Type 2 Diabetes

Reducing Your Spare Tire Around the Middle Could Help to Prevent Type 2 Diabetes

It may be time to do something if belly fat is getting in your way, you’re significantly overweight, and you’re wondering if you’re a candidate for Type 2 diabetes. The truth is that a large waist or apple shape is often times a sign of insulin resistance, which affects insulin production. When this happens, your body is no longer able to metabolize glucose (sugar) properly. If you’ve got the spare tire, consider these tips to get your health back in balance and prevent the onset of diabetes.

Type 2 Diabetes

Increase Physical Activity

Exercise and physical activities burn calories. In turn, you lose weight. In addition, exercise builds muscles, which burns even more calories. Therefore, it is so important that you get daily exercise for a minimum of a half hour or more.

Take advantage of any opportunities to get exercise. Take a daily walk before or after work. Use the stairs at work, develop your own exercise routines or consider strength training. Incorporating exercise into your daily activities isn’t difficult, and it can make a huge difference if you’re overweight.

Reduce Stress

We all know that being under constant stress is extremely bad for your health, but did you know it is increasing the fat around your stomach too? People that frequently experience increased levels of stress activate stress hormones called cortisol. This hormone can affect memory, weight gain, heart disease, cholesterol, blood pressure and other areas.

Increase Soluble Fiber

According to research, soluble fiber can be responsible for reducing visceral fat. Visceral fat is fat that forms in your middle and can surround your vital organs, which isn’t healthy. Good sources of soluble fiber include:

  • Carrots
  • Broccoli
  • Beans
  • Oatmeal
  • Citrus
  • Fruits

Cut down on Trans Fat/Saturated Fat

Unfortunately, a lot of us enjoy fried foods, which are usually high in trans-fat or saturated fat. Studies reveal that both of these fats generate visceral fat around your middle and increase bad cholesterol, which increases your risk for heart disease.

Sleep

Getting enough sleep is critical to re-energize your mind and body. If you continually fail to get adequate sleep, you may drag through the day and have little energy, which affects your ability to get proper exercise and burn calories.

It is a good idea to see a doctor if you’re overweight or suspect there may be concerns with your insulin production. Making lifestyle changes isn’t always easy. Sometimes the best approach is to concentrate your efforts on increasing physical activity and improving your diet one day at a time.