Explanation about losing weight will decrease the risk of diabetes - Strategies for Staying Healthy. Also refer to disease, ailments, diet, metabolism, water, blood sugar, hunger, exercise, Ron Kurtus, School for Champions. Copyright © Restrictions
Lose Weight to Decrease Your Risk of Diabetes
by Jill Fleming, MS, RD (7 August 2004)
To lower your risk of developing diabetes, the most important preventative step you can take is to lose weight, if you are currently overweight. This is a lot easier than it sounds and does not involve dieting or deprivation. I have seven things to do, concerning when and what to eat and drink.
Questions you may have include:
- What can I eat and lose weight?
- What should I drink?
- What about exercise?
This lesson will answer those questions. There is a mini-quiz near the end of the lesson. Health Disclaimer
7 Strategies
Here are the 7 most important strategies to follow for permanent weight loss that will decrease your risk of diabetes:
Eat in first hour
Eat something within the first hour of waking to start your metabolism and begin burning more calories all day long. This can be as simple as eating a banana or a few crackers.
Have multiple servings
Eat eight to ten combined servings (approximately ½ cup each) of fruits and vegetables a day. Five servings a day will promote good health, whereas eight to ten will promote almost effortless weight loss.
Drink water
Drink eight to ten cups of water a day. Water is needed to break down body fat and flush the toxins.
Eat every 3-4 hours
Eat something every 3-4 hours. This will help stabilize blood sugars and prevent you from becoming over-hungry at your next meal. Ignoring true hunger will cause your body to increase its lypogenic, or fat storing enzymes. Always carry a snack with you so that you can respond to hunger signals quickly.
Hunger satisfied
Never eat to the point of feeling uncomfortable, instead stop when your hunger has been satisfied. When you feel “full” after a meal you are storing body fat.
Stop three hours before bedtime.
Stop eating three hours before bedtime. Your body is preparing for fasting mode while you sleep. Any extra calories that you take in at this time have a good chance of being stored as body fat.
Exercise
Move your body for 30 minutes most days of the week. This can be as simple as marching in place while watching the daily news. The more you move your body, the faster you will see results.
Summary
As the obesity rate continues to rise in the United States, so does the incidence of diabetes. This is not just a coincidence. By learning to mimic the eating habits of thin people, permanent weight loss is possible for everyone.
Eat well to be well
Resources
The following are resources on this subject.
Websites
Juvenile Diabetes Research Foundation
Books
Thin People Don't Clean Their Plates: Simple Lifestyle Choices for Permanent Weight Loss by Jill Fleming; Inspiration Presentations Press (2005) $22.95 - Common sense guideline to making permanent changes in one's lifestyle and body.
Top-rated
books on General Healthy Diets
Top-rated
books on General Health
Mini-quiz to check your understanding
If you got all three correct, you are on your way to becoming a Champion in being Healthy. If you had problems, you had better look over the material again.
Author
Jill Fleming is a Registered Dietitian with a Masters degree in Nutrition. She is a highly sought-after inspirational weight-loss speaker who motivates individuals to take control of their weight using simple lifestyle choices, called THIN CHOICES. She has been teaching these successful weight loss techniques for the past 11 years. She is the author of the book Thin People Don't Clean Their Plates.
For more information on how to request Jill to speak at your organization's next gathering, go to www.thinchoices.com, call toll free (866) 482-1159 or email Jill directly at Jill@thinchoices.com. Jill is also available to answer your weight loss questions at the website.
What do you think?
Do you have any questions, comments, or opinions on this subject? If so, send an email with your feedback. We will try to get back to you as soon as possible.
Share link
Feel free to establish a link from your website to pages in this site.
Or use our form to send this link to yourself or a friend.
Students and researchers
The Web address of this page is
www.school-for-champions.com/health/fleming_weight_diabetes.htm.
Please include it as a reference in your report, document, or thesis.
Where can you go from here?
Lose Weight to Decrease Your Risk of Diabetes