Method 2: Make Plans
Knowing how much calories to consume per day
This can prevent you from taking excessive foods that lead to excess sugar into the blood.
- Consume 1,200 to 1,600 calories worth of food per day if you are a small woman, medium-sized women who want to lose weight, or medium-sized women who do not exercise too much.
- Consume 1,600 to 2,000 calories worth of food per day if you are a plus size woman and want to reduce weight, small men, medium size men who want to lose weight, or big men who want to lose weight.
- Consume 2,000 to 2,400 calories worth of food per day if you are a moderate or large man with a lot of exercises, a big man with a healthy weight, or a moderate and large woman who exercises a lot.
Change of lifestyle and habits.
Completely changing your lifestyle can be a lot to ask, and most likely you will not be able to do so as well. There is an alternative to this, instead of completely changing your habits and lifestyle, replace foods that can increase blood sugar with a healthier option, such as low fat, sugar-free, whole grain products.
- A change in lifestyle shouldn’t be too drastic, take it really slow, one step at a time. What you can do is understand why you need to make such changes, it can help better convince and give you the motivation to persevere and hold on to the change in lifestyle.
- Once you are comfortable with the small change, move on to bigger ones. For example, start off with exercising 10 minutes a day, and then slowly adjust to 20 minutes, 30 minutes and many more.
- It is very important for you to know that your change in lifestyle should be strong-willed decision, not like a temporarily diet that you keep for 1 month.
Calculate your carb intake
For example, count simple carbohydrates that you consume, such as baked goods, sugar cereals, and fried foods. Carbohydrates have a better impact on blood sugar than others because they are broken down into glucose, quickly. Keep yourself accountable with the amount of carbohydrate that you consume daily.
- There are many health related apps that include a carbohydrate counter made available for free in the app store and google play store. Find one that suits your preference and record your carbohydrate intake consistently.
- Set a target for daily carbohydrate intake. Plan your meals based on the preset target. Evaluate your choice of meal and lifestyle based on the data collected.
Check your glycemic index (GI) frequently
The glycemic index assesses carbohydrates based on how much they boost blood sugar after it is consumed. Foods with a lower GI rating do not increase sugar more than those with ratings.
Know that the glycemic index may not capture all sources of sugar other than glucose. Other sugars such as fructose and lactose will also be added to your sugar intake.