Type 2 Diabetes and Weight Loss – Tracking Calories Versus Portion Sizes

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If you have been around the diet block more than once, you have likely counted calories a day or two in your life. You know one of the requirements of losing weight is taking in fewer calories than you burn off over the course of the day.

Therefore tracking calories seems to be the smart thing to do. But for some people, tracking calories is more headache than it is worth. They become overwhelmed by figuring out how many calories are in every food they eat and they never venture into trying new recipes as they feel it is more hassle than it is worth.

So, in these situations, tracking portions proves to be more natural and is often more enjoyable as well.

Here is how to go about tracking portions instead…

1. Know You Are Counting On Averages. First, remember when you are monitoring portion sizes, you are counting on the rule of averages. For instance, if you eat one portion of codfish versus one piece of salmon, both are going to have different total calorie intakes. Because salmon is a fattier fish and therefore contains more calories per ounce, you will take in more calories with salmon.

But, in the end, as long as you eat a varied diet, it will all round out to about the same. So you are banking on the average coming in at right about what you need.

2. Listen To Your Body. Second, make sure you are listening to your body. You want to let your hunger guide you to some degree. Do count those portions, but do not be afraid to use a slightly smaller amount if you are not feeling starving. Perhaps you ate a few more calories last serving and this is now coming into play. By letting hunger dictate your portion sizes to some degree, you will help to prevent eating more than you should.

Likewise, if you are feeling hungrier, let yourself have that extra bit as well. If you are listening to your hunger, once again, this will all balance out.

3. Weigh For The First Two Weeks. Finally, to make using portion sizes easier, you might want to weigh your food for the first few weeks. Really dial in and see if those portion sizes are in fact what you think they are.

Once you do this, you should be better at eyeballing your best serving sizes and will be less likely to slip up and make a mistake somewhere along the way.

Keep these tips in mind as you go about using portion sizes to gauge how much to eat to help you lose weight. If you do not want to count calories, don’t. There are other ways.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

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Type 2 Diabetes – How Much Do You Care About Your Health?

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You already know there is much you can do to improve your health. But what about those issues that cause harm to your well-being? Are some of those issues coming to mind? Although, if you are asked to think of the worse things you could do, what would you say? There are easy answers, like smoking and excessive drinking. Arguably, however, if you were to assume the worst thing you could do is nothing at all, you would not be wrong.

You should consider this point in the context of your long-term health. As you age, you are going to run into some complications. When these circumstances unfold, you are often given the option to do something. Such is the case with Type 2 diabetes when you find out you have high cholesterol readings or learn your hypertension has worsened. Doing nothing, in that case, is the worst possible option. Regrettably, it is the course of action for many adults.

But what about the times where issues are not present? Not surprisingly, this happens to be most of the time, unless you already have been given a diagnosis of Type 2 diabetes, or are already dealing with a chronic condition. During these healthy times, you are still given an opportunity to do something. Arguably, it is in these moments it becomes even more vital to act.

Prevention is more important than treatment. Why wait until high blood sugar levels surface and cause irreversible damage? Why wait, until your blood vessels become clogged before you make changes to reduce your cholesterol level? The worst you could do for your health is nothing.

What you may need to ask yourself today is how much you care about your health. If you have diabetes, does it hurt you to know your disease can exacerbate, to the point you may need an emergency intervention at the hospital? By this, we mean surgery, in which case it is unlikely you will come out unscathed.

If that is not enough to scare you, what about the fact you can expect a shorter life? If you have Type 2 diabetes in your 30’s, or younger, then the fear might be minimal. But as anyone who is older will tell you, the years seem to go by more quickly as you age. It becomes especially important to be healthy as time goes on.

You may or may not be guilty of doing nothing. Nevertheless, know there is a steep price involved. Don’t wait until you are compelled to act, because you can make improvements to your diet and lifestyle today.

Enjoy the benefits of your changes now, and for years to come.

Type 2 diabetes is not a condition you must just live with. By making easy changes to your daily routine, its possible to protect your heart, kidneys, eyes and limbs from the damage often caused by diabetes, and eliminate some of the complications you may already experience. By  

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Type 2 Diabetes and Healthy Living – Exercising Is Not a Fix for Poor Food Choices

Bildresultat för Type 2 Diabetes and Healthy Living - Exercising Is Not a Fix for Poor Food Choices

When it comes to exercise, many people do just fine. Not everyone has an inactive lifestyle. Some people have a job where they are on their feet for most or all of the day. Others play a sport every week because it is a hobby and they enjoy it: so they are regularly active. Some people are gym rats and are in and out of the gym on several days of the week. Not surprisingly, exercise can be addictive. It brings on a positive mood and a surge in energy levels while doing well for the body.

