Unfortunately, there's no pill you can take to reduce your risk of developing type 2 diabetes that's as effective as the diet and exercise measures you use to control your weight.
Studies have now shown that a loss of only 5 percent to 10 percent of body weight, along with regular, moderate, physical activity, produced a 58 percent reduction in new cases of diabetes. This reduction is greater than can be achieved by any medication.
Wouldn't you want to make these lifestyle changes, with all the other benefits they carry, rather than take an expensive pill that may have other side effects you didn't count on?
The truth is that too many Americans — two-thirds of them —are overweight or obese. This means that only about 34 percent of people here are at a healthy body weight.
Obesity contributes to diabetes because the fat inside our bodies prevents insulin (a hormone from the pancreas) from mopping up and removing the excess glucose circulating in our bloodstream. The more fat you are carrying, the harder your body must work to lower your glucose levels and the higher your chances of developing type 2 diabetes.
The bottom line: If you want to prevent diabetes, your focus needs to be on losing weight. And weight loss is all about reducing your daily intake of calories and increasing your exercise times. If losing weight is too challenging for you to do alone, you can get help from a registered dietitian. In the meantime, try some of these tactics to start lowering your calorie intake:
- Exercise portion control. Use smaller plates and bowls or simply put less food on your plate.
- Eat 3 meals every day. Remember, breakfast really is one of the most important meals, so make it healthy and nutritious.
- Eat slowly. Your stomach doesn't start feeling full until about 20 minutes after you've eaten.
- Share portions when eating out. This includes entrees and dessert, if you choose to have one.
- Don't drink your calories. Water and milk are all the liquids you really need.
- Watch your cooking method. Avoid frying foods; for lower-fat meals, bake, grill, or broil the items.
- Limit high-calorie condiments. This means limiting or cutting out butter, margarine, cheese, mayonnaise, and creamy sauces and salad dressings.
- Fill up on vegetables. They're the food group with the lowest number of calories. The added fiber they provide will help you to feel fuller sooner.
If you have been successful with weight loss, share some of your tips.
