10 Diet and Exercise Tricks to Control Diabetes
Small goals make a big difference
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.
First step: See where you stand now
"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.
Here are 10 ways to start.
Keep a record of your physical activity
Bring your own lunch
When you make your own lunch, you control the ingredients and your portion sizes. If making your own lunch every day is too much, you might want to try twice a week to start.
Change your daily routine
Make healthier choices when you go to restaurants
Use a pedometer
Keep gum handy
Try one new fruit or vegetable each week
However, test your blood sugar after trying a new itemespecially fruit. Some may have a more dramatic effect on blood sugar than others, and if they do, you may have to limit portion sizes accordingly.