Is weight loss part of your Type 2 diabetes prevention plan? Weight loss also brings down your cholesterol and blood pressure. And when you have lost some of your body fat, your cells will be more responsive to insulin.
There are many ways to lose weight and if you are focused, you are likely going to have some big plans in mind…
- caloric restriction, and
- dietary changes
are good examples. You should not, however, overlook the little things because they matter more than you might think.
By following a few simple rules, you can change your well-being for the better. In regards to weight loss, you may be surprised to discover the results small tweaks can make.
Let us go over a few examples of “little things… “
1. Give up soda for good. Soda is very high in sugar. The blood sugar spike they give is harmful and unpleasant.
Why drink your calories anyway? Drink water instead. Seriously, drink more water…
- water helps keep hunger pangs at bay.
- water also hydrates you.
Don’t accept lower energy levels just because you forget to drink water frequently.
2. Track your screen time. Over the course of a week, track your average screen time at home (time spent watching TV, on a laptop, in front of a smartphone). Most people spend at least three hours every day in front of a screen.
If you could substitute one of those hours with exercise each day, doesn’t it make you wonder what difference it would make?
3. If you should not eat it, don’t buy it. If you buy food at the supermarket, you will likely eat it. If your aim is weight loss, stop buying food you know you should not eat. If the food you are craving is not in your kitchen, you are unlikely to go out and purchase it.
Buying your weekly groceries after eating a meal helps – never shop on an empty stomach.
4. Weigh yourself weekly. Hold yourself accountable by weighing yourself weekly and first thing in the morning. Just don’t obsess over the numbers since there are too many factors determining your weight to expect progress to be linear.
Will your average weight for the past week be more or less than the week before?
5. Challenge your hunger. Do you feel a craving to eat something just before going to bed? Challenge your craving. Don’t give into it: you will be making more progress if you resist.
6. Caffeine works. Whether you are a fan of coffee or not, it is undeniable it works as an appetite suppressant. An afternoon coffee instead of a snack is a better option if you want to lose weight.
7. Cook large portions and use smaller plates. Lastly, it is beneficial to cook large portion sizes that can last for a few days stored in the fridge or be frozen.
Moreover, set the portions you eat on smaller plates: a small change that will make a big difference.