Diabetes has become a big problem nowadays the world over.
It is estimated that close to a third of the population in developed countries is pre-diabetic. However, more than 90% of the people suffering from diabetes have type 2 diabetes. Thankfully, research has proven that type II diabetes can be reversed with some lifestyle changes and weight management.
It is important to mention here that while type II diabetes can be reversed for many people, the individual needs to stick to the changes in order to keep the diabetes at bay permanently.
As far as a reversal of type 2 diabetes is concerned, it means that the person does not need to depend on medication to manage their blood sugar levels. So, if you or someone you know are suffering from type II diabetes, follow the tips below if you want to reverse this medical condition.
Many people suffering from type 2 diabetes are overweight, and some are obese. Your body needs insulin for controlling blood sugar and higher weight means more insulin is needed by the body. However, the pancreas is not always able to make all the needed insulin and that is when type II diabetes sets in.
One of the recommended ways to start reversing type 2 diabetes is to lose adequate body weight in case you are overweight. In most situations losing around 10-15% of your body weight may reverse this illness. As far as the exact percentage of weight a person needs to lose, it depends on various factors like their genes, their age, how much overweight they are as well as severity of the disease.
In other words, there isn’t a standard amount of weight that one needs to lose in order to reverse this issues, but in general reaching a normal weight without too much excess body fat is already a great first step to start seeing better blood glucose and Hemoglobin A1c readings. Everybody is different and reacts differently to weight loss when it comes to reversing type II diabetes.
Another key to reversing this ailment is to avoid a sedentary lifestyle as much as possible. In simple terms, it means that you need to spend a healthy amount of time each day moving your body and exercising. There are plenty of resources available online that can help you find the right exercises for your needs.
Of course the two above factors go hand in hand. If you are dynamic and hit the gym regularly practicing various types of sports like karate, Thai boxing or Zumba, then your fight with excess weight will be so much easier.
As far as losing weight itself from a nutrition standpoint is concerned, here are a few things that can help you lose extra weight and maintain a then healthy weight.
One of the best ways to stay away from eating excessive food is to eat many times a day instead of gorging down on food just one or two times a day. Physiology experts recommend breaking down the food consumption in multiple portions throughout the day to make it easier for you to control your blood sugar levels. So, you should eat 3 to 4 small meals a day, and you can also have some snacks in between. Make sure each of them use small portions though.
It will help you keep your blood sugar levels under control. Keep in mind that when you eat a very large meal, it also slows down your entire metabolism. With a slow metabolism, it takes longer for your body to digest the fats and sugars that may spike up your blood sugar levels. On the other hand, when you keep eating throughout the day, it keeps your metabolism smooth and helps you manage your blood sugar levels better.
Do not make the mistake of skipping a meal to lose weight.
Keep in mind that you need to maintain healthy blood sugar levels which means you need to be consistent when it comes to eating. If you develop the habit of skipping a meal, it may lead to very low levels of blood sugar followed by sweets cravings, and that is not good for your health especially if your are diabetic.
To keep your metabolism smooth, you should follow the same meal plan each day. In simple terms, try to eat your snacks and meals at same time each day to help your body regulate the level of blood sugar. It is also suggested to take all the medications that you are taking for maintaining your diabetes at the same time each day. You should also check the level of your blood sugar before and after you eat. It will allow you to keep a track of how your body is reacting to various foods you eat.
You should avoid eating anything at all at least two hours before going to bed but preferably 4 hour before sleeping. Your metabolism slows down when you are lying down in bed which means if you have a heavy meal within two hours of going to bed, it may lead to some accumulation of fat in your body as a slower metabolism will not be able to burn off everything.
Overall, most people who suffer from type II diabetes can reverse this condition by following the above mentioned tips and living a healthy lifestyle. However, it is important that you discuss the plan that you are going to follow with your doctor before you start to make sure it doesn’t adversely affects your health.