Being overweight is a high-risk factor for type 2 diabetes, heart disease, and stroke. In this video, you will learn the unknown secrets of over-eating and how to prevent it.
Please watch until the end. You will learn the easiest way to prepare a healthy meal.
Studies show that you can cut the chance of type 2 diabetes by 58% by just doing two things:
Lose 7% of body weight.
Exercise moderately 30 minutes a day, five days a week.
First, let’s look at how to lose weight
Weight loss requires a significant change in your lifestyle. It is not easy, but not impossible.
Here’s are some practical tips:
Eat fewer calories.
Stay physically active.
Monitor weight weekly.
Start with small steps. For example, cut 5% of food in the first month, then 5% more in the next.
Set realistic goals, like losing 2 – 3 pounds of weight each month, not 10 pounds in the first week.
Keep a record of daily food consumption and physical activities.
Do the above consistently, and you will see great results in no time!
However, it would help if you also tried to avoid easy pitfalls in your quest for a healthy weight.
1. Pay attention to what makes you eat
Our eating habits are often affected by emotions.
Some people over-eat due to stress, while others eat because of boredom.
To achieve the weight-loss goal, you need to pay attention to what is triggering your desire for food.
2. Beware of outside influence
Environmental factors play a role in our appetite too.
For example, a party where everyone enjoys the food, the delicious smell from a favorite restaurant, and tasty chocolate ads on TV.
These sensory stimulations tell us that we have to eat something, even though we don’t need to.
3. Use the Hunger Rating Scale to measure real hunger
The Hunger Rating Scale is an objective tool to measure the degree of hunger by our physical symptoms.
The goal is to minimize the effects of emotions and outside factors on our decisions to eat.
These hunger symptoms are:
Stomach pangs or growling
Emptiness in the stomach
Low energy or fatigue
How to prepare a nutritious meal?
It is straightforward to prepare a healthy meal with the Diabetes Plate Method.
A 9 inches (23 cm) plate is an excellent place to start, then follow these steps:
1. Fill half the plate with nonstarchy vegetables.
Nonstarchy vegetables don’t contain many carbohydrates. But they are rich in vitamins, minerals, and fiber.
Some examples include:
Broccoli or Cauliflower
2. Fill one-quarter of the plate with lean protein foods.
Lean proteins have less fat and, more importantly, less saturated fat.
Some examples are:
Chicken, turkey, and eggs
Fish like salmon, cod, tuna, tilapia, or swordfish
Shellfish like shrimp, scallops, clams, mussels, or lobster
Lean beef cuts such as chuck, round, sirloin, flank, or tenderloin
Lean pork cuts such as center loin chop or tenderloin
3. Fill one-quarter of the plate with carbohydrate foods.
Foods high in carbohydrates include grains, starchy vegetables, beans and legumes, fruit, yogurt, and milk.
For drinks, water and low-calorie drinks are the best choices.
Some foods combine the different food types, like soups, sandwiches, pizza, etc.
In this case, you can still use the plate method to prepare meals. Just identify the different food components and think about where they fit on the plate.
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