Being overweight increases the risk of developing diabetes. Losing a small amount of weight, by getting 30 minutes of physical activity five days a week, and eating healthy, will help prevent diabetes.
Get more physical activity. Increasing your physical activity can help you lose weight. Whether you lose weight or not, physical activity lowers blood sugar and boosts your sensitivity to insulin, which helps keep your blood sugar within a normal range. If you can’t fit in a long workout, break it up into smaller sessions spread throughout the day.
Reduce portion sizes when sitting down for meals. Keep meat, poultry and fish servings to about 3 ounces (about the size of a deck of cards). Try not to snack while cooking or cleaning the kitchen. Try to eat sensible meals and snacks at regular times throughout the day. Make sure you eat breakfast every day. Try keeping a written record of what you eat for a week. It can help you see when you tend to overeat or eat foods high in fat or calories.
Eat foods made from a variety of whole grains – such as whole wheat bread, brown rice, oats, and whole grain corn – every day. Use whole grain bread for toast and sandwiches; substitute brown rice for white rice for home-cooked meals and when dining out.
Avoid sugared drinks and focus on water. Not only is water the building block of your body, but it is also considered the healthiest nutrient your body needs.
Skip fad diets. Low-carb, high-protein or other fad diets may help you lose weight at first, but they’re not likely to help you maintain a healthy weight in the long run. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients. Instead, think variety and portion control as part of an overall healthy-eating plan. Choose healthy foods low in fat and calories, including fruits, vegetables and various lean foods from the other major food groups.
Get plenty of fiber – it can reduce the risk of diabetes by improving your blood sugar control; fiber also reduces the risk of heart disease. It can even promote weight loss by helping you feel full longer. Aim for 25 to 50 grams of fiber a day.