Starting small and gradually is the cure for type 2 diabetes, and by making small steps of progress, you can improve your health little by little; don’t try to be perfect or allow yourself to be overwhelmed overnight.
This article lists 5 achievable goals.
Lose 5% of your body weight
Maybe you think you need to lose 13 kg, 18 kg, or more to reach your ideal weight; but you don’t need to lose that much.
Research shows that losing just 5% of your body weight can improve your blood pressure, blood sugar, and HDL-C levels, which can reduce the likelihood of heart disease.
So the recommendation is to lose 5% of your body weight and keep it off. Many studies have shown that lifestyle changes such as exercise and weight loss are the most effective and safest way to treat type 2 diabetes.
Eat 7 grams more fiber
Fiber increases satiety, which helps control blood sugar, but most people don’t get enough fiber.
The average American consumes 16 grams of fiber per day, less than half the recommended amount for men (30-36 grams) and about 2/3 of the recommended amount for women (25 grams)
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A recent study found that consuming an additional 7 grams of fiber per day reduced the risk of heart disease. This is especially important for people with type 2 diabetes, which can increase the incidence of heart disease.
- Don’t take all your fiber supplements at once.
- One banana and one peeled apple provide 7 grams of fiber, and 28 grams of almonds provide 3.5 grams of fiber.
- Replace refined grains with whole grains and eat breakfast cereals or lunch sandwiches that provide extra fiber.
Move more for 10 minutes
- Exercise is essential for weight loss and good health. If you don’t have time to go to the gym, a small range of motion for 10 to 15 minutes every 30 minutes can have the same effect.
- Try adding 10 minutes of moderate exercise each day and keep going until you’re doing 150 minutes or more per week.
- Exercises that make you breathe heavily and increase your heart rate provide the most benefit; however, each exercise is important. Simply standing up or pacing while on the phone can help lower blood pressure and total cholesterol.
- You can walk briskly or do some strength training while watching TV to burn more calories. Get into shape slowly, at least 3 times a week. Make the workout more challenging by gradually lengthening it over time.
- Find a way to exercise that you enjoy.
Eat more vegetables
People are often told to eat vegetables when they are young, yet most adults don’t meet the recommended 3-5 servings (one serving is about 100 grams) per day.
- You can start with a small amount, adding one vegetable to replace another food once a day at first.
- Avoid bagged potato chips and try fresh celery stalks.
- Cook a little less pasta and substitute vegetables like artichoke hearts, zucchini, and mushrooms.
- Adopt a lettuce sandwich wrap for lunch, or make breakfast with vegetables and eggs.
These changes reduce calorie intake, and more fiber increases satiety, which contributes to weight loss success and better control of blood sugar.
Aerobic fitness exercises
Stick with it after you achieve your initial small goal.
After losing 5% of your body weight, keep going. One study found that people with type 2 diabetes could improve their blood sugar levels with just a 2% weight loss; but to see more improvements, such as a lower risk of heart disease and long-term improvements in blood sugar, you need to lose 10% to 15% of your body weight.
A 10% to 15% weight loss can also have a visual impact. Waist size and pant size may be reduced, and you will feel better about yourself. If weight loss needs to continue, these changes can motivate patients to keep exercising.
Sticking to a few extra minutes of exercise and eating more vegetables can help control diabetes.