For diabetics, maintaining an ideal weight is not only helpful to control blood sugar, but also can reduce the dosage of hypoglycemic drugs in some cases.
As the saying goes, it is easier said than done. How should we do it? Here are some tips on diet control for diabetics. Put them away.
Step 1 Prepare yourself
Find a motivation that will keep you going. For example, imagine that within 5 years, if you follow the current unhealthy lifestyle and the healthy lifestyle, the result will be different from what? Although the income cannot be cashed out immediately, we are not short-sighted either. We have a long-term vision and a bright future.
Everyone will encounter setbacks and may be affected by them for a day, a week or even a month. The difference between those who work hard and stick to their health and those who give up when they encounter setbacks lies in perseverance and perseverance. Therefore, to look at setbacks during diet rationally, strong psychological preparation is very necessary.
Step 2 Avoid excessive exercise
Starting a small amount of exercise makes it easier for people to stick to it. Too much is better than too much. Too much will make people feel bored. Don’t let too much exercise make you feel resistant and unwilling to stick to it. Step by step, moderate is appropriate.
3. Speak out your weight loss plan
Having a strong family and a social support system is very important, so let the people around you know that you are losing weight and get their practical support.
For example, if a friend knows that you are losing weight, he will not often ask you to eat and drink everywhere without any taboos. Family members will also take into account your diet plan when cooking and preparing meals, and arrange some foods that are more suitable for eating during the diet.
In addition, if you have friends who go on a diet together, encouraging each other and cheering each other up, you can also promote your diet plan very well. Therefore, don’t squat in the corner of the wall and go on a hard diet alone. Tell the people around you that winning their support bit by bit from the small details of life may yield unexpected results.
Step 4: Choose the right exercise
In addition to the aerobic exercise that many people will choose, Strength training is also a good choice. Strength training can not only help muscle plasticity, In turn, it can also inhibit insulin resistance. Muscles play a vital role in the process of using and storing glucose, so in order to maintain normal blood sugar levels, it is very important to keep muscles strong. To reach the goal, do strength training at least twice a week.
STEP 5 Keep a Diet Record
Record your diet for at least a week. By recording, you may find that you eat more than you think every day. The reliable way is to download an App or use a notebook and pen to record it. It is important to keep a record.
6. Stick to three meals a day
Many people go on a diet and cheer for saving a meal. However, when you save a meal, your diet will be disrupted all day, because you may be hungry at any time. This is especially dangerous for diabetics, who are prone to hypoglycemia.
7. Adequate Carbohydrate Intake
Carbohydrate intake should be sufficient because our brain needs enough carbohydrate to support its operation. In addition, we should also reduce the fine foods in our diet, such as white bread. Choose healthy and less processed foods such as whole wheat pasta, brown rice, quinoa and sweet potato are all good choices.