Diabetes is a chronic condition which is rising at an alarming rate. There are two types of diabetes: type 1 diabetes and type 2 diabetes. High blood sugar levels can have a negative effect on your health. If left untreated, diabetes can increase the risk of heart attack and stroke. It can damage the eyes, kidney and other parts of the body. Generally, people with type 2 diabetes can reverse the condition. The key to reversing type 2 diabetes is losing weight. By proper weight management, people with type 2 diabetes can improve glucose tolerance which is essential to be able to use insulin efficiently.
Not only stable blood sugar levels, but weight control if you are diabetic will protect you from common diabetes-related complications like eye diseases, kidney failure, liver damage, high blood pressure, stroke, and heart disease. All the more, healthy body weight will make you feel energetic, lower your cholesterol levels and will reduce the need for medication.
5 simple steps which can help you lose weight quickly:
1. Slash sugar from your diet:
Eliminating sugar from your diet should be the first step to lose weight. Sugary stuff like candies, ice creams, sweets, cakes, pastries, and sweetened beverages should be avoided as they have no nutritional value and lead to weight gain. You can opt for some healthy alternatives like jaggery, maple syrup or coconut sugar. But be mindful of the proportion even when you use these healthy alternatives.
2. Do not skip breakfast:
Breakfast is the most important meal of the day and therefore, should not be missed. The most effective diabetes diet includes a healthy and well-balanced breakfast. Skipping breakfast can lead to overeating later in the day which automatically leads to weight gain. A healthy breakfast can be eggs, oatmeal, fruits, avocado toast or a homemade protein shake.
3. Physical exercise:
Your body is designed to move. Regular physical exercise is essential for everyone from all walks of life. People who are diabetic must include some physical exercise in your daily routine to maintain healthy body weight. Any sort of exercise like cycling, running, swimming, yoga, jogging or weight training can help.
4. Eat more of fiber:
Fiber is automatically linked to quick weight loss. This is because fiber helps you keep full for longer and thereby, control your hunger pangs. Hence, include lots of fiber in diet which includes fresh fruits and dark green leafy vegetables.
5. Limit junk food:
Junk and processed food should be limited as they lead to weight gain. These foods are loaded with harmful chemicals and preservatives which can have a devastating effect on your health. Therefore, it is best to eat fresh and home-cooked meals.