Did you know that you can prevent or delay type 2 diabetes by losing a small amount of weight? To get started, use these tips to help you move more, make healthy food choices, and track your progress. Reduce Portion Sizes Eat a half of a bagel instead of a whole bagel. Put less food on your plate. Drink a large glass of water 10 minutes before your meal so that you feel less hungry. Keep meat, chicken, turkey, and fish portions to about 3 ounces. Three ounces is about the size of a deck of cards. Share one dessert. Eat Small Meals Use teaspoons, salad forks, or child-size utensils to help you take smaller bites and eat less. Make less food look like more by serving your meal on a salad or a breakfast plate. Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you are full. Listen to music while you eat instead of watching TV. People tend to eat more while watching TV. Move More Each Day Try to be active for at least 30 minutes, 5 days a week. If you are looking for a safe place to be active, contact your local parks or health department [...]
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