7 TIPS TO LOSE WEIGHT AND LOWER BLOOD SUGAR
Studies have shown that losing weight helps to lower blood sugar in people with type 2 diabetes and prediabetes, and that maintaining weight loss can help keep blood sugar levels in check. If you want to lower your blood sugar levels, you need to make lifestyle changes that will keep you at a healthy weight over the long term. Following are seven strategies that will help you lose weight and lower your blood sugar levels.
1- Eat whole foods
Eating whole foods instead of processed food is a great way to start reducing your blood sugar. Eating unprocessed food will give you more fiber and less sugar, which will cause your body to absorb less glucose. Fiber helps keep your blood sugar level steady, so eating more of it will help you lose weight and lower blood sugar. Choose healthy snacks like fresh fruits or vegetables instead of high-sugar junk food when you feel hunger pangs coming on. When preparing meals, use healthier ingredients in place of refined sugars and flours. Swap white bread for wheat bread, or try making your own gluten-free pizza crust at home with almond flour. Avoid frying food in oil; bake, broil or grill it instead. Cut back on dairy products; they contain both lactose (which can cause digestive issues) and added sugars (which raise blood sugar). Consider taking a probiotic supplement to improve digestion; doing so can reduce bloating from gas caused by fermentation byproducts. Eat smaller portions throughout the day rather than consuming three large meals; doing so will stabilize your blood sugar levels over time.
2- Stick with lean protein sources
There are plenty of weight loss tips out there, but one thing is true no matter what method you choose: You need lean protein. Protein helps satisfy your hunger, keeping you full for longer periods of time, while at the same time helping build muscle mass. When you have more muscle mass in your body, it uses more energy even when at rest—and that means burning fat and losing weight. Eating a diet rich in lean protein sources such as fish, poultry, eggs or even low-fat cheese will help you lose weight quickly without sacrificing health.
3- Avoid refined sugars
Most of us know that refined sugars are bad for our waistlines, but they can also have serious health consequences. A 2006 study found that women who had high blood glucose levels were twice as likely to die from heart disease as those with lower blood sugar. It’s not just heart disease either: high blood sugar is associated with more than three dozen health problems, including kidney disease, blindness, Alzheimer’s disease, skin disorders and nerve damage. What does it all have in common? Refined sugars!
4- Eat your veggies
Fresh produce is not only a staple of a healthy diet, but it also has been linked with lowering blood sugar. Vegetables, especially greens like spinach, kale, or chard contain antioxidants that help fight free radicals in your body. Free radicals cause inflammation which can lead to health problems down the road. Antioxidants are also thought to decrease oxidative stress on our cells which can lead to diabetes symptoms like insulin resistance. Try adding more leafy greens into your diet and take an antioxidant supplement if you aren’t getting enough in your diet! If you aren’t a fan of leafy greens, mix some berries into a smoothie for extra antioxidant punch!
5- Drink plenty of water
If you’re trying to lose weight, it’s essential that you stay hydrated—and water is a great way to do so. Not only does water take up volume in your stomach, making you feel full and possibly helping with weight loss (if used in conjunction with a healthy diet), but it also has positive effects on your blood sugar. It takes very little time for beverages like soda or juice to raise blood sugar levels, while plain old H2O doesn’t have any effect. A study published in Diabetes Care showed that drinking three cups of water lowered blood sugar levels by 25 percent.
6- Get sufficient sleep
Lack of sleep raises blood sugar levels, making your body release more insulin than it normally would. (Insulin is a hormone that helps move glucose from your bloodstream into cells for energy or storage.) While poor sleep habits can lead to diabetes, there’s good news: getting enough shut-eye may help prevent it. A 2015 study in Sleep found that people who slept for seven hours a night had lower blood sugar levels than those who got less sleep. And in 2011, researchers at UC Berkeley found that people who slept just three hours a night for one week had insulin resistance—previously known as pre-diabetes—and it lowered their ability to produce insulin by 17 percent compared with when they were well rested.
7- Keep a food journal
Are you a visual learner? Some people are much more likely to stick with a diet or weight loss plan if they see what they’re eating in front of them. It’s just another way technology can help us keep track of calories, points, and other healthy choices. If that sounds like you, set up an account on your favorite diet website (or use your phone) to log what you eat throughout the day. You could also download a calorie-tracking app such as MyFitnessPal or LoseIt! The important thing is that you have some sort of record so you don’t forget anything.
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