With that said, exercise should never be used to rationalize or attempt to fix poor nutrition. Here is what is meant by this: food is still number one. You are encouraged to exercise as much as possible within reason. It will only help you. But if you think this allows you to have greater freedom with your eating plan, you would be mistaken. Or worse – if you are using the activity as a way of attempting to fix your poor food choices.

Admittedly, much of this has to do with body weight. You will find many people do not struggle with exercising but have a hard time maintaining a healthy body weight. They might even joke about their exercise routine making them fat when they realize their body weight is not changing, or they are gaining weight. For weight loss – nutrition is number one. For health, the same often applies.

Remember, food is fuel for your body, and if you are not providing your body with high-quality nutrients, you are depriving your body of what it needs…

1. You cannot outrun the fork. Exercise as much as you like – but if you are eating more than your body needs, you will put on weight. Even if you are at the gym for two hours and having the best workouts of your life.

2. You must be careful with how you eat. Frequent meals will keep your blood sugar levels high. Insulin responses stimulate your appetite. So this means frequent meals are more likely to make you eat more, rather than less, even if your portion sizes are smaller.

3. You must also mind what you eat. Fats carry a lot of calories, so even if the whipped cream you are eating is sugar-free, it might be calorie dense. And sugars! Be very careful with them, always.

At the end of the day, you need to exercise and eat well. It is not one or the other. And never use exercise as a fix for poor nutrition.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

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Type 2 Diabetes and Weight Loss – Setting Weight Loss Goals

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There is likely a difference between how fast you think you should lose weight, and how quickly you actually should. It is common to be unrealistic when planning out weight loss objectives. Twenty pounds in two months, or forty pounds in six, some will say. These are significant numbers that are easier said than done.

There is no harm in setting big goals. After all, it is better to aim high and fall a little short than it is to aim low and succeed. Still, you ought to be careful with how you set your weight loss goals. There is a price to being overzealous.

When setting your weight loss goals, you must be reasonable above all else. The most successful plans are those that are sustainable, first and foremost. How much weight you have to lose and your end goal – that comes second.

How much weight do you have to lose, anyway? Is the amount you have in mind an educated guess or a wild estimate? You probably should ask your doctor for advice, even if you think your goal is a good one. You do not want to under or overestimate how much you should lose by a large margin.

After establishing your aim, you need to plan your approach. Here is where you may be faced with the thought of a timeline. If you have xx pounds to lose, how quickly should you go about it? How fast could you lose this weight? The short answer is…

  • as a rule of thumb; most adults can safely lose one pound a week without any problems whatsoever.
  • those with more weight to lose could start with up to two pounds a week, but that is it at most.

Which means losing 20 pounds in two months is not a reasonable goal. There are risks associated with losing weight too quickly, but that is another topic entirely.If one pound a week doesn’t sound like much to you, you are not considering the big picture. One pound a week equals a rate of 24 pounds in 6 months, assuming linear progress for the sake of discussion. Losing one pound a week over six months would provide for an…

  • overwhelming change in physique,
  • a reduction in blood sugar, and
  • a significant improvement in your overall health.

What is more, losing one pound a week for an extended period is not too hard. Regarding caloric intake, you need to eat at a deficit of 500 calories each day. Count your calories in the beginning if it helps you stay on track. But again, speak to your doctor for additional instruction.Focus on the process of losing somewhere between one and two pounds a week. Take it week by week, and don’t set a timeline. Have the mindset it takes as long as it takes, and you will be successful.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

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Type 2 Diabetes – Motivate Yourself To Become Healthy

 

Bildresultat för Type 2 Diabetes - Motivate Yourself To Become HealthyMotivation can have unpredictable effects. This may come as news to you because it is often implied motivation can only do you well. The idea is motivation helps you achieve and succeed…

  • it provides a spark.
  • it adds fuel to the fire.
  • it is the essential ingredient for reaching anything that requires willpower and discipline.

Of course, this is the idea. In practice it can appear this way too, but not always. This point is important to note because many people assume motivation is a process that means we will end up with what we want. It has its flaws. Motivation is fleeting – it often comes and goes. If the desire is not strong enough, or the aim is not a necessary one, its foundation will be unsteady.If motivation is relied on, the moment it goes, the goal is put at risk. Unfortunately, many people grow to depend on their motivation more than they should, and commonly the desire to reach the goal they set out to achieve is only half-hearted.

