A few pounds can make a big difference when it comes to diabetes. If you have the condition, your body either has trouble making enough of a hormone called insulin or can’t make any at all. Insulin helps break down the food your cells use for energy. When your body can’t break down this energy, you end up with high levels of sugar in your blood. Studies show that people at high risk for Type 2 diabetes can prevent or delay the disease if they lose as little as 10 to 14 pounds (at a starting weight of 200 pounds). To begin your weight-loss journey:
Step 1 – Move more. Get at least 30 minutes of physical activity, five days a week. Walk during your lunch break. Park your car farther from stores or your office. If you haven’t been active for a long time, talk to your doctor about the best physical activity plan for you.
Step 2 – Make healthy food choices. Go with foods that are low in fat, sugar and calories. Limit your portion sizes. Eat a variety of colorful fruits and veggies. When you’re thirsty, drink water, which is calorie-free. And eat healthy snacks between meals so you don’t get too hungry.