One of the risks of being overweight is type 2 diabetes, which accounts for 90% to 95% of all diabetes cases.  In type 2 diabetes, our body cells gradually become resistant to insulin over time, as a result of lack of exercise, poor diet habit and overweight.  Luckily, we can reduce the risk of type 2 diabetes through healthy weight loss based on below reasons:

1) Never skip breakfast
One of the healthy diet tips recommended in a weight loss program is never skip breakfast.  According to a 8-year study from Harvard, it reveals that people who eat breakfast are half as likely to develop insulin resistance, and subsequently reduce the risk for type 2 diabetes.

2) Increase of lean muscle mass and decrease in body fat
Exercise is always recommended for healthy weight loss purpose.  Studies show that weight training alone will help in increasing glucose uptake by the muscles and help the body to store glucose too.  If you still remember in my weight loss article, it mentions that muscles require replenishment of glucose after exercise in order to rebuild the muscle tissues.  So, exercise can help pulling the glucose out of the bloodstream and thus help in reducing the risk of type 2 diabetes.  Apart from that, when you boost up your metabolism through resistant and strength training, the efficiency of insulin function can be improved.

3) Decrease in body weight
The best way to reduce the risk of type 2 diabetes is through a healthy weight loss program.  This is because overweight people are twice as likely to develop type 2 diabetes as people who are not being overweight.  Research shows that even a modest weight loss of 5% to 10% of total body weight of overweight people will reduce your blood sugar levels.

4) Fruits and high fiber foods are recommended in healthy weight loss
Fresh fruits and high fiber foods such as brown rice, whole grain cereal and vegetables are recommended in healthy weight loss program.  A study is carried for diabetic patients, in which they are asked to eat an apple 30 minutes before breakfast, lunch and dinner.  The study shows that their blood sugar are significantly reduced, mainly due to high fiber content in the apple make them feel full and lead to a lower caloric consumption, and ultimately a lower blood sugar level.  Thus, it reduces the risk of type 2 diabetes too.

5) Appropriate amount of nuts are promoted in healthy weight loss
Appropriate amount of nuts are highly promoted in healthy weight loss as nuts contain high fiber, vitamins, minerals, protein and especially good fats, named monounsaturated or polyunsaturated fats.  These good fats help in both cholesterol levels and insulin sensitivity.  Harvard studies reveal that women who consume an ounce of nuts or peanut butter 5 times a week reduce their risk of type 2 diabetes by about 21%.

If you are being overweight, please reduce type 2 diabetes risk through healthy weight loss.  Always remember high blood sugar is the major cause of kidney disease, blindness, amputation, and most of the cardiovascular diseases.  Take action today, so that you can enjoy good health.

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