9 Dos and Don'ts for Dieters – Part 2.

Slimming down can help get your blood sugar levels back into the normal range. It might even cut down on or get rid of your need for medication. Easier said than done? Boost your odds of long-term success by following these expert tips. Let’s see 4 more tips for dieters!

 

6. DON'T keep your goal a secret.

Having a strong support system can make all the difference. That can include friends, family, co-workers, or people who are working toward the same goal.

 

You can also team up with experts. "I'm a big believer in working with a lifestyle coach, whether it's in person, over the telephone, or via the Internet," Dansinger says. You'll get the advice, structure, and people to hold you accountable. That can make you five times more likely to lose 10% of your body weight.

 

Recent guidelines (issued jointly by the American Heart Association, American College of Cardiology, and The Obesity Society) urge doctors to refer overweight and obese people to a comprehensive lifestyle program that lasts at least 6 months.

 

7. DO more than diet.

Watching what you eat is a good start. Exercise also matters a lot. Besides cardio, you should also do strength training. Lifting weights or working with resistance bands will help you build muscle and, in turn, curb insulin resistance -- when your body doesn’t respond to the insulin it makes.

 

"Your muscles play a large role in using and storing sugar, so keeping them strong is really important for maintaining healthy blood sugar levels," says Wayne Westcott, PhD, an instructor of exercise science at Quincy College. Aim to do some strength training at least twice a week.

 

Be active as much as possible throughout the day.

 

Research links long periods of sitting to a bigger chance of getting certain diseases, including diabetes. Brown suggests small bursts of activity every hour. Get up and refill your water bottle, walk to the farthest bathroom, or go chat with someone in person instead of sending an email or a text.

 

8. DO keep eating carbs.

You can, and should, keep carbs in your diet. "Our brains run on carbs!" Brown says.

 

The key is to watch portion sizes. A serving is about the size of your fist.

 

You should also aim to cut back on the refined stuff (like white bread and pasta) in favor of healthier, less processed options. Whole-grain pasta, brown rice, quinoa, and sweet potatoes are good choices.

 

9. DON'T let a setback sabotage you.

"Everyone falls off the wagon at some point by having a bad day, week, or even month," Dansinger says. "The difference between those who turn their health around and those who don't is persistence and perseverance."

 

Source: https://www.webmd.com/diabetes/features/diabetes-dieting-dos-and-donts#1

 

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