Before making any significant changes to your diet or exercise routine, consult with your healthcare team, including your doctor and a registered dietitian. They can help you create a safe and effective weight loss plan tailored to your specific needs.
Monitor and control your carbohydrate intake, as it has the most direct impact on blood sugar levels. Choose complex carbohydrates like whole grains, legumes, and non-starchy vegetables while avoiding sugary foods and refined grains.
Regularly check your blood sugar levels to understand how different foods and activities affect your body. This information can guide your choices and help you maintain stable blood sugar levels.
Pay attention to portion sizes to manage calorie intake. Using measuring cups and a food scale can help you accurately control portions and track your calorie consumption.
Opt for heart-healthy fats like avocados, nuts, seeds, and olive oil while limiting saturated and trans fats. Healthy fats are satisfying and can help manage hunger.
Incorporate lean sources of protein such as skinless poultry, fish, tofu, and legumes. Protein can help control blood sugar and keep you feeling full.
Regular exercise is essential for weight management and blood sugar control. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with strength training exercises.
Chronic stress can affect blood sugar levels and hinder weight loss efforts. Practice stress-reduction techniques such as meditation, deep breathing, or yoga to help manage stress.