Diabetes has become an epidemic in this country and is a disease that has become somewhat second nature to people because we hear so much about it so often. According to diabetes.org “25.8 million children and adults in the United States—8.3% of the population—have diabetes’’ (1). This statistic is astounding! For those of us whom are fortunate enough not to have this disease we must not loss focus the importance of not developing it either. Weight lose is of utmost importance in the prevention of diabetes!
Physical activity and weight loss help the body respond better to insulin. By losing weight and being more physically active, people with insulin resistance or pre-diabetes may avoid developing type 2 diabetes. There are some basic tips to help lose the weight in order to prevent being apart of the statistic I discussed before.
• Eat whole foods! Nothing processed or packaged. A lot of vegetables and lean proteins. Keep your insulin levels low and eat slow digesting grains such as brown rice, sweet potatoes, and oatmeal. Avoid sugar!!! Anything white, breads, pasta’s, deserts etc. Check out my website for some clean easy recipes. www.amberdayfitness.com
• Cardiovascular/ conditioning is very important to rid yourself of the last few pounds to prevent diabetes from ever developing. Try being more active! Walk the dog more, get outside and go for a jog, park your car at the back of the parking lot, take the stairs. All these throughout one day really add up. Also get to the gym and train often. This is a great way to kick the metabolism up and help you burn more calories. I try to spice it up and change my cardio often to keep my body guessing. It will include walking on incline, stairmill, hiking, HITT training, etc.
• Meal timing is also a very important aspect of diet. Meals should be every 2.5-3 hours. This meal frequency provides constant fuel to the body. This method is very important because if you go to long between meals then the body goes into conservation mode and stops burning fat. That is not what we want so keep a light snack around such as a protein shake and an apple for in between meals.
• Last but not least are supplements! Now let me tell you there is no magic pill out there but if you are training and eating clean you can enhance your results with a few supplements. Healthy fats are always important so find a good product that has all the Omega’s in one, a general muti-vitamin, bcaa’s to help you recover from your workouts.
• Water! Keep yourself hydrated! I can’t stress this enough. Drink a lot of water all day long. This will help keep the metabolism up, fight free radicals, flush toxins from the body, and is great for your skin, hair and nails. I carry a gallon with me everywhere! This helps me monitor how much exactly I consume on a daily basis. My goal is a gallon a day and if your training is where it should be then this much water shouldn’t be to much of a challenge. Stick with .5-1 gallon daily!
Following these basic facts will help you and your families steer clear of the weight gain that can lead to diabetes. Its important to educate yourself on the facts of weight lose for diabetes prevention. I pride myself on the clients I have with diabetes that have now changed their health and their lives by starting a meal/training plan with me. All of this has been achieve through lowing the body fat and balancing cardiovascular health as well.
People with insulin resistance or pre-diabetes can help their body use insulin normally by being physically active, making wise food choices, and reaching and maintaining a healthy weight. Physical activity helps muscle cells use blood glucose for energy by making the cells more sensitive to insulin. Lifestyle change has been proven effective in preventing or delaying the onset of type 2 diabetes in high-risk individuals
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