Excess body fat is dangerous, and can be deadly. In fact, the additional weight is not only a burden to carry around, it can cause so many different diseases. Diseases that include diabetes, heart disease, stroke, cancer, hypertension; plus, many more.
For the past 2 weeks we’ve been focusing on diabetes awareness. So it should come as no surprise that being overweight is one of the leading causes.
It’s not a guarantee, but the data is strong.
This doesn’t mean that if you’re thin, you’re immune to diabetes or other diseases. It’s just that being overweight is a condition that’s noteworthy as we evaluate diabetes prevention. Or reversing a diabetes or pre-diabetes diagnosis.
It’s also worth noting (or repeating) that the top 3 recommendations and lifestyle changes after receiving a diabetes diagnosis include:
- Improve your nutrition.
- Increase your activity level and exercise.
- Get adequate sleep.
Actually, these “recommendations” are advisable for everyone, including non-diabetics. People of all ages and fitness levels.
I know, I sound like a broken record – I continually write about these 3 topics. But this is what you need. It’s what we all need… to improve our health & vitality.
So my question is – “Why wait?”
Diabetes is not to be taken lightly. It’s a serious disease that can wreak havoc on your body and your life.
You’ve heard the alarming statistic – two-thirds of people in the US are either overweight or obese. This is not only unfortunate. It’s unnecessary!
The standard American diet (SAD) is one obvious giveaway. And yes, it is SAD this has become the norm (and likely the cause of so many health issues and early deaths in our society).
What does the standard American diet consist of?
Far too many highly processed meals (if you can even call them meals). Sugary or artificially sweetened beverages. A lot of excess sodium, sugar, fried foods, and saturated fat. Barely any nutrient-dense whole foods. And if there are any, they’re probably prepared with heavy sauces, or loaded up with other high calorie crap.
It’s truly a SAD situation.
I may sound like I’m ranting, and I guess I am. It’s just so frustrating to see so much neglect and laziness around, that eventually catches up and causes some nasty and devastating life-changing events for so many people.
So what can you do?
Let’s look at a common example: You have been consuming the standard American diet for far too long – you’re overweight – you have diabetes – and you want to integrate new, healthier habits into your life. You also want to break some of your unhealthy routines and habits, but don’t know where to begin.
Here are 9 things you can start doing to free yourself from the standard American diet and improve your health & wellness:
- Replace sugar and artificially sweetened beverages with water. Your goal should be 2 to 3 liters per day for the ladies, and 3 to 4 liters for the men.
- Start walking every day, or on most days. Strive for 10K a day.
- Minimize your sugar and sodium intake. This includes artificial sweeteners.
- Minimize processed white flour products like breads, pastas, pizza, and bagels.
- Cook more often at home, and eat fewer meals out.
- When you do eat out, skip the appetizers and dessert. And ask to have your meal prepared how you want it. Go grilled; not fried. Steamed; not soaked in butter. Salad dressing on the side…
- If you’re still smoking, STOP! And minimize your alcohol intake.
- Subscribe to this blog, and review previous posts.
- Hire a certified personal trainer to help you develop an effective exercise plan based on your medical condition and fitness level.
If not for yourself, make some healthy changes for someone else. Take it one step at a time. And have patience as you develop each new healthy habit. With consistency, your results will begin to appear. And compound!
This wraps up our 3-part series on diabetes awareness. You can link back to the last 2 posts here:
If you know someone who can benefit from this information, I encourage you to share this post with them.
I hope you found this information to be helpful and valuable.
And if you’re approaching your diabetes diagnosis from the preventative side, I’d suggest getting on the waiting list for an upcoming group coaching program that I’m conducting.
I have designed this new “pilot” program to help you lose weight and get in shape in a proven and sustainable way. It’s based on small lifestyle changes that produce better health & vitality by focusing on healthy habits that get results.
This program will change your life!
I am looking for serious people who will commit to losing weight and getting into the best shape of their life.
Thank you for sharing your time with me. I hope you found value.
Now it’s time for YOU to take action…
What’s your Win to be Thin? Leave a comment below.