Today, there are at least 20 million people living with diabetes in the United States and the sad part is that it is possible to prevent and cure diabetes and type 2 diabetes naturally with a healthy diet, and basic exercise.
People at risk of contracting the disease drop dramatically by 60 percent if they can only lose 10 pounds by following a healthy diet and regular exercise such as walking, according to a report published in the New England Journal of Medicine. (May 3, 2001).
Prediabetes
This word means you are at risk of developing type 2 diabetes and heart disease.
The good news is that if you have prediabetes you can reduce your risk of developing type 2 diabetes and even return to normal glucose levels if you follow the guidelines in this article.
Type 2 diabetes
It was formerly called diabetes which begins in adults, this is the most common form of diabetes. This type of diabetes often starts with insulin resistance, a condition in which the body cannot use insulin properly. People can develop this type of diabetes at any age and it is often associated with the modern lifestyle of fast food, stress and lack of exercise.
Obesity and inactivity increase the risk of developing type 2 diabetes significantly. Traditional remedies include taking diabetes medication, daily aspirin, and controlling blood pressure and cholesterol with prescription medications.
But with moderate weight loss and moderate daily exercise, you can slow down or prevent type 2 diabetes and live a normal life. Let's look at a few steps you can take immediately in your daily life that will make a big difference in your situation.
Strength Training - Researchers have reported a 23% increase in glucose uptake after four months of strength training. Because poor glucose metabolism is associated with adult diabetes, improved glucose metabolism is an important benefit of regular strength exercise.
Today you do not need to sit in the gym to put on active muscles. Short-term High Intensity sessions once a week are all that is needed to improve glucose metabolism and weight loss.
The strength training method I use requires only 20 to 30 minutes a week. Gone are the days of a five-day weekly plan with 6 to 12 sets per body, an approach that has never worked. One short strenuous workout and weekly strength training will boost your metabolism more than you thought you could.
The two main components of this process are strenuous exercise and recovery after exercise. Abnormal, short, high-intensity training sessions, followed by the time required to recover and gain strength are what is needed to increase active muscle mass and improve glucose metabolism.
Nutrition - A way to lose body fat and maintain muscle mass is to have a healthy eating plan. A high quality diet and extra energy are the basics you will need. Excessive and unhealthy foods, low fat and sugar foods
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Low-fat diets should be eaten throughout the day containing small amounts of protein to maintain muscle and strength levels. Foods that contain important vitamins and minerals should also be taken daily. A high quality supplement of vitamins and minerals should also be taken daily.
As before, get calories from high quality foods but if you can, use a blender to make concoctions with skim milk for any additives you want to use, as long as you count the calories in your daily total.
Now use these solids for solid foods and solid foods for your daily diet. Distribute with small meals a day instead of three traditional meals a day. The way to keep track of weight loss is to buy a calorie counter and record your daily calorie intake for a week.
Exercise - Fat is burned in the body when the cells oxidize to release energy through exercise. When exercise is done slowly to moderate then most of the energy is taken from the fat stores.
The key to effective aerobic training that burns high fat is long-term consistency and not stamina. It doesn't matter if you run a mile, run a mile or walk a mile you will burn exactly the same number of calories.
An excellent exercise for the purpose of losing fat is to move faster indoors on the press or outside. Other aerobic activities are treadmill, cycling, climbing and any other training gear available inside or outside the gym.
There is much you can do to reduce your risk of developing diabetes. With regular exercise, cutting down on fat in your diet and losing weight can all help you reduce your risk of type 2 diabetes.
