Contents:
- Medical Video: Preventing Pre-Diabetes
- Prevent diabetes if you have a fat body
- 1. Lazy exercise? Starting from simple activities
- 2. Walking exercise to prevent diabetes
- 2. Know what foods are to be consumed, and what to avoid
- 3. Adjust meal portions
Medical Video: Preventing Pre-Diabetes
Having a fat body or being overweight can make you experience various health problems, such as heart disease, stroke, high blood pressure, and cancer. Not only that, you are also at risk for diabetes. Then how to prevent diabetes if your body has already been fat, or even obese?
Prevent diabetes if you have a fat body
1. Lazy exercise? Starting from simple activities
If you really can't directly exercise hard, you should start by actively moving every day. Even though it feels like stepping on your feet is quite heavy, try to have fun with the following activities:
- Turn on the music and start to dance
- Try not to sit for a long time
- When you feel sitting too long, you should stretch your muscles and walk around
- When you receive a call, you should do it while walking from one room to another
- When you drive in a private vehicle, choose a parking lot that is quite far away, so you can walk to get to the destination
2. Walking exercise to prevent diabetes
After getting used to always being active, you can make improvements by getting used to walking fast than usual. Here's what you can do:
- Spend 10 minutes per day when you are not active
- To warm up, take a few minutes to walk slowly or relax
- Increase your speed into a brisk walk every time you feel better
- Don't forget to wear comfortable and supportive shoes
- Even though traveling is an easy sport, you still need to have a safe route. You can choose places like walking trails, shopping malland community center
Don't forget to always warm up, such as swinging your arms in a circular motion for about 3 to 5 minutes, before doing activities that burn calories.
2. Know what foods are to be consumed, and what to avoid
Losing weight can be more effective when you do a diet program. According to Lorena Drago, dietitian and spokesperson for the American Association of Diabetes Educators, dieting is not only a temporary thing. Unlike when you get an infection, you will take antibiotics, then recover, then stop taking medication. A diet is something that must be done continuously for a long enough period of time, even when the weight has dropped to reach the target.
Many people are confused about what is and should not be eaten to prevent the risk of diabetes. Here are some choices for getting nutrition, the first is to choose healthy foods:
- Eat more fruits and vegetables, and reduce high-fat foods to help you lose weight
- Choose whole grain foods or whole grain like whole wheat bread, biscuits, cereals, brown rice, and oatmeal
- Eat fruits and vegetables with different colors
- For animal protein, choose fish, lean meat and skinless chicken
- Choose foods that are cooked toasted or steamed compared to fried ones
- For dairy foods, choose low fat (milk, yogurt, cheese)
3. Adjust meal portions
The third way, you can reduce the portion of food and adjust to your body's nutritional needs only. Here are some alternatives that can help you reduce weight:
- Prepare one plate. Fill in half with fruits and vegetables. Fill in another quarter with protein, like chicken without skin or beans. The remaining quarter is filled with wheat, such as brown rice or wheat pasta.
- When you are eating outside, separate half to wrap and bring it home.
- If you get a dessert, just eat a little. Try not to always get dessert every day. Dessert or dessert is usually sweet and lots of fat.
- Fat is still needed by the body. Eat a little fat for a healthy heart, such as nuts, seeds, and vegetable oils.
