A Key to Weight Loss
For so many years, calories were thought to be the key to losing weight. They are important but there are other things that play into the weight loss equation. Stabilizing blood sugar is one of the keys to losing and maintaining a healthy weight. It is possible to eat a low-calorie diet and struggle to maintain a healthy weight because of elevated blood sugar levels. I have researched and worn a glucose monitor to test how to keep your blood sugar low.
Here are 4 quick tips you can start with to stabilize your blood sugar:
1. Give your metabolism a rest at night and in between meals.
Intermittent Fasting has become very popular and can have great benefits. However, think of this very simply. Give your body a chance to process food for at least 12 hours at night and 3-4 between meals. It gives your blood sugar and insulin a chance to come down and stay down. If we are eating all the time, it keeps your blood sugar higher and makes it harder for your body to burn fat.
Take Away: Don’t eat after dinner. In the morning, eat when you are hungry. Be sure to try to give yourself at least 12 hrs. Limit snacking!
2. Exercise.
Exercise is key to stabilizing blood sugars. Orangetheory can be a great way to do this! However, intense exercise doesn’t need to be done everyday. On days where you don’t exercise, walk/move after meals- especially after dinner. I have tested this many times. When I walk around my block after dinner, my blood sugar goes down and stays down for the night. Even just 10 minutes and it doesn’t have to be fast! Check out my levels before and after a quick after dinner last night.
Take Away: Schedule workouts! They are key to reducing blood sugar. Incorporate a walk around the block after dinner. If you don’t like to be out in the dark, vacuum your house or put away laundry!
3. Don’t eat naked carbs!
Carbs are not the enemy! There are good carbs, like fruits and vegetables, and carbs that aren’t as healthy, such as processed foods. We want to stay away from processed carbs. Cookies, crackers, ice cream, candy…you know! However, did you know that if you eat fruit by itself, it can also spike your blood sugar? We want to incorporate fruits and vegetables into our diet, but follow the take away suggestions below in doing so to limit blood sugar spikes.
Take Away: Try adding fat or protein to carbs. Instead of just having an apple as a snack, put nut butter on it. Instead of having oatmeal, add ground flax and chia seeds to it. It will be more filling and it won’t spike your blood sugar as much.
4. Try taking apple cider vinegar before meals to keep blood sugar low.
Berberine is also a supplement that can be used to stabilize blood sugar. Just 2 teaspoons of apple cider vinegar mixed with water, or taking berberine, before a meal can help keep blood sugar lower. Consult your healthcare provider with questions and to check if it is right for you. For more information click HERE.
Take Away: Decide if apple cider vinegar or berberine is a method that is right for you.
Reducing blood sugar can help your overall health including weight management. Don’t be overwhelmed and pick one take away to try this week!