Find an excuse to be active

Diabetes is an excuse to get active. Start with simple things walk to the nearby market, use the stairs or help with household chores. You’ll slowly start enjoying the physical activity. One need not fall into the monotony of exercise. Change your exercise plans to suit your time, money and convenience, with help from fitness trainers.

Be positive

Positive attitude plays a major role in remaining managing diabetes. A person with well controlled diabetes will live longer than someone who has not been diagnosed or is not taking treatment.Awareness is the key and sensible indulgence is the way to live a happy life!

Small Steps Big Rewards.

Weight management may be the most important task for most Type 2 diabetic individuals. Did you know that nearly 9 out of 10 people with newly diagnosed type 2 diabetes are overweight? If you are overweight, losing some weight could help you better manage your diabetes.

A slow steady intentional weight loss using nutritional change and exercise is associated with beneficial effects on the heart, blood pressure, and cholesterol levels. In addition, weight loss can reduce "Insulin Resistance" and make muscles and fat tissues more sensitive to circulating insulin levels in the blood. A reduction in insulin resistance is important because insulin is needed to help glucose enter these tissues to be metabolized.

Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both.

What Can You Do?

Losing Weight using Diet and Physical Activity

Exercise and other forms of physical activity can help you lose weight by burning calories and building muscle. Results can take time, but each activity will become easier as you get more fit. Becoming physically active can:

• Help you burn extra calories and naturally increase your glucose uptake by increasing your metabolism and muscle mass
• Improve the body's response to insulin
• Help reduce or even eliminate your need for diabetes medication by lowering blood glucose levels if you have type 2 diabetes
• Reduce your risk for heart disease and stroke, the leading causes of death for people with diabetes

Losing Weight: What Does It Take?

Increase your Calories burned

• Get regular physical activity for at least 30 minutes a day
• If you are able, for a brisk walk, participate in sports, start dancing classes or participate in active games (Basketball, Frisbee, sledding)
• If you are overweight : start slow, walk 5 minutes every hour and then slowly increase.

Limit Calorie Intake

• Eat Healthy meals rich in vegetables, fruits and whole grains
• Eat less refined carbohydrates, such as sugar, white bread, sweets
• Limit Soft drinks and Fruit punches and Lemonades
• Limit high fat food like ice cream , butter, peanut butter, high-fat meats
• Limit alocohol to no more than 2 drink per day
• Always eat healthy balanced breakfast
• Have smaller dinner. Do not eat after 7 PM

Aim to lose 5 to 10 % body weight over next 6 to 12 months

• Losing weight too fast can be unhealthy and often lead to rebound in weight gain
• Successful weight management depends on Patience, Persistance and Having realistic goals.
• Get your family and friends involved
• Put peer pressure on everyone around you to be healthier.

Good nutrition and increased physical activity are lifestyle changes that must be continued log-term to keep weight off and have a better diabetes control.

Here are some useful FAQs :

How much to exercise ? You need to get at least 30 minutes of moderate physical activity per day, most days of the week to help burn up extra calories. But give yourself credit for the activities that you’re already doing. Common activities such as climbing stairs, pushing a stroller, gardening, and walking all count as physical activity. Just make sure you do enough of them.

Am I Full Yet ? The question may take longer to answer than you think. It takes 15 minutes or more for the message that we’re full to get from our stomachs to our brains. So take a few minutes before digging in for that next helping. Having trouble feeling full? Eight glasses (8 ounces each) or more of water or other noncaloric beverages daily fills you up and keeps you refreshed. Also, vegetables and fruits can help you feel fuller, especially when eaten raw.

A healthy weight is determined by body mass index (BMI), which you can calculate by using the chart below. Overweight is defined as a BMI greater than/equal to 25; obesity is defined as a BMI greater than/equal to 30.

How I walked off 15 pounds and you can too !!

Watching a scale was moment of realization that something needs to be done. That something was "life style change". All I needed was a "will power" to do exercise and getting creative to fit the exercise in the routine of my life. It took me about an six months to gradually loose that 15 pounds and come to a stable weight. Here is how I did it and you can too.

12 Healthy Diet Tips - Best Ever

Here is a collection of best tips on Healthy eating. Not only are they easy to follow but also helpful in lifestyle change and weight loss.

How eating at Subway can be harmful to you

Who would think eating at Subway could be unhealthy ? Well, if you just order lettuce, cucumber, onion and tomato on your sub with a lean meat, how harmful can it be.. correct? So how can it be unhealthy? What I am missing here?

Weight Management and Diabetes

Small Steps and Big Rewards. Did you know that nearly 9 out of 10 people with newly diagnosed type 2 diabetes are overweight? If you are overweight, losing some weight could help you better manage your diabetes.

Ten Blogger on HubPages

Thanks for visiting Ten Blogger on hubpages. I write on various topics. I am sure you will find something interesting.

Technology : What is a computer cookie- in plain english | How to protect your job from Facebook disaster | My Monitor is Upside Down .. Help !

VDO Games : Most Popular Nintendo DS Games

Health and diet : 12 Healthy diet Tips - Best ever | How I walked off 15 pounds | Killer on Loose : Diabetes .. How to control it | How eating at Subway could be harmful to you ! | Why it's important to get a FLU shot this year | Severe Toothache ? How to handle dental emergency

Wonderful Recipe : Dabeli | Pav Bhaji | Onion Pakoda | Dal Dhokli | Masala Grilled Chicken | Sago (Sabudana) Khichdi | Puri and Potato Bhaji

Money Matters: Extreme Couponing.. How to shop on Budget | Save money on Car Insurance

Bollywood Actress Without Makeup: Most popular ! This is a 9 part series. Make sure you check out all of them : Katrina Kaif | Kareena Kapoor | Aishwarya Rai | Rani Muhkerjee | Bipasha Basu | Priyanka Chopra | Kajol, Deepika, Juhi and more | Malaika, Manisha, Neha Dhupia and more | Rakhi Sawant

Aishwarya Rai Special - Fashion : Personal Saree Collection | Glamorous Hot Wardrobe Collection |

Shahrukh Khan special - lots of Pictures : SRK Real Life photos | SRK Family Pictures | SRK Romantic Chemistry with Actresses | SRK Wallpapers and Iconic Images

Travel and Places : Romantic Goa India

Wonderful Quotes : Friendship Quotes | Michael Jackson Quotes.

© Ten Blogger .. Have a good day and visit for more updates soon !