Diabetes friends to prevent diabetes to lose weight to take three steps
Losing weight is another key factor in diabetes.
Obese patients must lose weight under the guidance of a doctor, increase physical activity, consume calories, and thus achieve their own weight.
Obesity has been with me for five or six years before these diseases.
Although I know that fat people have more diseases and fat people have shorter life expectancy, but I think that people like me who are fat in the age of ticketing are mostly vegetarian, and they don’t have any sorghum like big fish.Food, such fat does not matter.
Now reflect on it, I am still due to excessive carbohydrate injection, reduced physical labor, and the fat of the old basal metabolic rate.
So, I groped for a healthy and healthy way to lose weight.
The first step: temperate diet and proper exercise. According to the dietary requirements of diabetes, according to the standard of light physical labor (transfer of 25 kcal per thousand body weight multiplied by my ideal weight of 62 kg), the total dose of one day is 1550 kcal.
According to the percentage of food ingredients in the total speed and the principle of balanced diet, adjust the diet structure, rationally allocate three meals a day, in order to achieve the purpose of controlling total dietary conversion and diet.
At the same time, carry out proper aerobic exercise in the way I like, such as jogging, walking and cycling.
After more than 4 months of weight loss, the weight has been reduced by 10 months.
I am very satisfied with this weight loss effect, so I insisted on such supplementary principles and exercise methods for 7 years.
The second step: choose to eat sweet potato, pepper and garlic and other diet foods. In recent years, the understanding of obesity has been deepened, and the risk of obesity in diabetes has been discovered.
Looking back on the weight loss results of the past few years, the waist circumference is still greater than 96 cm, and has not yet reached the weight loss standard.
So, I thought about further diet.
From the reading of medical books and popular science papers, I found that sweet potato has a good weight-loss effect. Pepper also has a weight-loss effect and I love to eat. Garlic has the effect of regulating blood lipids.
Therefore, I decided to add these kinds of foods to the recipes in May 1999, in the case of the original constant, mainly based on cooked sweet potatoes. The daily breakfast is about 200 grams, and the garlic is eaten at least twice a day.A total of 25 grams, the amount of red pepper.
The third step: after the second step of abdominal weight loss exercise, after more than two years, I suddenly thought of women in postpartum health exercises, supine position lift legs and sit-ups, etc. have exercised abdominal muscles, increase abdominal muscle strength.
When people are old, it may be difficult to do sit-ups, but you can raise your legs in a supine position.
I do 120 consecutively every day?
150 times in the supine position, lift the legs up, stop in the middle, rest 3?
How many times to do it varies from person to person, and do what you can, step by step.
The three-step weight-loss method has changed me from the inside out: the general’s belly disappeared and the abdominal wall became thinner; B-ultrasound, the liver disappeared.
Through the success of weight loss treatment, other manifestations of metabolic syndrome are improved: lower blood pressure, stable blood pressure, and improved lipid profile, all of which reduce the risk of myocardial infarction and stroke.
In addition, the doctor instructs the patient in principle, and the specific operation depends on the patient himself.
To have a healthy lifestyle, doctor-patient communication is very important, in addition to diet treatment, weight loss, but also pay attention to diet balance, smoking cessation and alcohol restriction.
From my personal experience, it can be said that non-pharmacological treatment can achieve satisfactory results from the early stage of diabetes. Diabetes is a lifelong disease, but lifelong illness does not necessarily require lifelong medication, but life intervention is accompanied by life.