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Did you know that 80% of all cases of Type 2 diabetes can be prevented with lifestyle choices? You have the power to prevent diabetes! Discover 7 steps you can take to get you started today.
Get up, get out and get moving! Try walking, cycling, swimming or joining an exercise class.
Find something that you enjoy.
Truth is it doesn't matter what you do as long as you do it!
Aim to be physically active for at least 30 minutes day.
Focus on eating less and making healthy food choices.
Fill half your plate with vegetables at meal times. Eat more vegetables, fruits, whole grains and dried beans.
Cut down on fried foods and avoid sweetened beverages.
Make drinking water your first choice for better health.
Once you start eating less and moving more you will find the weight comes off.
By losing just a small amount of weight, and keeping it off you can reduce your chances of getting diabetes significantly.
Start by making small changes.
Try to be active for 15 minutes a day. Each week add 5 minutes until you build up to 30 minutes a day.
Try to cut out just 100 calories a day (6oz. of sweet drink or 1 tbsp. of mayonnaise). Slowly reduce your calories over time.
Get the information you need and support from your health care team to meet your goals.
Keep a daily log of what you eat and drink. Record number of minutes you are active also.
Studies show this is one of the best ways to lose weight and keep it off.
It is easier to take the steps to prevent diabetes when you seek support from friends or family members.
Ask friends and family to join in your activities. You can help each other move more, eat less and live a healthy and active life.
Find out about groups in your area, where you work or at church.
Making even small changes is hard in the beginning but the rewards of prevention are so worth it!
Try adding one new change every week.
Most importantly remember, if you get off track, start again the next day and keep at it.
Help us on our mission to end diabetes
in Bermuda!
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