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4 tips for healthy habits that control diabetes – Portal Diabetes & Você

    Juice Recipe Rich in Fibers - Portal Diabetes & Você

    change your mind and staying aware can be the key to your weight loss success and, consequently, weight management. Diabetes.

    to be aware it simply means giving your full attention to your surroundings, thoughts, behaviors, and experiences. You can learn healthy habits that control diabetes by changing your mind.

    It is known that by losing weight, you can reduce insulin resistance and consequently control your glucose levels. So you will have control of your health in your hands.

    Here are four tactics to help you develop healthy habits that manage diabetes and achieve your goals:

    1. See life in your mind

    Before each meal, take a break and ask yourself: Am I hungry? Then rate your hunger, using a scale of 1 to 10, where 1 is mild hunger and 10 is lion hunger.

    When you take the time to listen to your body, you may find that you are only hungry on a scale of 6.

    The truth is that often we only need a snack to be satisfied, but we go on automatic and eat much more than we need.

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    2. Taste is not discussed

    Have you ever noticed how the first few bites of a food are always the tastiest? Well, that’s true. After the first bite, our taste sensors (of which we have thousands) stop sending messages to our brain.

    The sooner you notice that the level of pleasure is decreasing, the sooner you will leave the plate and, therefore, eat less. This is great, right?

    3. Eat slowly

    Currently we have little time to carry out all the daily activities and that is why we eat faster and faster, we dedicate 8 to 11 minutes to a meal. However, our body needs 20 minutes to realize that it is full.

    Instead of swallowing and then popping the next bite into your mouth, let your fork rest on your plate and then chew slowly. Savor every bite. Take the time to let your mind send the message that you are satisfied.

    4. Log your meals

    It is a fact that people who keep a diary, where they write down all the food they eat, lose more weight. Studies indicate that people who record their food lose twice as much weight as people who do not write anything.

    Keeping a diary of what you eat will make you more aware of how much you eat, as well as help you make wise food choices while maintaining the quality of the food you eat.

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    This awareness will lead you to eat less and lose weight. By losing weight, you can decrease insulin resistance, improving your glycemic control.


    Bonus Tip

    The lack of information about food is a very serious problem that bothers many diabetics. That’s why I wrote the Digital Book “Food Without Restriction”that will show you how you can eat the foods you like and still keep your glucose levels under control.

    Click the button below to meet the Digital Book “Diabetes and You – Eating Without Restrictions”where will you find how Eat Consciously Without Getting Out of Control glucose levels.


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