5 Small Goals With Big Rewards for Type 2 Diabetes
4. Add a vegetable.
As a kid, you were told to eat your vegetables. And yet, most adults don’t get the recommended three to five servings a day.
You can start small. Just add one vegetable in place of another food once a day.
- Skip the bag of potato chips, and try fresh celery sticks.
- Cook a little less pasta, and bulk up the dish with vegetables such as artichoke hearts, zucchini, or mushrooms.
- Use lettuce as sandwich wraps for lunch, or toss leftover veggies in with eggs for a quick breakfast.
Changes like these can shave off calories, give you more fiber, and help you feel full. That can mean weight loss and better blood sugar control.
5. Bump it up.
Once you've hit those first few milestones, keep going.
After you've lost that first 5% of your weight, press on. One study found that people with type 2 diabetes improved their blood sugar control when they lost as little as 2% of their body weight. But to see even more improvements, like a lower risk of heart disease and improved blood sugar over the long term, aim to drop 10 to 15% of your body weight.
Losing this amount of body weight could also be more noticeable. You may lose some inches from your waist, drop a pants size, or just feel better. These changes can motivate you to continue shedding pounds if you need to.
Keep adding more minutes of exercise, and more vegetables, too. It's all part of putting yourself in charge of your diabetes.