However, used correctly it is a potent tool to help you succeed. It enables you to get started and propels you forward. It allows you to build momentum, which puts you on the right track. The results you see can reinforce your efforts so you continue in the right direction.

When it comes to your health especially, you would be wise to ensure the motivation you have is the right kind. You do not want to be wasting your time when you are investing it in your well-being.

How to use motivation wisely. First, you need to make sure you have an earnest desire to achieve your goal, whether it is…

  • weight loss,
  • managing your blood sugar levels or
  • improving your cardiovascular health.

You will know you want it enough when you continually think about your goal, and it even gives you mild anxiety to consider not doing something.Does having Type 2 diabetes bring you psychological distress to know you have been diagnosed but have remained passive in your actions? Do you feel guilty for putting yourself in this position, and consequently feel a nagging urge to set things straight? It is only when it is almost an obsession for you your goals will be grounded. In this case – you will already have the motivation you need to succeed.

If you cannot agree to the above, it may just not be enough. You will need more internal motivation to guarantee the success of your efforts. In that case, the best you can do to motivate yourself is educate yourself on what you have to lose. Realize how dangerous your situation may be. Remember your time is limited, and if you are to make the most of it, being healthy and having Type 2 diabetes under control is a prerequisite.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

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Type 2 Diabetes and Weight Loss – How To Slash Your Calories At Breakfast

Bildresultat för Type 2 Diabetes and Weight Loss - How To Slash Your Calories At Breakfast

If you are looking to lose weight, reducing your calorie intake is going to be an obvious must. Nothing is going to be more important than you are taking in fewer calories than you use because that is what virtually ensures weight loss takes place.

Cutting back on foods high in sugar and processed fats will go a long way toward trimming excess calories from your diet. Breakfast is a great place to start. There are steps you can take at breakfast to make your calorie intake lower, allowing you to get away with less so you can slim down faster.

Curious to know more? Try one of these…

1. Swap Nut Butter For Fat-Free Cream Cheese. First, consider swapping out some of the nut butter you may serve with your meal for fat-free cream cheese instead. As long as you get the fat-free variety, you will be taking in relatively few calories and even get a couple of grams of protein as well.

Compare this with nut butter, which contains about four times the calories, and you can see the difference it makes.

2. Go For Toast Rather Than A Bagel. Bagels are one of the worst bread products you could eat where calories are concerned, but yet something many people to go for time and time again. Loaded with carbohydrates, they will spike your blood sugar levels and drive up your calorie score in a hurry.

Instead, try a slice of toast. One slice of toast contains less than half the calories of a bagel. Opt for Ezekiel bread for the most wholesome option.

3. Keep That Egg Yolk. When looking at eating eggs, do not be so quick to ditch the yolk. Eating the yolk may seem counterintuitive since the yolk is what contains most of the calories, but this is what will help to keep your hunger level in check. In turn, this will help to prevent overeating later in the day.

Try one whole egg with five egg whites. It will be enough to keep you feeling full and satisfied for hours.

4. Ditch The Juice And Eat Whole Fruit Instead. Finally, do not let yourself go in for fruit juice. Fruit juice is just a calorie landmine that does not offer much in the way of nutrition. What should you drink? Water plain or with a wedge of lemon is the best choice since it is calorie free.

If you want to be healthy, opt for real fruit. Fruit in its natural form will give you some of the fiber your body needs. Suggested daily fiber intake is around 30 grams a day.

Keep these tips in mind and lighten up your breakfast. When you start your day right, it becomes much easier to keep eating healthily for the rest of the day.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

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Three Tips To Keep In Mind When Traveling With Diabetes

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Excited at the thought of going away on holiday? Traveling is something many people look forward to, but if you have Type 2 diabetes, perhaps you feel traveling is more stressful than it is worth. You may decide to avoid holidays just because of the fact you do not want to have to worry about dealing with your blood sugar level all the time. Feeling that way would be a shame because many good times are had on holiday. And, if you are smart in your approach, you do not need to forgo your travel plans.

Let us go over some of the best advice for those who are looking to travel. Use these tips and get ready to enjoy yourself…

1. Call Ahead. First, call ahead. See if your hotel happens to offer a mini fridge in some of their rooms or even better, a full-on kitchen as this can make a big difference. If you can eat even a few of your main meals in your room, it can save you a lot of calories and sugar you would otherwise have taken in.

