase dietary fiber content of your foods. Aim for at least 25 grams of dietary fiber per day. The average American eats about 11 grams of fiber daily. Fiber helps to slow down how quickly food turn into blood sugar. Studies also suggest fiber has the ability to lower cholesterol, lower blood pressure, and lower weight.

Tips & Warnings

• Meet with a Registered Dietitian to help you with meal planning or to help make changes. Go to www.finddiethelp.com to find a dietitian in your area or to download brand name grocery lists/meal plans to help you shop.
• Typical weight loss is 1-2 lbs a week, if its faster than this you may be losing muscle tissue. Make changes slowly and reward your success.