Are you ready to take control of your weight in 2023? If so, we’ve got you covered. We’ve compiled a list of 8 eating habits that will help you lose weight and manage your diabetes in the new year. From tracking your meals and getting more fiber to seeking support and getting active, these tips and tricks are sure to give you the support and guidance you need to succeed. So let’s get started – it’s time to make your weight loss and diabetes management goals a reality!
Table of Contents
1. Delicious and Diabetes-Friendly Mediterranean Diet
2. Choose Wisely at Restaurants and Drive-Thrus
3. Track Your Meals
4. Get Smart with Grocery Shopping
5. Healthy Snacking with Nuts and Fruit
6. Get Your Fiber Fix
7. Get Moving
8. Seek Support for Success
1. Delicious and Diabetes-Friendly Mediterranean Diet
Get ready to sail the Mediterranean sea of weight loss success with the Mediterranean diet! Not only is it delicious and packed with healthy goodies like fruits, veggies, whole grains, beans, seafood, poultry, low-fat dairy, extra-virgin olive oil, nuts, and seeds, but it’s also great for people with diabetes. This approach has been shown to improve blood sugar control, lower the risk of heart disease, and promote weight loss – all major perks for those with diabetes.
If the Mediterranean diet isn’t for you, other options to consider include the DASH diet (Dietary Approaches to Stop Hypertension) and the PALEO diet (short for Paleolithic). The DASH diet focuses on reducing high blood pressure through the consumption of fruits, vegetables, whole grains, low-fat dairy, and lean proteins. The PALEO diet, on the other hand, is based on the idea of eating like our ancestors did, with a focus on whole, unprocessed foods such as meats, fish, vegetables, fruits, and nuts. Both the DASH and PALEO diets have been shown to be effective in improving blood sugar control and promoting weight loss.
So bon voyage, my friends – with the Mediterranean diet, or one of these other options, you’ll be well on your way to a happier, healthier, and slimmer you (and maybe even a tan, if you’re lucky).
2. Choose Wisely at Restaurants and Drive-Thrus
Next time you’re dining out or hitting the drive-thru, make sure to take a closer look at what you’re ordering. After all, weight loss and diabetes management don’t take a break just because you’re not cooking at home. Keep an eye out for options that are high in protein and fiber, and low in added sugars and unhealthy fats. And don’t be afraid to ask for substitutions or modifications – many restaurants are happy to accommodate special requests. Just be mindful of portion sizes, and remember to ask questions about ingredients and preparation methods. With a little bit of awareness and effort, you can make healthier choices that support your weight loss and diabetes management goals – even when dining out. Happy eating!
3. Track Your Meals
Track your meals like a detective solving a mystery – it’ll be a total game-changer for your diabetes management! By keeping track of what you eat for at least a week, you’ll get a better understanding of your eating habits and patterns. You might discover that you’re not eating enough protein, or that you’re relying too heavily on processed and sugary foods. Maybe you need to keep track of how many carbs you’re eating, since that can cause changes in your blood sugar levels. Whatever the case may be, tracking your meals can help you identify areas for improvement and make more mindful choices. Plus, it’s a great way to hold yourself accountable and stay on track with your health goals. So grab a pen and paper, or download Healthi to keep a daily BITE count – it’s time to crack the case of your eating habits (in a good way, of course).
4. Get Smart with Grocery Shopping
Grocery shopping like a boss – it’s not just for supermodels and celebrities! In fact, taking a thoughtful approach to creating your grocery list can be a major key to success when it comes to weight loss and diabetes management. By planning ahead and making a list of nutritious foods that align with your health goals, you’ll be less likely to impulse-buy unhealthy items and end up with a cart full of regrets. So take a few minutes to think about your meals and snacks for the week, and jot down the ingredients you’ll need. A little planning goes a long way – your waistline (and blood sugar levels) will surely thank you for it!
5. Healthy Snacking with Nuts and Fruit
Nuts and fruit – it’s the dynamic duo of snacking! Not only are they delicious and satisfying, but they’re also great for weight loss if you have diabetes. Nuts are a terrific source of protein and healthy fats, which can help keep you feeling full and satisfied. And fruit is packed with fiber, vitamins, and minerals, which can help regulate your blood sugar levels. So next time you’re in the mood for a snack, try pairing some nuts with a piece of fruit for a tasty and nutritious treat.
6. Get Your Fiber Fix
Feeling a little ‘regular’ lately? It might be time to up your fiber intake! Not only can it help keep you feeling full and satisfied, but it can also improve your blood sugar control and support weight loss. Good sources of fiber include oats, beans, lentils, fruit, and vegetables – all tasty and nutritious choices. So go ahead and pile on the fiber-rich foods because fiber is a true friend to your body and digestive system – don’t neglect it!
7. Get Moving
Don’t just sit there – get active! Regular physical activity is crucial for diabetes management, as it can help improve blood sugar control and prevent complications. Plus, it’s great for your overall health and can support weight loss. There are plenty of ways to get moving, whether it’s going for a walk, hitting the gym, or trying a new fitness class. So find an activity that you enjoy and make it a regular part of your routine.
8. Seek Support for Success
Going it alone can be tough, especially when it comes to weight loss. That’s why it’s important to seek out support from friends, family, and healthcare professionals. The Healthi app has a wonderful, supportive community with members who love to share goals, challenges, successes and more. They can provide encouragement, motivation, and guidance to help you stay on track with your health goals. Consider joining a support group, enlisting a workout buddy, or working with a registered dietitian. With a little help from your friends, you’ll be well on your way to successful weight loss with diabetes.
Well, there you have it – 8 eating habits to help you lose weight and manage your diabetes in 2023. From the Mediterranean diet to tracking your meals and getting more fiber, these tips and tricks are sure to give you the support and guidance you need to succeed. Remember, it’s all about finding a balance and making healthy choices that work for you. And don’t forget to seek support from friends, family, and healthcare professionals when you need it. Here’s to a happier, healthier, and slimmer you in the new year!
