Your doctor has told you that you have Prediabetes. It’s bad news and good news. Bad news in that if you don’t take some simple steps, you will probably get Diabetes. Good news in that you can either prevent getting Diabetes entirely, or postpone getting it by taking a couple…just a couple…of steps.
Again you don’t have to get Diabetes. A lot of us are warned when we get a Prediabetes diagnosis. I remember when my doctor told me some years ago that I had Prediabetes. My thought? “Big deal. It’s not Diabetes.” How wrong could I possibly have been? Really, really wrong.
Oh, for about three days I kind of watched what I ate. I never exercised. I was told by a friend that he knew of someone who beat Prediabetes, but it took hours in a gym and lifting weights. Definitely not me! Pretty soon I was back to never meeting a carbohydrate I didn’t like. Breads, pastas, onion rings…bring it on.
What a mistake!
If you have been diagnosed with Prediabetes, you have a chance to change the future. How often do you get that kind of an opportunity? If you are like most folks, not very often. Since you do have it, grab it and take control – please. I don’t want you to become a Type 2 Diabetic. Please make a few changes…just a few.
Really – a few.
If you are anything like me, the first thing to change is your diet. I found a lower carb (not low carb) diet to work very well for me. What does that mean? It means 45 to 60 carbs per meal and three 15-carb snacks. (Just as an FYI: a low carb diet is about 20 to 40 carbs per day!)
How do you go to fewer carbs per meal? Two ways. Read labels to determine how many carbs in a serving and find out what a “serving” is. You are going to be surprised. Get a measuring cup and spoons so you can create your portions – it’s really easy. And, watch how much you eat – it’s called portion control. Stick to the serving size on the labels so you know how many carbs you are getting.
So, the first step is portion control and counting carbs. By the way, if you eat out a lot, take a look at your favorite restaurant’s nutritional guides; you can find most of them on line. And, there are apps for phones that do an okay job. I have a friend trying out an app while she’s on vacation and hope she will provide a review of it for you.
The next step is a bit of exercise. I am not talking about hours in a gym. All you really need is 30-minutes of exercise or movement five or six days a week. Cleaning house counts. Yard work counts. Cleaning the garage counts. Everyday things you might do count toward the 30-minute activity mark. But, it won’t be long until you are going to want to do more. Start with simple walking…that’s all. One foot in front of the other.
A lower carb diet. A bit of exercise and activity. And, you can prevent Diabetes, or postpone it. This is great news! You can be in control.
As always, thank you for reading.