6 Ways to Control Type 2 Diabetes
3. Lose Weight continued...
“Any weight loss is beneficial,” Fonseca says. “It doesn't mean you should stop after you lose a few ounces, but it’s encouraging to know that even if you lose a little bit of weight, it is helping your body. It reverses a lot of those changes.”
It's extra-important to get rid of the extra pounds around your middle. That’s why Siminerio suggests you watch your waist.
“Folks that have the classic ‘apple shape’ -- usually men in their 40s and 50s -- are at higher risk for cardiovascular disease,” she says.
Keep your goals realistic for long-lasting change. “Losing 1 pound a week is doable,” Fonseca says.
4. Be Active
To lose weight, you should try to exercise three times a week for 30-60 minutes a day. But moving your body is good for a lot more than that.
Regular workouts can:
If you find an activity you enjoy, you’ll be more likely to stick to it.
“Exercise shouldn’t feel like a punishment,” Fonseca says. “If you want to go swimming, go swimming. If you want to go dancing, go dancing. That’s exercise, too.”
You can also call on a partner to help you stay the course. Whitney Bischoff, a registered nurse in Seguin, TX, was diagnosed with type 2 diabetes at age 48. Now 61, Bischoff says her disease has changed how she and her husband spend time together.
“It wasn't too long after my diagnosis that we had the opportunity to take an active vacation, and that began our more-active lifestyle,” she says. “It’s a favor, really. We treat our bodies better because of diabetes. We can live long and healthy lives through these recommended changes in our lifestyle, without missing out on life.”
5. Focus on Food
If changing your diet seems daunting, remember: Your goal is to strike a healthy balance, not achieve "perfection."
“Generally, you need to avoid concentrated sugars,” Siminerio says. “I'm not saying don't eat the cake at your grandson's birthday -- just don't eat all the roses on the cake.”