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Canwest News Service
Eat healthily and exercise regularly. that's it.
Y es, diabetes prevention really is that simple. two large-scale research studies–the Finnish diabetes prevention Study and the diabetes prevention program–both found that losing even a modest amount of weight (five to 10 per cent of total body mass) through healthy eating and regular physical activity was the best way for at-risk individuals to avoid a type 2 diagnosis. in fact, a low-calorie, reduced-fat diet coupled with a moderate exercise regimen (at least 30 minutes, five times a week) showed a 58-percent reduction in the number of people who progressed from prediabetes to diabetes over the subsequent four years. But if failed new year's resolutions have taught us anything, it's that committing to a healthier lifestyle is often easier said than done. Use these tips and tricks to help you get with the program. they might just save your life.
DO SOMETHING, ANYTHING.
Take the stairs instead of the elevator. park in the far end of the supermarket lot. Hop off the bus a few stops early and walk the rest of the way. every little step counts. even if you don't lose weight, increased physical activity will lower your blood sugar and boost your insulin sensitivity.
MAKE IT A TEAM PROJECT.
There's no reason to face this challenge alone. Find a workout buddy in a friend or family member to help keep you motivated. trade healthy recipes and weight-loss tips with co-workers. Start a walking group in your neighbourhood. With others on your side, you're more likely to stick to the program and achieve your goals.
START SMALL, DREAM BIG.
The race to reclaim your health is a marathon, not a sprint. Start by taking a five-minute walk around the block, every other day. Gradually add more time until you reach your 30-minute goal.
REMEMBER, VARIETY IS THE SPICE OF LIFE.
Mix up your workouts so you don't get bored. Sign up for an aerobics class. Go for a swim. dance around the house. take a hike. By integrating activities that you enjoy into your exercise routine, you'll make it even easier to succeed.
SLOW DOWN!
It takes about 20 minutes for your stomach to let your brain know that you are full. Avoid overeating by taking smaller bites, putting down your knife and fork every once in a while and never eating in front of the tV. Food is meant to be enjoyed. take the time to savour every bite.
KNOW YOUR LIMITS.
Reacquaint yourself with Nutrition Facts labels. Look for foods low in saturated and trans fats, sodium (salt) and sugars.
HOLD YOURSELF ACCOUNTABLE.
The DPP showed that those who kept a daily log (see sidebar) of their food intake and physical activity were more likely to lose the recommended amount of weight.
