糖尿病卫生教练分享了秘密，以便更好地攻击更好的健康......并将建议转化为行动。
Trying to implement healthy diet and exercise habits to manage yourtype 2 diabetes并不总是容易的。我们经常知道我们should在做，但旧的习惯和缺乏FIRLEPOWER有时会妨碍我们。
Rather than repeating the same standard message — that eating a healthy, balanced diet and getting daily exercise is important — I want to share three nutrition and exercise hacks that will help you bridge the gap between knowledge and action.
适度吃。只吃直到你满了。选择更多的食物。吃这个。不要吃那个。自从您收到2型糖尿病诊断以来，您可能听到了同样的建议。
但即使在这种知识，许多人也争取了渴望，暴饮暴食或克制/狂欢关系。
As a diabetes health coach, I’ve found that for my clients to create progress and lasting change with lowering theirA1c levels、表面知识本身是不够的。这是埃森tial that we address the emotional and psychological relationship we have with food in order to be successful in changing our habits.
One helpful tool is to identify your food triggers. For every person, there are usually two to three feelings that can trigger unhealthy food decisions, even if you “know better.” Right now, or the next time you go to reach for that brownie, ask yourself what the root of your craving is:
- 你无聊吗？疲劳的？强调？
- Using food as a reward?
- 将食物连接到过去的记忆？
- 你在一周内限制还是“好”，但让自己去周末？
- 白天你不吃足够的东西，这导致你晚上过分吗？
- What’s ultimately the underlying reason you’re ending up choosing those sugary, fatty, and refined comfort foods?
一旦你能够识别你的常见食物触发器，就会问自己可以做些什么来更好地解决潜在问题并直接满足您的需求。也许是冥想，散步，喝一杯茶，或者早些时候睡觉。
Type 2 diabetes is often associated with inactivity. If the thought of exercise is intimidating to you, or you have trouble sticking to a routine, here are a few ways to set yourself up for success:
安排锻炼
周日晚上，安排锻炼时间进入您的日历。就像您优先考虑洗衣，烹饪或工作会议，为您的锻炼创建时间块。
创建一个问责制
Whether you find a friend to walk with at the park or get a trainer at the gym, having a support system will significantly help you stay on track for the days you don’t feel motivated to work out.
开始小
虽然最终目标是将您的身体每周移动至少30分钟，但关键是开始小。如果您目前每周锻炼一次20分钟，请不要通过立即将其增加到五天来压倒自己。
Each week, incrementally increase the amount of days and time. For example, maybe the first week you decide to exercise two days for 20 minutes, the third week you exercise three days for 20 minutes, and the fourth week you exercise for four days for 20 minutes.
An important piece in creating healthier habits around food and exercise is through reflection and mindfulness. Instead of being self-critical of the reasons you haven’t been able to lose weight or lower your A1c, look at what patterns and habits might be preventing you from making progress.
If nothing changes, nothing changes. You can’t expect different results if your actions are the same. I recommend taking out a notebook and writing down roadblocks you’ve hit in the past along your health and wellness journey. Then underneath each roadblock, write down how you can prevent it from occurring in the future and the best way to respond if it does come up.