2. Get Active In The Morning. The next tip is to be as active as you can in the morning. Get up early and enjoy a brisk walk around while you check out the sights. It is an ideal way to take in all your vacation has to offer while burning some calories and boosting your insulin sensitivity for the day ahead.

Those who exercise first thing in the morning are far more likely to get exercise in compared to those who exercise later on in the day. Do not let anything crowd out your workout as this will help influence several aspects of Type 2 diabetes. Aspects such as…

  • blood sugar concentrations,
  • insulin action, and
  • cardiovascular risk factors.

3. Plan Your Indulgences. Finally, make sure you plan out your indulgences. It is unrealistic to expect you will not eat anything unhealthy during your travels. But, if you don’t plan out what you will let yourself eat, without guilt hopefully, you may end up splurging way too much. So get it under control. Think about what is important to you to eat while you are away and make room for those foods. Eat a small serving and make sure you always eat them along with a source of protein to prevent a blood sugar spike that will set you up for health problemsKeep these tips in mind as you prepare for your holiday. You can have happy and healthy travels if you remember these few tips. Make sure your mindset is geared towards taking care of your health even when you have a few extra tasty treats.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

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Diabetes Symptoms: The Various Kinds Of Symptoms To Deal With

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Diagnosing diabetes symptoms can be difficult in identifying at first, as manifestation of the disease is gradual. Sometimes, because symptoms can also be common to other illnesses, the real illness may be overlooked. Diabetes symptoms may vary, the list may go on and on but not everybody (diabetes patients) has them. There are even some cases that no symptoms may show on some patients.

Diabetes occurs when the bodys ability to react to insulin gets affected. The insulin is your body hormone that allows your blood sugar (glucose) to enter body cells. When too much glucose enters the blood, this leads to the elevated amount of blood glucose, which it can cause glucose spillage towards the urine. This is the primary reason why one of the most classic diabetes symptoms, frequent urination, plagues the patient.

Because elevated glucose level is beyond normal, your body cells are energy-starved and consequently leading to the damage in your nerves, kidneys, eyes, blood vessels and your heart. The increased amount of glucose appears when the sugar of your body falls too low. It then increases production of sugar. This process starts when the pancreas releases the hormone called glucagons. The stored glycogen will be converted back into the glucose by your liver and muscles.

How are diabetes symptoms diagnosed?

Diagnosing diabetes patients may vary, and is based according to the duration and range of the high blood sugar levels. Patients with type 2 diabetes are often diagnosed relatively slowly as compared to people with type 1 diabetes, to which it may take only after weeks or some months. Symptoms may also progress slowly and mildly.

Some of the most specific and common early diabetes symptoms are:

– Skin irritation and diseases
– Skin infections
– Poor skin healing
– Athletes foot
– Sexual problem
– Unusual vaginal dryness
– Erectile failure (to male patients)
– Premature menopause (to female patients)
– Absence of menstrual periods
– Paresthesias
– Peripheral neuropathy
– Urinary tract infection
– Blurry vision
– Malaise
– Drowsiness
– Numbness of the hands
– Weight loss or weight gain

Other more extreme diabetes symptoms are:

– Excessive urination
– Excessive thirstiness
– Dehydration
– Weight loss even with an increased appetite
– Tiredness, fatigue, nausea, and vomiting
– Excessive hunger
– More bladder, skin and vaginal infections
– Serious blurry vision
– Headache
– Muscle aches, weakness and cramps
– Acne
– Increased sexual problems because of erectile failure for men, and vaginal dryness for women
– Cessation of menstrual periods

Other diabetes symptoms:

– Gums are bleeding
– Unusual noise or buzzing in the ear
– Feet numbness or tingling
– Skin itching
– Diarrhea
– Confusion
– Depression

Complications associated to diabetes symptoms:

– Kidney diseases
– Diabetic retinopathy
– Sciatica
– Heart diseases and
– Stroke

As those mentioned symptoms might occur at a later time for a patient, the usual situation is delayed scheduling of the check-up. This is not a good idea as complications may increase over time, making it even harder to treat and manage the disease. In this case, it is extremely important to check with the doctor in as early as possible to prevent more damage to the body. Another, it is important to note that diabetes is one of the lifelong diseases, and one that does not infect other people upon contact.

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Does Stress Play a Part in the Development of Diabetes?

