Weight control and reduction for high performance is one of the most important conditions to deal with type 2 diabetes. Here’s what I advise you to take the doctors for the successful weight loss people with this disease.
Food type Mediterranean food. The American diabetes Association recommends that in the presence of pathology to adhere to the diet, appropriate traditional Mediterranean style of food – eat more vegetables, and healthy fats: olive oil, avocado, foods rich in omega-3 (salmon, oatmeal, nuts). The number of processed simple carbohydrates – white bread, pasta, rice, sweets should be minimized.
Move as much as possible. According to doctors, exercise is the best way to overcome insulin resistance, reduce blood sugar and thereby reduce the amount of body fat. They advise to use every opportunity to avoid immobility for extended periods of time. Physical activity of moderate intensity should be at least 30 minutes a day.
Build muscle. Resistance training when you use dumbbells or your own body weight, effectively reduce the blood sugar, making the body more sensitive to insulin. In addition, strength training helps to build muscle, so the body burns more calories throughout the day, even on vacation. The Board of physicians for weight loss in diabetes type 2: train with weights two to three times weekly in addition to aerobic activity.
To keep a food diary. People suffering from type 2 diabetes, you must control calories, particularly from carbohydrates, sugars. Studies have shown that people who keep a diary, recording everything eaten, can improve its monitoring function and lose two times more weight than those who don’t.
Breakfast. Israeli scientists found that eating Breakfast rich in protein and fat, helps to lower blood sugar levels and reduce the amount of medication used by diabetics. Doctors explain that Breakfast reduces the number of episodes of imbalanced, impulsive, or excessive eating during the day, thereby reducing the dosage of unwanted, harmful ingredients.
A weigh-in. Regular monitoring of weight is a form of self-control is very important for weight loss. In diabetes it is useful to weigh yourself once or twice a week.
To drink water. An advice: every morning, you should drink 300 milliliters of warm water – this way you can achieve
accelerating the metabolism. In addition, drinking water is a simple way to stabilize blood sugar levels.