Get Rid of Diabetes with 3 Easy Steps

Presently there are over 23 million people living with diabetes in the U.S.A. The bad news is that you can have the disease and not even know it as there aren't many symptoms. The good news is that you can get rid of diabetes if you are dedicated in following the correct diet and fitness regimen.

Simply losing ten pounds by following a healthy diet and exercising regularly will allow people who are at risk of getting diabetes to reduce their chances of actually developing the disease by 58 percent, according to a very prominent medical journal. Exercise such as walking, strength training, and aerobics are recommended.

Pre-diabetes is a term that's applied to those individuals that are at risk for getting type 2 diabetes and heart disease. Pre-diabetics who exercise regularly and follow the proper nutrition guidelines can reduce the risk of developing diabetes and can even return their blood sugar levels to normal.

What is Type 2 Diabetes?

Over 90% of people with diabetes have type 2 diabetes. This most prevalent form of the disease used to be associated with older people and was once referred to as adult-onset diabetes. This form of the disease usually begins with insulin resistance, when the body isn't capable of using insulin correctly.People that are overweight and inactive have a dramatically increased chance of developing type 2 diabetes. Moderate physical activity and modest weight loss can postpone or even prevent type 2 diabetes and allow at-risk individuals to lead a normal life. The following are a few steps you can use immediately that will help you to get rid of diabetes:

Far burning takes place when cells use energy during physical activiy. It takes about 20 minutes to use up the readily available glucose in the blood and after that your body starts using the energy that's stored in fat.
You will burn the same energy in the form of calories whether you run a mile or walk a mile as the distance is the same.. Intensity is less important than consistency.The important thing is being consistent with your aerobic training over the long term for the most fat loss.

One of the best exercises for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. Other great aerobic activities include the bike, stair climber, and elliptical machines.

Nutrition and Diabetes

A good food program along with proper exercise is the recipe for losing body fat and maintaining muscle. Try to include plenty of high fiber foods in your diet. They should also be unrefined and low in fat and sugar content.

Also try to have a little protein in these meals for muscle maintenance and energy levels. In addition, you should take a high quality multi-vitamin and mineral supplement daily.

Try to consume plenty of vegetables, low sugar fruit, and high quality low glycemic carbs such as brown rice and sweet potatoes.

Strength Training and Diabetes

Although not widely published, some very eye-opening research brought to light the role of strength training and it's effects on glucose uptake. Reduced glucose metabolism is associated with type 2 diabetes and a tremendous benefit of strength training is improved glucose metabolism.

Short, 20 - 30 minute, high intensity, strength training sessions done twice weekly are most effective in improving glucose metabolism. Just remember to get adequate recovery time in between these sessions.

Getting Rid of Diabetes

You can do a lot to decrease your chances of developing diabetes. By exercising regularly, eating high quality unprocessed foods, reducing fat from your diet, and losing weight you can lower the risk of getting the disease and in many cases even get rid of type 2 diabetes entirely. So take control and make diabetes a thing of the past.