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Type 2 diabetes is epidemic throughout the world, following on the obesity epidemic. Stress produces specific hormones which can raise blood sugar levels. Could this be at least part of the reason for the Type 2 diabetes epidemic?

In April of 2018, The Journal of Gerontology Series B: Psychological Sciences and Social Sciences reported on a study of lifetime stressful events, also lifetime stressful events from the Mercer University School of Medicine in Georgia and the Michigan State University in East Lansing, United States. A total of 7956 participants were included in the study. Stress-related events at the same age when a Type 2 diabetes diagnosis was confirmed, were recorded…

  • for individuals suffering recent stress, the risk of developing Type 2 diabetes increased 23 percent.
  • the risk rose 5 percent for lifetime stress, and
  • six percent for an increase in overall stress-related events.

Each level of lifetime stress, when compared to no pressure, was more significantly associated with an increased risk of developing Type 2 diabetes.From the above results, the researchers concluded stress was associated with the risk of developing Type 2 diabetes. Lowering the effect of pressure on the body could prove to be one way of preventing new cases of Type 2 diabetes from developing and warrants further investigation.

In 2013 the American Diabetes Association pointed out two primary ways stress could affect fasting blood sugar levels. One way has merely to do with behavior during stressful times. People under pressure from life’s stressful events such as divorce, changing jobs, moving, or losing family members…

  • might not take adequate care of themselves,
  • not eat well,
  • eat too much or not enough,
  • not stay with a regular program of physical routine, or
  • not have enough or good rest.

The other fundamental way has to do with hormones. When our mind or body comes under stress, hormones get ready for the fight or flight response. The fight or flight response puts sugar and fat into the bloodstream to be used by the body for its protection or defense.Hormones the body sends out into the bloodstream to cope with stress include…

  • cortisol – raises blood sugar levels.
  • Norepinephrine – released from the nervous system to affect the heart rate, breathing, and the force of skeletal muscles.
  • cortico-releasing hormone – regulates other glands to redistribute fat.
  • adrenocorticotropic hormone –stimulates ACTH from the anterior pituitary gland
  • endorphins – activate analgesic effects, making body able to cope with pain

Reducing stress will help you control your Type 2 diabetes because lowering your stress can help reduce high blood sugar levels. Beginning a program of stress management will give you more control over your life.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

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Are You Ready To Make Lifestyle Changes?

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Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

There are two significant challenges to implementing sustainable change in your lifestyle…

The first is getting started. If you have listened to a friend describe their “plan” to exercise, eat healthily, or improve their health status, you have probably thought how easy it sounds. How often has it happened? While some follow through, unfortunately, many do not. That is because it is easier to have the vision than it is to execute the plan. Change is never simple, but it does make a difference especially for anyone who has Type 2 diabetes or heart disease.

The second challenge is maintaining the effort required to see the change through. It is not enough to exercise a few times and then abandon the plan entirely. While at least this ensures the first challenge has been overcome, what is the point if healthy habits are not maintained?

It is easy to talk about improving your lifestyle, but it is difficult to stay disciplined when it comes to food choices and exercise. Weight loss is simple in theory but proves to be a ceaseless struggle for many. But how about this. To start, why don’t you make changes – just for one week?

It is easy to get started when you know there is an endpoint to your efforts. And it does not feel threatening to commit to just a few days of healthy eating and exercising. Now obviously, this does not solve the issue of consistency, but that is not the point. The point is to trial the chosen healthy lifestyle choices for a week. Ideally, you will be implementing all the adjustments you need to make to get your health on track…

  • exercising,
  • cooking your meals,
  • eating more vegetables, and
  • no snacking or eating after 6 pm,

are some actionable ideas.Why is it you need to make these changes, anyway? Are you dealing with hypertension? Obesity? Diabetes? One way to begin changing your lifestyle is to create an inventory of how you live your life. Plan out all the changes you need to make to achieve your goal, and implement them for one week. You should not have any excuse not to follow through.

After the week ask yourself some questions…

  • was it as difficult as you expected?
  • would you do anything differently?
  • did you feel the “plan” was worth your time?
  • would you do this again?

All questions are important to ask, but especially the last one. If you feel it is worth continuing, why wouldn’t you? Don’t hesitate to stay with your plan for another week. Make sure you can track your progress in some way, whether it’s weight loss, blood sugar, readings, or something else.You don’t have to commit to anything long-term. However, don’t be surprised if you find yourself implementing long-term changes as you go. Even small changes will help and will lead to larger ones.

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