Staying motivated while managing diabetes may be a daunting task – and a confusing one at that.
Between logging your blood sugar levels, knowing what the best food choices are, trying to get your weight down, and making sure that you keep up with your medications, it might feel like a full-time job.
You know that following a “balanced lifestyle” is what you should aim for. But that’s far easier said than done, isn’t it?
And it doesn’t help that the internet is full of conflicting information and misrepresented scientific facts. It’s not surprising why so many people struggle with diabetes management.
In fact, 34.2 million Americans – over 1 in 10 – have diabetes. 88 million American adults –approximately 1 in 3 – have prediabetes.
The good news is: there are surefire ways to curb the symptoms, improve your quality of life, reclaim your health, and achieve a healthy weight.
To help you cut through all the junk, our hard-working editorial team collaborated with doctors and dug through the latest studies for you. We collected the best tips – all scientifically and proven – and we’ll cite the latest studies, so you know you’re getting the best information.
They work even better for people over 60 – yes, even if they’ve told you “it’s hopeless.”
So please, block out some time because this may be the most important thing you read all month.
#1. No more confusion around what or how much to eat
When you have diabetes, you’re told a lot of things.
Cut down carbs. Avoid sugar. Eat clean. Follow a balanced diet. Don’t eat this or only eat that.
The list of instructions seems endless. And with so much confusing information out there, you might be tired of worrying about the right foods, the wrong foods, or how much food to eat.
So, what is the best way to be as healthy as you were in your prime and shed some pounds? Without feeling hungry, overly-restricted, or deprived?
To live long and prosper, just follow these 4 Golden Rules:
- Fill around half of your plate with vegetables. Eat a variety of plant-based foods, and make sure that there is an entire rainbow of colors on your plate.
- Dedicate a quarter of your plate to healthy protein. Eat small amounts of animal-based proteins (e.g., lean meats, eggs, or fish). Include various plant-based proteins.
- Cover around a quarter of your plate in whole-grains, beans, chickpeas, green peas, and legumes.
- Enjoy a small number of healthy fats, such as olive oil, avocados, and nuts. Avoid deep-fried and highly processed foods.
PRO TIP: You need to balance out carbs, fats, and protein based on your age, physical shape, and diabetes type if you want to achieve sustainable weight loss results and stay at your healthiest. The best way to ensure that your body is getting everything it needs to thrive is to follow a custom-fitted meal plan made by nutrition professionals. This way, you’ll be able to enjoy the foods you love and achieve a healthy body with no guesswork involved.
#2. The little-known role of your waist size
Our waistlines have a frustrating tendency to increase as we get older. And no matter how hard we try, the pounds around the belly just don’t budge.
Rest assured it happens to everyone – it’s a combination of changing hormones, lifestyle, and pesky genetics. But what exactly does your waist have to do with diabetes?
According to Harvard Health, abdominal fat is linked to (pre)diabetes because it builds up fat around our liver and pancreas. This causes insulin resistance, and determines how successfully people over 60 can manage the condition.
For a healthy measurement, you should aim for less than:
- 31.5 inches (80cm) for women
- 37 inches (94 cm) for men
To put simply, your waist size should be less than the number you get after dividing your height by 2.
PRO TIP: Our waist size affects how successfully we can manage diabetes. But when it comes to losing weight, there’s no one-size-fits-all solution. There are many variables to consider – age, weight, physical activity, diabetes type, medications, and overall lifestyle. You should seek the highest level of personalization when choosing your diabetes management plan. With over a 100 thousands users, Klinio is a great home alternative.
#3. You don’t have to exercise like crazy
It’s a fact that active movement is critical if you want to manage diabetes successfully.
According to the American Diabetes Association and the American College of Sports Medicine, “Exercise plays a major role in preventing and controlling insulin resistance, prediabetes, Type 2 Diabetes, and diabetes-related health complications.”
Before you ask – no, that doesn’t mean that you have to sweat or work out hard to improve your health. Nor that you have to dedicate tons of time to it and turn your whole life upside down.
In fact, it’s easier than you’ve ever imagined.
All you need is a gentle stroll around the neighbourhood each day. Start easy – no need to struggle more than you need to! By taking it slow, you’ll allow yourself to be more consistent and drop more pounds long-term.
If you can walk for 30 minutes 5 to 6 days a week, you’re gold. And it doesn’t even have to be 30 consecutive minutes! That’s all you need. Do this, and your health will improve dramatically, we promise.
Read This If You Are Over 60
There’s no doubt that diabetes is a complex condition, and it can feel overwhelming to do everything alone.
But it doesn’t have to be.
If you’re tired of fighting your body all the time. Tired of not knowing what to eat or how much to keep your blood sugar stable. Tired of feeling restricted, deprived, or hungry all the time. Battling cravings or struggling to lose weight. Or can’t seem to find the motivation to exercise…
Then pay close attention to the next part.
Because there’s a new, one-stop diabetes management solution that will help you lose weight and live a happier, healthier, and more energetic life – without crazy dieting or depriving yourself of everything you love.
It’s called Klinio, and it’s one of the world’s best apps crafted by leading nutritionists and health professionals.
What makes it so effective?
✅ It’s a fully personalized meal plan that you’ll actually stick to long-term because it’s tailored to your preferences, needs, health, and tastes.
✅ It comes with thousands of custom-fitted recipes and weekly grocery lists – so you know exactly what foods and how much to eat to keep your blood sugar stable and lose weight consistently (no expensive ingredients and you can easily swap ingredients for different recipe variations!).
✅ You get customized weight loss advice based on your current and target weight – which means you can achieve a healthy weight faster, and keep it that way for good.
✅ There’s full assistance with calculating carbs, sugar, cholesterol, your diabetes medications, and other key metrics – all in one place (you can also use it when going to your doctor).
✅ You get 24/7 support from professional nutritionists – everything you need is just one message away.
✅ You also get a fully personalized workout plan – and you can choose how often you wish to exercise each week. If that’s not your cup of tea, you can simply track how much you walk each day (or any other type of exercise).
Answer a few routine questions and see how much you can improve your health in just 28 days with a fully personalized, all-in-one diabetes management plan.
Join 140472 happy, active users.
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Always consult a professional for medical advice