Being overweight is the single biggest risk factor for Type 2 diabetes. However, losing ten pounds and keeping it off can significantly reduce your risk. No one knows the best way to lose weight or the best diet. It’s very likely different approaches work for different people.
All the nutritional advice in the world is going to be futile if you can’t avoid one simple rule when it comes time for you to lose weight. Weight loss requires you consume fewer calories than your body needs for energy purposes, so it’s forced to rely on other means for energy.
1. Exercise can help you lose fat by increasing your caloric expenditure.
2. Eating healthier foods will increase satiety after your meals so you eat less than you otherwise would.
Sometimes though, the rule itself is very straightforward. You just have to stop eating. Going a lengthy period during your day without consuming any food whatsoever is not going to harm you. You’re not going to faint or fall over because you’re on an empty stomach, where supposedly you need to eat right at that instant. Your body is remarkably adaptable. When you have an empty stomach, it knows it must rely on other sources of energy, as food is not immediately available. There is still some fuel your body can use from the breakdown of your last meal, as insulin has ensured there is always some glycogen available for an instant supply of energy in the form of stored carbohydrates. However, if you’re able to go just a little bit longer without a meal, your body will be forced to use its fat stores as well to fuel its metabolic processes.
What sounds like a consequence is evidently a blessing in disguise.
If you’re overweight or a Type 2 diabetic, it pays to learn you don’t have to be eating all the time. If anything, frequent eating is what brought about your condition in the first place. If you’re always eating, your blood sugar is constantly on the rise. Combine blood sugar spikes with little physical activity and weight gain, and you have all the necessary ingredients for the development of Type 2 diabetes.
When you stop eating temporarily and intermittently throughout your day, you stabilize your blood sugar. You’ll also be less likely to consume more calories if you are looking to lose weight. As you already know, you must have a caloric deficit to lose weight. Doing mini-fasts on a daily basis can help you do this.
Don’t eat after dinner, and eat less than you usually do at night. Skip your lunch on an odd day. Cut your breakfast short. Don’t be afraid of temporary hunger.
There are many ways to stop eating, so learn what works best for you.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.