1.) A diabetic’s best friend is a sensible diet. You should watch your carbs, between 120-170 a day, and limit your added sugar intakes. A good rule of thumb for meals is half a plate of green vegetables. Since green vegetables go a long way in a diabetic’s diet, they also make a great snacking choice.
2.) Portioning and control are also useful tools for a diabetic to have. If you are the type of person that has troubles making sensible choices when picking foods or remembering which foods are acceptable, make a list for breakfast, snack, lunch and dinner and write down foods that you know are ok. For example, for breakfast you can write down things like sugar free oatmeal and half and fruit and for lunch you can write down things like half a tuna fish sandwich on double fiber bread with a serving of cucumber slices. If you are one of those people who have a limited amount of time during the day or have troubles with over eating, trying planning your food for the day, a day or two in advance and then weigh the food and put it in zip lock containers. That way all of your food is ready to go and in the perfect amounts. Tip: if you’ve eaten your portion and you are still hungry, green vegetables are a great way to eat more without killing your diet.
3.) For healthy weight loss in order to help control your diabetes, exercise is necessary. Although later you may want to do things like yoga or crunches in order to tone, to start with cardio exercises are your better bet. These include things like walking, jogging, bike riding, kickboxing, etc. If you feel the need to be more productive with your work outs, pull out your mop, or anything else, and do some of the deep cleaning you missed during spring cleaning. Anything that will break a sweat. Ultimately you want to do a cardio exercise for 30 minutes a day 3 to 5 times a week. If you have troubles with that to start with, you can do two 15 minute workouts a day or three 10 minute workouts a day. Although this won’t help you lose weight as effectively, it will help improve the stamina you need to do the 30 minute workouts.
4.) If you are diabetic, make sure to test regularly. Getting results that seem uncommon will help you to pinpoint what eating habits or exercise habits aren’t working for you. If you are border line, testing everyday may be enough to drive you crazy and cause undue stress. Aside from being bad on its own, stress can also interfere with healthy eating habits, which spells bad news for your diet. I find that most people with border line diabetes find testing once a week to be the most useful.
5.) The last thing that I want to address is eating out. Although it is true that you should avoid fast food, I’ve found that in the beginning stages of people’s diets, avoiding fast food all together may be harmful. Although it won’t hurt your diet, trying to cut out fast food altogether in the early stages cab hurt morale which isn’t good for maintaining a diet. Until you can retrain your taste buds and start to wonder why you even ate at those places in the first place, really scope out the menu of your most frequented fast food places to find things that are more in line with your diet. Most places have low carb options, which mean that your sandwich/burger is served on lettuce instead of a bun. You can also opt for healthier options like grilled chicken or fish and avoid red meats and breaded food items. Something as simple like skipping the mayonnaise is also a good start.