Obesity has become alarmingly common among millions across the globe. There’s a new food corner serving loaded fries and cheese-dripping burgers every day. While the idea of such foods may make your mouth water, enjoying these foods doesn’t come without a price. Often, that price is your health. Taking care of health doesn’t mean you shouldn’t enjoy different cuisines. However, everything requires moderation. Excessive eating leads to weight gain and many diseases. Having excessive pounds over your body also increases the risk of developing type-two diabetes. If you struggle with weight and your blood sugar levels remain high, here are some of the most effective tips that not only help you shed excess fat but also lower your risk of developing diabetes:
- Try intermittent fasting
Intermittent fasting has become quite popular in fitness enthusiasts and people trying to adopt a healthier lifestyle. It has shown promising results, and most people are all praises for it. Intermittent fasting works by fasting for a specific period and having a fixed time-window for having your meal. It has many variations and intensities. According to several studies, fasting works wonders for your mind and body. Not only does the caloric restriction in fasting help you reduce your weight, but it also stabilizes your blood sugar levels. If you have uncontrolled diabetes, short-term fasting can bring your glucose levels down efficiently. However, make sure you don’t go overboard with it. Fasting for a fixed period of 2-3 days a week can help you lead a healthier life.
- Don’t hesitate from Circuit training.
If you’re someone who hits the gym in an attempt to lose weight or maintain fitness, you must be aware of circuit training exercises. If not, circuit training is a form of physical activity in which you perform a series of different exercises to utilize maximum body muscles and burn off lots of calories. Circuit training may sound harsh, but don’t hesitate to try it out. It is a great way to shed pounds and bring your body in the calorie-burning mode. According to research, high-intensity training sessions can improve blood glucose levels and increase muscle mass. If you have diabetes, you should try these exercises. If it is too much for you, try to include at least 30 minutes of physical activity like brisk walking a day, 3-4 times a week.
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- Eat fish and nuts
Fish and nuts are loaded with omega-3 fatty acids and antioxidants. These nutrients lower your risk of developing type-two diabetes. Furthermore, fish’s lean meat has fewer calories than other meats and is healthy for weight loss. The fiber and protein content in nuts helps you stay full for longer and supports weight loss. Several studies suggest that eating small amounts of nuts can help people lose weight due to more prolonged satiety. Now you can enjoy your grilled fish without any worries.
- Skip acidic foods
According to research, diets like animal products and processed foods promote acidity and cause various problems like weight gain and diabetes. These food items decrease your body’s insulin sensitivity and cause multiple metabolic disorders as well. A diet that puts an “acidic load” on your body can increase the risk of developing diabetes by 56%. It is essential to incorporate vegetables, leafy greens, and fruits into your diet to counter acidity, reduce weight, and control blood sugar.
- Say NO to red meat
While steak lovers may find this tip difficult to work on, cutting on red meat can significantly improve your health status. Red meat has a high calorie-content and may increase the risk of type-two diabetes. Opting for lean meats with a low-calorie count like chicken breasts or fish can help you reduce weight. Furthermore, limiting red meat intake can significantly reduce those spikes in your blood sugar. It doesn’t mean you should forget about your sloppy joes. However, using red meat in limits is advised.
Until Next Time,
Team Doctor ASKY!