Diabetes: Reduce the risks with Diet
Exercise and Weight loss

You can do a lot to lower your chances of getting diabetes. Exercising regularly, reducing fat and calorie intake, and losing a little weight can help you reduce your risk of developing type 2 diabetes.

Lowering blood pressure and cholesterol levels also helps you stay healthy.

If you are overweight

Then take these steps:
  • Reach and maintain a reasonable body weight
  • Make wise food choices most of the time
  • Be physically active every day

If you are fairly inactive
Then take this step:

  • Be physically active every day.

If your blood pressure is too high
Then take these steps:

  • Reach and maintain a reasonable body weight
  • Make wise food choices most of the time
  • Reduce your intake of sodium and alcohol
  • Be physically active every day
  • Talk with your doctor about whether you need medicine to control your blood pressure

If your cholesterol or triglyceride levels are too high
Then take these steps:

  • Make wise food choices most of the time
  • Be physically active every day
  • Talk with your doctor about whether you need medicine to control your cholesterol levels

Diabetes: Making Changes to Lower My Risk

Making big changes in your life is hard, especially if you are faced with more than one change. You can make it easier by taking these steps:

  • Make a plan to change behavior.
  • Decide exactly what you will do and when you will do it.
  • Plan what you need to get ready.
  • Think about what might prevent you from reaching your goals.
  • Find family and friends who will support and encourage you.
  • Decide how you will reward yourself when you do what you have planned.

Your doctor, a dietitian, or a counselor can help you make a plan. Consider making changes to lower your risk of diabetes.

Diabetes: Reach and Maintain a Reasonable Body Weight

diabetes - exercising

Your weight affects your health in many ways.

Being overweight can keep your body from making and using insulin properly.

Excess body weight can also cause high blood pressure.

Body mass index (BMI) is a measure of body weight relative to height.

You can use BMI to see whether you are underweight, normal weight, overweight, or obese.
Use a Body Mass Index Table to find your BMI. If you are overweight or obese, choose sensible ways to get in shape.

  • Avoid crash diets. Instead, eat less of the foods you usually have. Limit the amount of fat you eat.
  • Increase your physical activity. Aim for at least 30 minutes of exercise most days of the week
  • Set a reasonable weight-loss goal, such as losing 1 pound a week. Aim for a long-term goal of losing 5 to 7 percent of your total body weight.
To continue with more invaluable information return to Diabetes Main Menu Page


This valuable information gets to you thanks to the

National Diabetes Information Clearinghouse
1 Information Way
Bethesda, MD 20892–3560
Email: ndic@info.niddk.nih.gov


Disclaimer

All material herein is provided for information only and may not be construed as personal medical advice. No action should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. The FDA has not evaluated these statements. None of the information or products discussed on this site are intended to diagnose, treat, mitigate or cure any disease.


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