Slim can help get your blood sugar levels
back into the normal range and some cases even cut down on or eliminate the
need for treatment. Everyone say that easier said than done. Boost your odds of long-term success by
following these expert tips, says various expert.
"Losing weight is more like a
marathon than a sprint; you can't go as hard as you can for a short period and
then stop," says Michael Dansinger, MD, director of Lifestyle Coaching for
Diabetes Weight Loss at Tufts Medical Center and nutrition doctor for NBC's The
Biggest Loser. "If you're not ready, any changes you make aren't going
to be sustainable."
You're
more likely to stick with it if you start small, says Carolyn Brown, RD, a
nutritionist at Foodtrainers in New York.
Tracking
everything you eat and drink for at least a week is the best way to detect
patterns.
"You
might find that you graze a lot more throughout the day than you realized, or
that you often forget to eat breakfast," Brown says. You can use an app or
pen and paper, whichever you prefer.
It
backfires. "When you skip meals, you're setting yourself up for a poor
eating pattern for the day, as you'll probably be hungrier later on," says
Jaclyn London, RD, senior clinical dietitian at The Mount Sinai Hospital in New
York.
Eat
breakfast. If you don't, "you're essentially asking your body to run on no
fuel," London says.
Many
people try to overeat when they are suffering from anxious or depressed. "
Stress is a huge factor. It actually raises your blood sugar levels,"
Brown says. She often encourages her clients to meet with a therapist to learn
other ways to handle stress.
Having
a strong support system can make all the difference. That can include friends,
family, co-workers, or people who are working toward the same goal.
You
can also team up with experts. "I'm a big believer in working with a
lifestyle coach, whether it's in person, over the telephone, or via the
Internet," Dansinger says. "You'll get the advice, structure, and
external accountability you need, which can increase the likelihood of losing
10 percent of your body weight by fivefold."
"Your
muscles play a large role in using and storing sugar, so keeping them strong is
really important for maintaining healthy blood sugar levels," says Wayne
Westcott, PhD, an instructor of exercise science at Quincy College. Aim to do
some strength-training at least twice a week.
Be
active as much as possible throughout the day.
You
can, and should, keep carbs in your diet. "Our brains run on carbs!"
Brown says.
The
key is to watch portion sizes. A serving
is about the size of your fist.
You
should also aim to cut back on the refined stuff in favor of healthier, less processed options.
Whole-grain pasta, brown rice, quinoa, and sweet potatoes are good choices.
"Everyone
falls off the wagon at some point by having a bad day, week, or even month,"
Dansinger says. "The difference between those who turn their health around
and those who don't is persistence and perseverance."
Note: Above
information come from various expert and physician opinion.