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Several pieces of research have claimed that adding more fiber to your diet is perhaps the best way to lose weight and belly. Losing weight or maintaining a healthy weight is vital to promote healthy heart functioning and to prevent the risk of many diseases such as diabetes, cancer, and osteoporosis.
Most of us know how difficult it can be to lose weight. From cutting down on your favorite foods to trying several exhausting diets, weight loss is no joke. Fortunately, effective weight loss isn’t meant to be too hard. It’s about creating balance, replacing foods your body doesn’t need with nutritionally dense varieties, and yes, adding a lot of fiber!
One study published in ‘Annals of Internal Medicine’ showed that taking at least 30 grams of fiber every day can help individuals lose weight effectively, lower their blood pressure and improve the body’s insulin response. Another study conducted at the University of Massachusetts Medical School compared two diets amongst 240 volunteers.
One group followed the AHA (American Heart Association) diet which involved having more fruits and vegetables, fish, lean, protein, high fiber foods, and cutting back on sugar, salt, alcohol, and fat. The other group was given only one goal, and that was to have 30 grams of fiber every day.
Instructions: No exercise was a part of the recommendations in both groups and all participants had metabolic syndromes like high blood sugar, high blood pressure, and high cholesterol levels. All the students chosen for the study were also overweight. These health issues in consideration were heart diseases, diabetes, and cancer.
Findings: Both groups showed a positive response to their diets. They lost weight, improved their insulin response, and registered lower blood pressures. The group on the AHA diet lost an average of 5.9 pounds of weight and the high fiber diet group lost an average of 4.6 pounds in the same duration.
Conclusions: Even though the AHA diet triumphed; the study showed that increasing fiber intake can help someone lose weight. Having more fiber and following other healthy dietary habits such as reducing your sugar, salt, and fat intake and having more real foods while being physically active can help you reach your weight loss goals more easily.
This research underscored the significance of eating fibrous foods in our daily lives. This is because fiber tends to stick to all the waste materials that are extracted from our foods and flushes it out, thus keeping our intestines in top shape. This also helps us stay away from diseases like diabetes because the sugary substances that are usually found clinging to the insides of our intestines are also swept out by fibers in next to no time, thus reducing the risks of diabetes.
This is both easy and delicious. You can find fiber in almost all whole grains such as brown rice and quinoa. High-fiber cereals and oatmeal are great sources of fiber and can be combined with other high-fiber sources such as berries and bananas.
A salad made with a combination of nuts, kidney beans, chickpeas, seeds, or crunchy vegetables is a great way of having more fiber for lunch. Brown rice with lentils or chicken is another great lunch idea! Look for opportunities to add more fiber to your diet. Foods rich in fiber often have extremely low calories and are super filling so you’ll end up having less anyway. Whole fruits and vegetables, nuts and seeds, berries, bananas, banana muffins, dried fruit, hummus are great options for a healthy snack.
If you've recently been diagnosed with Type-2 Diabetes, you're probably feeling overwhelmed. If you've lived with the condition for some years, you know what the struggle it is. You are, in all probability, like 80% of people with Type-2 Diabetes, overweight or obese, and you may not have exercised in years.
The thought of plunging into a workout routine may seem intimidating but you should understand that weight loss is a natural and healthy way to lower blood sugar. Obesity and diabetes are closely interrelated, and weight loss may get you off the insulin and could even "cure" the disease.
"No matter how heavy you are, you will significantly lower your blood sugar if you lose some weight," says Cathy Nonas, MS, RD, a spokeswoman for the American Dietetic Association and a professor at Mount Sinai School of Medicine in New York City.
Excess weight is a cause of diabetes and some drugs used to treat diabetes can result in weight gain. While it may seem that the odds are stacked against you, you must still make a full-scale effort to drop the extra pounds.
Studies have conclusively shown that intensive lifestyle interventions, including weight-loss, decrease the overall risk of diabetes by 58%
According to a study published in Annals of Internal Medicine, an increase in Body Mass Index (BMI) is the most important factor contributing to the increase in diabetes prevalence.
Losing just 5-10% of body weight has been shown to significantly reduce blood sugar among overweight people.
Dropping as little as 10-15 lbs. of weight is proven to not only lower blood sugar, but also reduce cholesterol, bring down blood pressure, and decrease stress on joints, resulting in better sleep, better energy, better fitness, and better overall health.
Larger amounts of weight loss (100 lbs.) have been shown by studies to decrease the prevalence of Type-2 Diabetes from 27% to 9% after 6 years.
The earlier in the course of the disease weight loss is instituted, the more effective it is likely to be.
Staying fit and active, eating a healthy well-balanced diet, and being at an ideal body weight makes it easier to control blood sugar.
Exercising redirects glucose to the muscles and this brings down the level of glucose in the blood.
Research has shown that people who have a family history of Type-2 Diabetes are more likely to develop the condition themselves. Weight loss is critical in these people because a healthy weight (BMI 25 or lower) reduces their chances of getting diabetes by up to 90%.
The Diabetes Prevention Program, a major study of more than 3000 patients showed that moderate diet and exercise of about 30 minutes or more, 5 or more days per week, resulting in a 5%-7% weight loss could delay and possibly even prevent Type-2 Diabetes.
Weight loss helps control diabetes in two important ways. First, it lowers insulin resistance and allows natural insulin to work better at lowering blood sugar levels. Losing weight brings down blood sugar levels and this may result in a reduction in diabetes medication or stopping it altogether. Second, it improves cholesterol and blood pressure levels and reduces the risk of heart disease.
Weight-loss could be just the thing you need to get your diabetes under control to prevent serious life-threatening complications. Start an exercise and a weight loss program after a discussion with your physician.
We advise you to set realistic weight loss goals, aim for moderation, and eat a healthy diet in combination with physical activity to achieve those goals. You don't have to be a spectator to your health. In conjunction with the treatment your doctors are prescribing, you should also take an active interest in your wellbeing, and adopt weight loss as a means to fight diabetes.
Eating fibrous foods and meals would help you get started on the right note, and the best time to get started with anything good is always today. We hope you get on your fitness program sooner than ever and say bye-bye to diabetes and beat excess weight along with it too!
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