Navigation Links
The 5-Percent Plan: Preventing Diabetes and Heart Disease
Date:11/20/2008

ALEXANDRIA, Va., Nov. 20 /PRNewswire/ -- Want to lower your risk for type 2 diabetes and heart disease? Losing just a few pounds can make a big difference. A study called the Diabetes Prevention Program showed that dropping even just 5 to 10 percent of your weight can prevent or delay diseases like type 2 diabetes. For a 180-pound person, 5 percent is just 9 pounds.

In the United States today, one in five people have diabetes, and heart disease is the leading cause of death. Losing weight lowers your risk in several ways, and health experts say there is one key to slimming down: Go slowly. Most of us succeed by making one small change at a time. Little by little, the small changes you make will add up to a big difference.

When it comes to losing weight, there are two places to focus -- healthy eating and exercise. But eating healthy doesn't have to mean going on a diet, or even swearing off chocolate cake (not completely). "What's most important is to choose more vegetables, whole grains and fruit every day," says Dr. Jamy Ard of the University of Alabama, Birmingham Department of Nutrition Sciences. "These high-fiber foods provide disease fighting nutrients, fill you up, and keep you full longer so that you are less likely to snack on high calorie foods."

Here are some tips for healthy weight loss:

* Focus on the positive. Instead of thinking about what not to eat, focus on foods you should eat more of, like veggies, whole grains and fruits. You'll probably find that when you fill up on these healthful snacks, you won't have much room left for "junk." Using this strategy, you can actually eat more food than you eat now, but get fewer calories, the basic recipe for successful weight loss.

* Get moving. You don't have to train for a marathon in order to get benefits from physical activity. Adding just a little bit of activity to your day will improve your health. The key is to start slowly. If you're not very active now, start by trying to walk for 5 or 10 minutes a few days a week. Then work up to a 30-minute brisk walk most days.

* Shop on the edge. Grocers tend to stock the healthiest items around the sides of the store. Head for the fruit and vegetable aisle, and you'll have less of an appetite for the processed foods in the middle. Try to shop when you're not hungry and stick to your grocery list so you won't be tempted by those high-calorie treats. Aim to keep lots of healthy foods on hand and ready to eat, and keep those cupboards clear of fatty foods and sweets.

To learn more about how weight loss can lower your risk for type 2 diabetes and heart disease, call the American Diabetes Association at 1-800-DIABETES (342-2383), e-mail AskADA@diabetes.org or visit http://www.diabetes.org/diabetes-prevention/check-up-america.jsp. Be sure to ask for your copy of "Healthy Eating: Make It Happen."


'/>"/>
SOURCE American Diabetes Association
Copyright©2008 PR Newswire.
All rights reserved

Related medicine news :

1. The Apo E Gene Diet--Preventing, Alzheimer's and Heart Disease, One Patient at a Time
2. SANCUSO(R), the First and Only Patch for Preventing Nausea and Vomiting in Chemotherapy Patients, Now Available
3. Breakthrough Testing for Patients on Aspirin Therapy for Preventing Heart Attacks
4. Strategies for preventing gastrointestinal complications in severely burned patients
5. Researchers receive grant to study ways of preventing heart disease
6. Newer Blood Pressure Drug No Better Than Placebo in Preventing Stroke
7. Study provides clues to preventing and treating cancer spread
8. Study further defines potential role of fish-based fatty acids in resolving, preventing asthma
9. Immune Molecule Key to Preventing Organ Rejection
10. Philips Web Site Offers Seniors and Caregivers Tips and Techniques for Preventing Falls
11. Exposure Therapy Effective in Preventing Post-Traumatic Stress
Post Your Comments:
*Name:
*Comment:
*Email:
(Date:6/25/2016)... ... June 25, 2016 , ... ... issues and applications at AcademyHealth’s Annual Research Meeting June 26-28, 2016, at the ... several important health care topics including advance care planning, healthcare costs and patient ...
(Date:6/25/2016)... ... June 25, 2016 , ... As a lifelong Southern Californian, Dr. Omkar Marathe ... from the David Geffen School of Medicine at UCLA. He trained in Internal Medicine ... his fellowship in hematology/oncology at the UCLA-Olive View-Cedars Sinai program where he had the ...
(Date:6/24/2016)... ... ... Those who have experienced traumatic events may suffer from a complex set of ... or alcohol abuse, as a coping mechanism. To avoid this pain and suffering, Serenity ... event. , Trauma sufferers tend to feel a range of emotions, from depression, guilt, ...
(Date:6/24/2016)... (PRWEB) , ... June 24, 2016 , ... ... now offering micro-osteoperforation for accelerated orthodontic treatment. Dr. Cheng has extensive experience with ... Damon brackets , AcceleDent, and accelerated osteogenic orthodontics. , Micro-osteoperforation is a ...
(Date:6/24/2016)... ... June 24, 2016 , ... The Haute Beauty Network, ... M. Weintraub as a prominent plastic surgeon and the network’s newest partner. ... the most handsome men, look naturally attractive. Plastic surgery should be invisible.” He ...
Breaking Medicine News(10 mins):
(Date:6/23/2016)... -- MedSource announced today that it has selected Datatrial,s ... choice.  This latest decision demonstrates MedSource,s commitment to ... by offering a state-of-the-art electronic data capture (EDC) ... the EDC platform of choice in exchange for ... long been a preferred EDC platform by our ...
(Date:6/23/2016)... -- Any dentist who has made an implant supported denture ... of them do not even offer this as a viable ... costs involved. And those who ARE able to offer that ... cost that the majority of today,s patients would not be ... , founder of Dental Evolutions Inc. and inventor of Implanova ...
(Date:6/23/2016)... June 23, 2016  In a startling report released today, ... residents by lacking a comprehensive, proven plan to eliminate prescription opioid ... ranking of how states are tackling the worst drug crisis in ... states – Kentucky , New Mexico ... . Of the 28 failing states, three – ...
Breaking Medicine Technology: