Preventing Diabetes
Three steps to help you prevent type 2 diabetes.
Through research, it has been found that type 2 diabetes can be prevented or delayed amongst adults at high-risk. Studies show that high-risk people who have loss 5 to 7 percent of their body weight have prevented or delayed the onset of the disease. It can be accomplished by eating healthier and getting 30 minutes of physical activity five days a week.
Prevention Tips
Step 1: Move more. More physical activity each day will help burn more calories resulting in losing weight. Try to get at least 30 minutes of physical activity five days a week. If you are inactive start slow and build up to your goal.
- Walk more. Everywhere you can walk a little further will add up; such as park further away from the entrance, get off the bus a few stops sooner, use the stairs, take a message to a coworker rather than emailing it, etc. .
- Exercise while watching television - one example is to walk during the show and then do other exercises such as sit-ups or leg lifts during the commercials.
- Get an exercise buddy. Schedule walking dates or any other type of exercise you would like. You will be less likely to cancel because someone is counting on you.
Step 2: Eat healthier. Choose foods that are lower in fat and calories and limit portion sizes. This will help you loose the weight necessary for preventing diabetes.
- Choose foods that are lower in fat. Grill or bake your foods instead of frying them.
- Eat more fruits, vegetables and whole grains.
- Use low-fat or light versions of ingredients such as sour cream or mayonnaise.
- Have healthy snacks with you in case you get hungry such as fruit, nuts or low-fat yogurt.
- Stick to serving sizes. They are smaller than you might think. Examples are - cup or rice or pasta (ice cream scoop), 1 - ounces of cheese (four dice), 3 ounces of meat or fish (deck of cards) and 2 tablespoons of peanut butter (a ping pong ball).
Step 3: Make a game plan to prevent diabetes. The key is to make long term plans to prevent diabetes rather than quick fixes. These tips will get you started. Check out the National Diabetes Education Program for additional help. You can order a free copy of GAME PLAN to lean how to set goals, track your progress and get more tips to help you prevent diabetes. Information is also available specifically for different races/ethnicities such as African Americans, Hispanic or Latino Americans, American Indians and Alaska Natives, and Asian Americans and Pacific Islanders. (Check it out: small steps big rewards - Prevent type 2 Diabetes )
Information gathered on 5-20-05.