There are so many things I am doing that I had to think hard to decide where to start. I am listing down some of the key actions to take as a start:
- Cut down the frequency of eating. We all tend to nibble on something / snack even when we are not really hungry. Start by cutting out any snacking and eat only 3 meals a day. Move to 2 meals a day, as the next step, if possible. Eat dinner by 7PM.
- Remove all sugar from your diet including a whole lot of hidden sugars which we are not aware of. A major hidden source is all kind of breads, pasta, wheat products such as roti's which quickly convert to a lot of sugar after we eat than table sugar itself! I do not eat any breads or wheat products. My lunch or dinner is typically a large plate of salad, two vegetables and curd or protein.
- I used to eat fruits as part of the breakfast considering they are a health food. Fruits do provide healthy nutrients such as anti-oxidants, vitamins and minerals but they also provide a lot of fructose sugars. Fructose is directly processed by the liver and can result in a fatty liver and raised blood sugars. Eat berries etc. as fruits in moderation and avoid high sugar fruits such as ripe bananas and mangoes.
- Morning walk is good but change it as a HIIT (high Intensity Interval Training) walk. It can be done by walking fast for 2-3 minutes, slowing down to a normal pace for 5-6 minutes and repeat this cycle. You can split the long morning walk in two morning and evening walks to allow the body to be physically active more often in the day.
Try this for a month or two, monitor your sugars to see any changes. There are many more action steps to take after the above have a positive impact. more