Seven useful tips for controlling sugar

Tip 1: Keep a record of the physical activities you do every day

 

Most people overestimate the amount of physical activity they engage in. If you can truthfully record the amount of exercise you do every day, you will have a true evaluation of yourself and make it easier to set down-to-earth exercise goals.

 

  Tip 2: Bring your own lunch to work

 

Avoid eating lunch at restaurants or fast food chains as it is easy to lose control of your appetite. Takeaway food contains large portions of ingredients, too many calories, and a lot of fat. Research has found a link between eating out more often and weight gain. When you prepare your own lunch, you have fine control over the ingredients and portion sizes. If you find it too much trouble to prepare your own lunch every day, start by preparing it twice a week.

 

  Tip 3: Use a pedometer

 

This convenient device is available in sporting goods stores and some supermarkets and is not expensive. But it can keep a detailed record of the number of steps you take every day. It can help you estimate how many steps you walk on average in a day, then set a goal to slowly increase this number. For example, in the first week, walk 100 more steps every day, then in the second week, add 100 more steps every day, and so on, step by step.

 

  Tip 4: Try a new fruit or vegetable each week

 

This eating strategy allows you to reap the diet-modifying benefits of a variety of fresh fruits and vegetables. However, it is important to monitor blood sugar levels after trying a new fruit or vegetable (especially fruit). If you find that the sugar-raising effect of a certain type of fruit is very obvious, you should strictly limit your food intake or switch to other fruits the next time you eat it.

 

  Tip 5: Keep your chewing gum within easy reach

 

Chewing sugar-free gum can control the patient's desire for snacks, but the amount should not be too much, because some brands of sugar-free gum contain sweeteners that can cause stomach discomfort at higher doses. Chewing gum will also leave a fresh mint aroma in your mouth, and you don’t want it to be ruined by odor-laden snacks.

 

  Tip 6: Take the restaurant menu home and study it carefully

 

If you need to eat out frequently, you can write down the recipes you often order and do some research to understand the energy contained in the dishes. This way, next time you go out to eat with family and friends, you can choose dishes that are suitable for your health in advance.

 

  Tip 7: Use a small dinner plate when eating at home

 

Choosing small tableware such as bowls and plates can reduce food intake, desire for food and calorie intake, thereby allowing for dietary control and maintaining a reasonable weight and ideal blood sugar.