Lose weight to reduce diabetes risk

Diabetes and obesity are two common diseases today, they are closely related. The risk of diabetes increases once you gain weight or become obese. But we can reduce our diabetes risk when we are successful in losing and controlling our weight.

If you are overweight, your weight loss may be just thinking, considering. But in case you are overweight and are dealing with diabetes or are at risk of diabetes then you need to start working on solutions to lose weight. Because excess weight puts stress on the body in many different ways. Being overweight can lead to a higher risk of heart disease, stroke, high blood pressure, cancer, and diabetes. One of the ways to prevent diabetes and prediabetes is to lose weight. You only need to lose a very modest amount of weight to reduce your risk greatly. Losing 7% of your body weight can reduce your risk of developing diabetes by 60%, and in fact, if you're over 65, it's more than 70%.

2.1 The exercise factor If you are overweight and have diabetes or are at risk for the disease, you definitely need to exercise. Exercise allows your body to bind or absorb insulin more efficiently. The pancreas makes insulin, a hormone that "unlocks" the cells so that they can use the sugars from the food we eat for energy. The body has receptor sites, and the more you exercise, the more active your receptacles will be. Conversely, the less you exercise, the less active and less reactive the receptive sites are.
If you are serious about losing weight then exercise should be part of this grand plan. However, you should also check with your doctor before incorporating this habit into your daily routine.
2.2 Importance of the Diet Weight loss is a process where you will have to make changes every day and you will likely face obstacles and difficulties in following the diet. if you have diabetes. In this case, you must inject insulin and check your blood sugar several times a day in conjunction with controlling what you eat.
When it comes to foods, it is often difficult to determine the exact content of nutrients they provide. Therefore, the best way to lose weight is to monitor the amount of food you eat. Because if you know how much you eat, you have a better chance of adjusting that in a meaningful way.

2.3. What should we eat? You should stick to a low-fat diet like the Mediterranean diet that includes healthy fats from oils and cuts carbohydrates. Look at the amount of carbohydrates you consume, look at the sources of carbohydrates in your daily meals and then start reducing portions. That way, you'll instantly reduce your calorie intake as well.
The American Diabetes Association offers some suggestions for the best food choices for everyone whether you are diabetic or not:
Eat more vegetables, especially those that do not contain starch (no potatoes, corn or peas) and cut back on salt. Grain food. Think whole-wheat bread instead of refined grains and flours. Half of the grains you eat should be whole grains. Lean protein. Eat fish at least twice a week and eat beans or soy instead of meat. When you do eat meat, switch to lean and non-skinned meats. Fruit. Eating fresh fruit is best. If you choose canned or frozen fruit, make sure it has no added sugar. Fat. We should eat healthy fats, such as those from avocados, olives, nuts or seeds. Avoid high-fat cheeses and high-fat dairy. Say no to regular butter or cream sauces. Portion control is also important. Much of the effectiveness of the diet depends on the effort and persistence of the person who is losing weight. In particular, maintaining a diet is one of the things that you need to adhere to.

CDC estimates that about 21 million people in the United States have diabetes. More than 8 million people do not know they have the disease. Even more alarming is that an estimated 37% of Americans age 20 and older have prediabetes. As reported by Harvard Health, about 90% of people with type 2 diabetes, the most common type, are overweight or obese. It's the number 1 risk factor for diabetes.
To reduce your risk, changing your diet, losing weight and joining a group can help you find a plan and stick to it. Losing weight is not an easy struggle. Many people think that they have to lose an incredible amount of weight in a short amount of time to have an impact. But reality is not true. If you have prediabetes, your risk of developing full-blown diabetes can be reduced by 11% to 12% if you lose 2 pounds.

It can be seen that weight loss plays a huge and important role in reducing the risk of diabetes. Therefore, if you are overweight or obese, you should embark on a scientific diet and lifestyle for a good improvement in health.
Besides, diabetes is often difficult to detect and easily confused with many other diseases if only based on external identification features. Therefore, it is necessary to regularly monitor and periodically examine the disease to detect the disease early for timely treatment to avoid the risk of progression to diabetes and serious complications.
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Reference source: webmd.com