1. Eat breakfast daily:
Breakfast can be a good source of vitamins, minerals, and other nutrients, in addition to breaking the night fast. It refuels your body of glucose - a brain’s energy source - and can help you avoid overeating in the next meal.
That said, ensure to avoid quick fix or crash diet since they might end up slowing metabolism. For instance, your body is threatened by your cutting too much calories and responds by storing more fat and conserving more energy as if in starvation mode.
You need to pace your meals throughout the day for instance eating smaller meals throughout in order to maintain an elevated metabolic rate. Eating smaller meals throughout the day can also reduce chances of overeating. For instance, dietitian +Toby Smithson says a tendency of overeating is notable to people who skip meals.
With diets, consider intake of more proteins since they help boost metabolic levels by increasing satiety. Satiety can help people stick with lower-calorie meal plans according to Smithson. Some study carried in 2005 also showed that athletes who ate a 250-calorie snack had a higher metabolic rate, reduced body fat, and had lower intake of calorie. They could eat less at their three times daily meals and had higher energy output. Contact your health professional to learn how you can incorporate snacks into your diabetic meal plan.
2. Exercise:
Try out some of the activities you enjoy including jogging, walking, dancing etc in order to continue in it for a long time. Do it 30 minutes most of the days of the week.
Ensure to increase the intensity of workouts by including some physical challenges. Interval training helps you to burn more calories, for instance instead of just taking a walk daily in your 30 minutes training, occasionally throw a sprint.
However, it is recommended to track your blood glucose levels as you change the said intensity of exercising. Make sure to drink plenty of water since metabolism rate will slow down even when you become slightly dehydrated.
Although everything so automated, exercise science professor Jeffrey Potteiger proposes that you should consider accomplishing some physical activities from your desk, for instance walking to talk to a colleague instead of sending an email. You can also walk during lunch, take the upstairs, etc.
3. Build more muscles
Increasing lean muscle can help burn more fats since each pound of muscle burns 35 calories a day.
In order to increase your lean muscles and keep those that you have currently, consider resistance training. For resistance training, you can train with your own body (push-ups and pull-ups), or lift weights at home or at the gym.
Resistance training can lower A1C and improve insulin resistance according to the American Diabetes Association (ADA) which recommends doing it three times a week.
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