Easy Weight Tips for Diabetes Prevention and Improvement

Table of contents for Diabetes: Easy Help at Last!

  1. Easy Activity Tips for Diabetes Prevention & Improvement
  2. Easy Weight Tips for Diabetes Prevention and Improvement
  3. Safe Exercise Tips for Diabetics

This is Part 2 of easy, practical tips for preventing or improving your diabetes in your every day life.

In the first post, we discussed why simple daily changes can make a big difference in improving your diabetes or lowering your risk, as well as gave you 10 really easy ways to add movement and activity into your day. If you missed the first post, please click the above link for Part 1: Easy Activity Tips for Diabetes Prevention & Improvement.

Here are 15 easy-to-implement tips which will help you maintain a healthy weight or lose weight, whichever you are in need of.

Notice for healthy weight you want a combination of food and activity tips. These are paraphrased excerpts from info by the National Diabetes Education Program.(1) My comments are in parenthesis.

1. Be physically active in some way for an hour every day. (It doesn’t need to be things we normally think of as exercise. It can be yard work, dancing, walking through the mall, vacuuming or other brisk housework, swimming, walking farther through a parking lot, etc.)

2. Choose mainly healthy foods.

3. Eat smaller amounts during both meals and snacks.

4. Don’t supersize your meals. Order a smaller size or split a large size with a friend.

5. Eat slowly and wait about 15 minutes before deciding if you are still hungry. It takes 15 minutes before your brain can tell if your stomach is full.

6. Top healthy cereals with bananas, apples, blueberries, or strawberries. (Read the label. If the ingredients contain a long list of items you do not recognize or have large amounts of sugar or corn syrup, it is not a healthy cereal. For example, our favorite cereal contains whole grain wheat, cinnamon, and cane juice.)

7. Eat a good breakfast. Have 1 or 2 pieces of whole wheat toast with 1 T. of peanut butter, a hardboiled egg, or low-fat cheese along with low-fat or non-fat milk. (Ezekiel bread is even better; it is a sprouted grain bread in the freezer section.)

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8. Have a sandwich with turkey or lean beef on healthy bread with mustard or low-fat mayonnaise.

9. Fill half your dinner plate with vegetables.

10. Drink water or low-fat or non-fat milk instead of drinks with sugar. (If you do not like water, add a little bit of lemon juice to your water; it will taste better and boost your immune system.)

11. Walk for 30 minutes of the time you would normally watch TV; walk with a friend or a pet.

12. Walk or bike to stores or friends’ houses when safe.

13. Use the stairs when possible.

14. Dance to your favorite music. (Like the old saying – Work like you don’t have to, love like you’ve never been hurt, and dance like no one is watching!)

15. Spend less than 2 hours per day total in front of TVs and computers.

1. Excerpts are paraphrased from “Stay at a Healthy Weight! You Can Do It!”, Diabetes and You, Fall 2008 Issue and National Diabetes Education Program.

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