How to Prevent and Reverse Prediabetes through Lifestyle Changes
Part of the Prediabetes For Dummies Cheat Sheet
If you get a diagnosis of prediabetes, you need to act immediately to take better control of your health. One of the key ways to prevent full-on diabetes is to get your weight under control. Here are some tips to get you started:
Eat according to a schedule to avoid unplanned eating. Eat three meals a day and two or three snacks daily, preferably at the same time each day. The snacks should be low in calories, such as carrot sticks and celery.
Find a single place to eat all your food. Find a designated eating place where all you do is eat. Do not eat at your desk (where you do many other things) or on the couch in front of the TV (where you aren’t concentrating on your food).
Slow down your eating to make the meal last. Put down your fork or spoon between each bite, and don’t pick it up until you have swallowed the food. Chew each bite for a long time.
Use smaller plates and shallow bowls to reduce the size of your portions. You will be amazed at how quickly you feel satisfied with less food.
Do nothing but eat when you are eating. No TV watching, Web surfing, talking on the phone, or reading allowed!
Keep all excess food in the kitchen. Don’t leave plates of food on your counters. Keep leftovers in opaque containers.
Keep a journal. List the foods you’re eating, the amount and type of exercise you’ve done, and what mood you’re in.
Get seven to eight hours of sleep nightly. Sufficient sleep reduces appetite.
Be a disciplined shopper. At the market, buy from a list, carry only enough money for the food on that list, and avoid aisles containing loose foods other than fruits and vegetables.