There are currently over 23 million people living with diabetes in the U.S.A.
The bad news is that you could actually have Diabetes without knowing it because there aren't many symptoms. The good news is that you can get rid of diabetes by following the proper exercise and nutrition plan.
Exercise such as walking, strength training, and aerobics are recommended to help with weight loss.
What is pre-diabetes?
Pre-diabetes or borderline diabetes refers to those individuals that are at risk for getting type 2 diabetes and heart disease.
What is Type 2 Diabetes?
Type 2 diabetes accounts for over 90% of people who have diabetes. Formerly called adult-onset diabetes, the disease used to be associated with middle aged and elderly people and is the most common form of the disease. Today, this type of diabetes may be developed at any age and is usually associated with poor eating habits, stress, and inadequate exercise. This form of the disease usually begins with insulin resistance, where the body cannot use insulin properly.People that are overweight and don't get enough exercise have a dramatically increased chance of developing type 2 diabetes. Oftentimes medications are needed to control blood sugar levels as well as blood pressure and cholesterol if necessary. Moderate physical activity and modest weight loss can delay or even prevent type 2 diabetes and allow at-risk individuals to lead a normal life. The following are a few steps you can use now that will help you to get rid of diabetes:
Cardio Exercise and Diabetes
Fat burning takes place when cells use energy during physical activity. Intensity is less important than consistency. The important thing is being consistent with your aerobic training over the long term for the greatest fat loss.
One of the best exercises for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors.
Nutrition and Diabetes
An excellent diet along with proper exercise is the way to lose body fat and maintain muscle. A good nutrition plan and more exercise should be your main priorities. Try to include plenty of high fiber foods in your diet.
Food should be unrefined and low in fat and sugar content. Also try to have a little protein in these meals to maintain muscle and energy levels. In addition, you should take a high quality multi-vitamin and mineral supplement daily.
Try to consume plenty of vegetables, low sugar fruit, and high quality low glycemic carbs such as brown rice and sweet potatoes. At the same time, keep close tabs on your fat intake and get your protein from fish, lean chicken, and lean turkey.
Strength Training and Diabetes
Although not widely published, some very important research revealed the role of strength training and it's effects on glucose uptake. One study reported that a large percentage increase in glucose uptake, approximately 23%, occurred after three months of strength training.
Short, 20 - 30 minute, high intensity, strength training sessions performed twice a week are most effective in improving glucose metabolism. Just remember to get adequate recovery time in between these sessions.
Getting Rid of Diabetes
You can do a lot to reduce your chances of developing diabetes. By exercising regularly, consuming high quality foods, reducing fat from your diet, and losing weight you can reduce the risk of getting the disease and often even get rid of type 2 diabetes entirely. So take action and make diabetes a thing of the past.
