5 Steps to Slim AND Reverse your T2 Diabetes
Much as I hate to talk about it, it’s a thorny and emotive subject we’ve all got to watch our weight.
The bottom line is that if you aspire to a vibrantly healthy and diabetes free lifestyle yet you continue to have a store of fat around your middle you need to do something to shift it in order to live in congruence with your health values and goals.
I’ve been pussy-footing around this topic for too long. I’ve been telling people that if they follow my lifestyle plan they will automatically lose weight, this is totally true and they do. We focus on mindful eating, avoid foods and activities that promote fat storage and become conscious of the impact of sleep and stress on fat. All hugely important.
But more and more I’m finding that clients are apprehensive about really embracing the weight loss challenge .
I’m not at all suggesting it’s easy, it’s not, but why should that be good enough reason to not focus on it? Think about it, most of our great achievements are found on the opposite side to easy.
FACT: Doing the hard work now can make life so much easier yet taking the easy route now will increase your risk of life becoming harder.
Waiting to wake up one morning feeling motivated and energetic enough to stick to a new health plan is gambling with your health. You don’t want to wake up in a hospital bed in a coronary care unit. I’m not scaremongering here, I’m pointing out the obvious – you are putting yourself at increased risk of so many illnesses – One of the prompts for me to write this today is the projected increase in cancer numbers that were just published, we may see a 100% increase in cancer diagnoses over the next 20 years. A significant portion of this will be a result of lifestyle and weight.
To be blunt, losing weight as a result of chemotherapy or being really ill is not the ideal way to go. Or working really hard at losing it while on diabetes medication that can worsen it is soul destroying, I see it lots.
If you are struggling with this I respectfully suggest to you to decide today that you are going to honour the struggle and yourself by making a bold statement, a bold plan and a promise to yourself that you are going to implement it.
“I’ve gotten to the point where I’m not even a little apologetic about this business of not eating stuff that’s bad for me. No one else has to live with my fat, work through my energy and mood swings, pay my doctor bills, fight my cravings, or face my family history of diabetes and cancer. If people insist, I can get a little testy.” – Dana Carpender
Here’s 5 great ways to shed the store of unwanted fat :
- Totally eliminate ALL refined carbohydrates i.e. anything with white flour, bread, pastries, pizza, pasta, white rice, cookies etc. Ideally stay away from potato’s in initial period. If you want to include carbs the rule is never more than quarter your plate. Have nutritious whole-food grains like quinoa, barley, brown rice. If you have diabetes and you need to lose weight it may be worth considering not having any grains for a month to see the effect.
“It is around type 2 Diabetes, in fact, that the anti-fat pro-carb message of recent decades has done some of the greatest damage. A lot of patients suffering from Type 2 Diabetes – the most common kind – are laboring under the dangerous misapprehension that a low fat, starchy carbohydrate fuelled diet will help their medication work most effectively. They couldn’t be more wrong.” – Dr Aseem Malhotra
- Eat some healthy fat with every meal. Completely avoid low fat foods – they either have added sugar or artificial sweeteners both of which encourage fat production. A few spoons of good quality olive oil over vegetables is heart healthy and more filling. Sprinkling nuts or seeds over meals, adding avocado or oily fish; all of this is filling, nutritious and helpful in reasonable amounts. Essential fatty acids are vital for health and good metabolism. The clue is in ‘essential’! Also essential is that you avoid all refined and transfats.
- Intermittent Fasting; it’s not as terrifying as it sounds! It just takes a little courage and commitment to do things a little differently. To do this you have to ignore the advice of eat small amounts often. This does not work for most people. Intermittent fasting gives much more structure and discipline and better still you have a much greater chance of burning fat. There are so many ways to do this and it is an amazing weight loss tool. If you are new to it, start in a simple way; just no eating between meals. It may mean going for a walk instead of your morning coffee break, listening to a motivational TED talk, or just having your coffee with zero food. Yes, ideally black coffee but nothing more than a small bit of milk. No sugar, no sweeteners. Yes, you’re sweet enough:) In the evening you may have to change your routine/activities to avoid snacking. Once you have mastered this, which you will, then work at increasing your overnight ‘fast’. Last meal earlier and breakfast later. Aim for 12 hours and gradually increase to 14. NB If you are on medication/insulin you need to speak with your doctor/nurse as prescription may need to be altered.
“I must say in all seriousness that fasting when combined with a properly selected diet is the nearest approach to a ‘cure-all’ that is possible to conceive, profoundly simple and simply profound!” – Dr John Tilden
- Eat more veggies. Aim to have 5-7 portions per day and as many colours as possible. There are so many benefits, more and more research supports just how critical they are. They are filling, despite popular myths to the contrary! The benefits of the fibre is every bit as valuable as the nutrients. It slows sugar getting into your bloodstream, feeds your gut microbiome (bacteria) and is associated with both weight loss, normalising blood sugars and reducing risk of some cancers.
- Make yourself accountable. Make your bold statement, tell everyone and ask for support. Get one friend that will be honest with you and keep you accountable. Someone that will be gentle but firm is preferable! Keep a food diary & journal. Write down everything you eat. Be 100% honest with yourself and your accountability partner. Start your day by writing “I do not eat between meals” or chose your focus for that day. Say it over and over. Instil self-belief and excitement for the results you are determined to achieve.
“You have the option of evolving to very powerful places and having transformative experiences if you’re willing to. You won’t regret it. Your life will be far fuller and more powerful.” – Benjamin Hardy