About weight control

Weight control is a challenge for many people. Learning what to eat and how to exercise will help in your weight control.

Weight Control

Quite unfortunately, scientists haven’t invented a pill yet which we can gulp down to reduce the probability of you suffering from type 2 diabetes which is as effective as the diet and exercise measures which you can undertake to put a lid on your weight.

Research has shown that a mere loss of about 5 – 10 % of body weight, along with a somewhat moderate amount of physical activity can bring about a 58% reduction in your chances of getting diabetes. This reduction in probability is much more than what you can get using any medicines and pills.

Obviously, you’d want to undergo some lifestyle changes, which can have so many benefits, rather than swallow an exorbitantly expensive pill which may have some undesirable side effects. However, most Americans (two-thirds) are either overweight or obese. This effectively means that only about 34% of us are keeping our weight in control.

Obesity is a big contributor of diabetes because the fat generated stops the insulin from killing off the unnecessary glucose from our bloodstream. The higher the fat you have, the more effort your body should take to decrease your glucose levels and the more the chance you have of being affected with type 2 diabetes.

The important thing to note is that if you want to avoid diabetes, you should start focusing on reducing your weight. Weight control is majorly about decreasing your intake of calories and increasing the amount of time that you exercise. If you’re finding it difficult to reduce your weight on your own, you could avail the services of a registered dieticien.

You could try some of these out to reduce the amount of calories you consume:

1. Start using smaller plates and bowls, or serve less food on your plate when you eat.

2.  Make it a point to have 3 meals daily. Don’t forget that breakfast is a vital meal for the day, so make sure that it’s really healthy and nutritious.

3. Don’t hurry when you’re eating. Remember that it takes about 20 minutes after your stomach receives food for your brain to get the message that it feels full!

4. Share your food, especially the entrées and dessert, when you’re dining out, whenever you order some.

5. Don’t drink any unnecessary drinks like soda. Water and milk are quite sufficient for your nutrition requirements.

6. Be attentive when cooking. Try to avoid frying your food, as it can really build up on the fat. For low – fat meals, always try to bake or grill the food.

7. Cut down on the high – calorie dressings. This would involve putting a lid on butter, margarine, cheese and salad dressings.

8. Increase your vegetable intake. Vegetables are the foods with the least amount of calories. The high levels of fiber in most veggie will keep your stomach full quicker.