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Is it possible to delay or prevent Type 2 diabetes? Absolutely, yes! Studies show that people at high risk for diabetes can prevent it by making modest lifestyle changes:
- Losing a small amount of weight.
- Getting 30 minutes of physical activity five days a week.
- Eating healthier.
Small steps make a big difference.
If you are overweight, losing five to seven percent of your body weight is one of those steps. For a 200-pound person, that’s just 10 to 15 pounds. A five to seven percent loss will have a big impact even if you are still overweight after the loss.
Keys to success.
Slowly work up to 30 minutes of physical activity five days a week. You can split it up into two or three sessions. Try walking 10 minutes after each meal or think of other ways to fit extra activity into your day.
One way to control portions is to “Rate Your Plate.”* Try to divide your plate as follows:
- About one-fourth of your plate should be filled with grains or starchy foods such as rice, pasta, potatoes, corn or peas.
- Another fourth should be protein—foods like meat, fish, poultry, beans, nuts.
- Fill the last half of your plate with low-calorie vegetables like broccoli, carrots, cucumbers, salad, tomatoes and peppers.
- Add a glass of low-fat milk and a piece of fruit.
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