3 Reasons Why More People Are Getting Diabetes
The World Health Organization released statistics showing that the number of diabetes sufferers rose from 108 million in 1980 to 422 million in 2014. That’s a rise from 4.7 percent in 1980 to 8.5 percent in 2014.
The number is much higher now. Every single year, millions of people around the world get diagnosed with diabetes. Most of these patients have type 2 diabetes. There are 3 reasons why diabetes statistics are soaring each year.
Let’s look at them now.
• Poor Food Choices
This is the biggest culprit that raises your risk of getting diabetes. Our diets contain too much-processed foods and refined carbohydrates. The high fructose corn syrup (HFCS) that creeps into most processed foods is a form of sugar that leads to insulin insensitivity and has made obesity an epidemic.
It’s common to see kids guzzling sodas that are chockful of sugar. Donuts, ice cream, white bread, white rice, etc. are all foods that spike our blood sugar levels. When your body continually experiences blood sugar spikes, it releases more insulin than necessary because it has lost the sensitivity. The excess insulin ends up being stored as fat… which results in diabetes over time.
The best way to prevent or reverse diabetes will be to clean up your diet. The first step will be to give up all sweetened beverages and stick to water. It’s easy to overconsume calories and the accompanying sugar when you’re drinking them.
Next, you should stick to complex carbohydrates such as whole grain bread, peas, beans, and vegetables. Reduce or give up all processed foods. Like fitness guru, Jack LaLanne once said, “If man made it, don’t eat it.”
• Sedentary Lifestyles
This is another factor to be aware of. We spend most of our lives seated at work or at home. Human beings need to move. Our ancestors spent most of their time hunting, foraging for food, or doing other physical activity to provide for their daily need.
Nowadays, most things can be accomplished at the touch of a button. Need to go up to your apartment? Take the elevator. Going to the mall? Get in the car. All these conveniences that have risen due to the advent of technology have taken away our need to move more.
Take the stairs. Walk more. Run whenever you can. Lift weights, swim, climb, etc. All these movements and activity is what your body needs. You’ll burn more calories, get fitter, have stronger muscles, and burn excess fat. This will help to lower your risk of diabetes.
• Portion Sizes
Portion sizes are another silent culprit. Over the years, the portion sizes have only gotten bigger to cater to an increasingly voracious appetite. The fatter people get, the more they want to eat.
Restaurants and fast food outlets do not mind giving larger portions if it increases their bottom line… while the people increase their cholesterol levels and get bigger bottoms.
One of the best ways to lose weight and reduce your risk of diabetes is to ask for smaller portions or just eat 50 percent of what’s on your plate. If you’re eating at home, you can use smaller plates to fool your mind into thinking that you’re eating more. It actually works.
Ultimately, it all boils down to what you eat, how much you eat, and if you’re getting enough activity. If you can get these 3 things right, you’ll reduce your risk of diabetes immensely… and if you already have it, this will help to reverse it and bring it under control.
5 Weight Loss Tips to Reverse Diabetes
One of the best ways to prevent diabetes or manage it is to watch your weight. Diabetes is much easier to manage when you’re at your ideal weight. Many people who have diabetes and embark on a weight loss plan often give up too soon just because the numbers on the scale don’t reflect any change.
This is very unwise. As long as you’re cleaning up your diet and exercising more than you usually would, your glucose metabolism will be improving. While this is not visible to the naked eye, it’s an essential factor for managing diabetes and preventing fat storage.
Reducing your body weight by 5% to 8% may not seem like much, but it significantly reduces your risk of diabetes and/or diabetes-related complications. In this article, you’ll be given 5 tips to help you shed excess pounds.
Do adhere to them and you’ll shed the unwanted fat and reach the ideal 18.5 to 25 BMI range. It can be achieved if you stick to the plan and not give up.
1. Know Your Daily Calorie Number
It’s essential to know how many calories you need to consume a day to lose weight. Ideally, you should aim for a 500 to 600 calorie deficit. Cutting your calories too drastically will cause your body to retain fat stubbornly. It’ll also cause blood sugar spikes when you starve yourself and then consume food.
You can find your calorie number here: https://www.freedieting.com/tools/calorie_calculator.htm.
2. Track Your Calories
Now that you know what your calorie needs are, you should track your calorie consumption. While there is no need to obsess over the numbers, you must have a rough idea of where you are so that you do not exceed it.
It’s very easy to think you’re within the caloric deficit range when you’re already over it. Keep a food journal and write down whatever foods you eat. This will make it easier to track things.
3. Clean Up Your Diet
Make gradual changes to your diet and opt for healthier options whenever possible. The keyword is continuous. Changing one’s eating habits is a Herculean task and is best achieved in a step-by-step manner.
Drinking 2 sodas a day? Drop it to one. Switch your white bread to whole grain bread. Forget the commercially sold fruit juices and stick to eating whole fruits.
Small changes like these compounded over time will make a world of difference. If you reduce your intake of sugar, salt, processed foods, and refined carbohydrates, you’ll be on the right track.
4. Weigh Yourself Once a Week
Don’t weigh yourself 5 times a day. This can be depressing because your weight can fluctuate. Instead, have a specific day and time every week to do it. An example would be Monday morning at 8 am on an empty stomach. This will help you track your progress.
Don’t be too disappointed if you don’t see the numbers drop. Just stick to the caloric deficit and track your calories while practicing clean eating.
5. Walk for 30 Minutes
One of the best ways to gradually shed the fat will be to walk briskly for 30 minutes every morning upon waking, on an empty stomach. Since your glycogen levels are low, the body will burn fat for fuel. In a month, you’d have definitely shed some fat if you follow the tips above.
Use these 5 tips to get control of your weight. Being at your ideal weight doesn’t just prevent diabetes but also keeps many other diseases at bay. It’s one of the best defenses against ill-health.