It’s no secret that obesity is one of the biggest causes of Type 2 diabetes on the planet. It is believed that being overweight or obese makes up for around 85% of the risk of developing diabetes, and to illustrate this fact, people who show obesity on a BMI scale (30 or higher) are 80 times more like to develop diabetes than others of a healthy weight.
So what does all this mean? And how can we actively work towards a happier, healthier, diabetes-free lifestyle?
How to Avoid Diabetes and Pre-diabetes
Unfortunately for some, diabetes cannot always be avoided. Sometimes the damage of obesity could have already be done, other times it will simply come with age; but if you want to cut your risks by eighty-five percent, there is a lot you can do!
Monitor Your Diet
A healthy diet consisting of all the food groups is essential to your health, even fats and fatty acids. Keep your portions small and varied, with about half of your plate made up of vegetables. Dedicate just under a quarter of your plate to “good” carbs, such as brown rice or sweet potatoes, and another quarter on quality protein sources, such as chicken breast, eggs, or fish.
Eat slowly, paying particular attention to chewing your food, as this will help you to feel fuller faster, and will aid in the digestion process. Eat three small meals per day, and snack on raw vegetables, nuts, or fruits between meals.
TIP: Don’t eat more than two pieces of fruit per day, as your sugar intake will climb too high. When you eat your fruit combine it with some few nuts to balance the glycemic index.
Watch Your Tummy Fat
Excess fat around the waist is a prime cause for diabetes, as abdominal fat releases chemicals that make your body less sensitive to insulin, in a process known as insulin resistance. When it comes to losing fat around your stomach, people tend to believe that abdominal exercises are the key, but that is wrong. In reality, we have absolutely no say in where our bodies will start to eliminate fat first, and all we can do is gradually move our bodies towards a healthier physique.
Working in twenty minutes of exercise in a circuit is the best way to lose fat. You will perform high intensity cardio and work out your entire body, burning hundreds of calories and then hundreds more while your body repairs. Just twenty minutes can literally save your life and improve your mental, emotional, and physical health.
By monitoring your diet and exercising daily, you can almost eliminate the risk of diabetes! And by ensuring that you stay within the healthy weight range on a BMI chart, you are also cutting your risks of multiple types of cancer, heart disease and strokes! Obesity is a terrible thing, causing over 2.8 million deaths per year. But beating obesity is not impossible.
So start today, and put to use all of the tips above. You’ll see the changes in no time! And remember, maintaining a healthy body is perhaps the most beneficial thing we can do in life, protecting us from physical and mental illnesses, chemical imbalances and more.
Dr Montserrat Rodriguez