4 Essential Tricks to Control Diabetes

Small goals make a big difference

walking

 

When it comes to type 2 diabetes, you need diet and exercise goals that encourage you to succeed—not ones that set you up to fail, says Ann Goebel-Fabbri, PhD, a psychologist and investigator at the Joslin Diabetes Center, in Boston.

“I think goals have to be small and well spelled out for people. Everyone has the experience of going to a health practitioner and being told something vague: ‘You know, you really ought to lose weight.’ What does that mean? Goals need to be broken down into small nuts and bolts,” she says.

1. See where you stand now

Man standing barefoot on a bathroom scale

Margaret Savoca, PhD, an assistant professor in the department of nutrition at the University of North Carolina at Greensboro, suggests that you stop and look at your eating and exercise habits, and figure out what will be the easiest changes to make, rather than making huge changes that are tough to sustain.

“Diabetes is a marathon, not a sprint,” says Elizabeth Hardy, 47, a Dallas resident who was diagnosed with type 2 diabetes in 2005. For Hardy it was easiest to make changes in her life one step at a time.

2. Keep a record of your physical activity

keep recording

Most people overestimate how much exercise they get. If you write it down, you’ll have an honest appraisal of where you’re starting.

3. Change your daily routine

change

Instead of stopping for a fat-filled latte on the way to work, have a cup of coffee with low-fat milk and a low-fat granola bar.

4. Use a pedometer

pedometer

These handy devices—available for less than $20 at sporting goods stores—clip on to your waistband and record the number of steps you take. Use one to estimate how many steps you take on an average day. Then set a goal to slowly increase that number. Maybe you want to take 100 extra steps every day this week, and add another hundred each day next week. Although many experts recommend going 10,000 steps a day for good health, feel free to set goals that work for you, Goebel-Fabbri says.

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Posted on December 29, 2014, in Health Tips and tagged , , , . Bookmark the permalink. Leave a comment.

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