Of all the risk factors for Type 2 diabetes, being overweight or obese definitely tops the list, and the risk is higher if the excess weight settles around your abdominal area.
To be overweight has not been due to mere coincidence. Chances are you’ve developed more than a few unhealthy habits over the years. The effects of these habits accumulate over time. Weight gain is not immediately noticeable, and since you see yourself in the mirror on a daily basis, it’s very difficult to track visual changes in your appearance. If you were to gain 10 pounds in a year, you’d be aware of your weight gain… but not to the same extent and urgency as if you had gained 10 pounds in 2 months.
Let’s take a brief look at four reasons why you’re overweight…
1. You don’t exercise. It’s safe to assume most, if not all individuals who are overweight or obese, are lacking physical activity in their lives. Although it’s possible to be “fat and fit,” this is usually an exception.
2. Unhealthy snacking. It’s quite likely you engage in some form of snacking on a daily basis. This is normal. However, you want to make sure you are eating the right foods. Cookies, biscuits, baked goods, and sugar-dense granola bars are to be consumed on occasion, rather than daily. Besides, these foods are aggravating to your blood sugar, and should be viewed as a “rare delicacy” to people diagnosed with Type 2 diabetics. Try fruits instead.
3. You eat late at night. It’s not solely the act of eating late at night that will cause you to gain weight over time. Rather, it is eating when you’ve likely already had enough to eat throughout your day. If you’re like most people, you have 2 to 3 meals daily, with smaller meals or snacks in between. There is almost never a dietary need to eat once again after your dinner and before your bedtime. Odds are, you are just thirsty and are mistaking this feeling for hunger.
4. You eat too many carbohydrates. Carbohydrates are crucial in any eating plan, contrary to the opinion of some diets propagated by the media. Our body preferentially uses carbohydrates for energy. Moreover, this does not mean you should freely indulge in breads, pastas, potatoes, and processed foods. Most people overestimate their body’s need for carbohydrates. We must not forget proteins and fats are also important. Besides, a serving of chicken breast is absolutely more filling than the same volume of rice.
Type 2 diabetics and those who are overweight often have more in common than their concurrent conditions. Fortunately, there is always something that can be done to improve health.
If you’re guilty of one or several of these behaviors, you already know where to begin.