Diabetic Living Editors - Diabetic living eat smart, lose weight

Copyright 2018 by Meredith Corporation, Des Moines, IA.

All rights reserved

Published by Houghton Mifflin Harcourt Publishing Company, New York, New York

For information about permission to reproduce selections from this book, write to Permissions, Houghton Mifflin Harcourt Publishing Company, 3 Park Avenue, 19th floor, New York, New York 10016.

hmhco.com

Library of Congress Cataloging-in-Publication Data is available.

ISBN 978-1-328-73996-4 (paperback)

ISBN 978-1-328-73903-2 (ebook)

v1.1117

Meredith Corporation Diabetic Living Eat Smart Lose Weight

EXECUTIVE EDITOR: Jennifer Wilson

CREATIVE DIRECTOR: Michael Belknap

CONTRIBUTING PROJECT MANAGER: Shelli McConnell, Purple Pear Publishing, Inc.

DESIGN AND LAYOUT: Ananda Spadt, Super Panda Co.

COPY EDITOR: Gretchen Kauffman

COVER ART DIRECTOR: Nikki Sanders

COVER PHOTOGRAPHER: Blaine Moats

COVER FOOD STYLIST: Jennifer Peterson

DIABETIC LIVING TEST KITCHEN DIRECTOR: Lynn Blanchard

DIABETIC LIVING TEST KITCHEN CHEF: Carla Christian, RD, LD

Houghton Mifflin Harcourt

EXECUTIVE EDITOR: Anne Ficklen

MANAGING EDITOR: Marina Padakis Lowry

PRODUCTION EDITOR: Helen Seachrist

ART DIRECTOR: Tai Blanche

PRODUCTION DIRECTOR: Tom Hyland

Losing weight doesnt just happen by eating less. What you eat is actually more important than how much. Healthy living also means eating well.

Eat Smart Lose Weight will show you how. After you identify the steps for losing weight, youll set goals and uncover ways to avoid the hazards that may prevent you from reaching them.

Next youll learn to fuel your body with nutritious choices and discover the roles carbohydrate and protein play in a good diet. Our recipes are balanced and carb-aware, as well as low in fat.

Throughout this book, youll find delicious meals, including family dinners and restaurant remakes.

Well also teach you some specifics. To add health-smart vegetables to your diet, turn to provides 10 complete meals that show you how to dish out portions in a healthy way.

The final piece to the losing-weight puzzle is exercise. In , youll find ways to exercise every day without going to the gym. Its full of tips and motivation and features five 30-minute at-home workouts.

Youve made the commitment to lose weight. Nice work. This book will support you every step of the way.

Now its time to get started on a healthier you!

recipes

Determination and perseverance are key to weight loss success. These tips can help you lose weight and keep it off as you strive to meet your overall health goals.

your checklist

Set goals with a focus on making healthy lifestyle changes that can lead to improvements in your overall health.

Start Each Day with Breakfast

Kick-starting your day with a healthy breakfast can reinforce your resolve to eat healthfully the remainder of the day. Data from the National Weight Control Registry show that people who successfully keep pounds off eat breakfast.

Pick Better Beverages

Calorie-loaded soft drinks, coffee drinks, fruit juice, and alcoholic beverages can pack on pounds. Opt for water and sugar-free beverages most of the time and sweeten coffee and tea with a low-calorie sweetener instead of sugar. Give plain water some punch with a sparkling water maker to add fizz or slices of fresh citrus and/or sprigs of fresh herbs for flavor.

Fill Up on Water

You may be able to satisfy your hunger by quenching your thirst. Keep water with you to drink between meals and during meals. When a hunger craving hits, take a big drink. Foods that are high in water content, such as nonstarchy vegetables, can help you feel full as well.

Plan Your Meals

Heres the weekly drill: plan your meals, inspect your pantry, stick to your shopping list, prepare your meals, eat, and repeat. Research suggests the fewer decisions you need to make about what and how much to eat, the more successful youll be with weight control.

Get to Know Portions

Restaurant portions skew how we view normal portions of food because more food on the plate is seen as a better value. Use a scale and measuring spoons and cups to learn what a healthy portion of food actually is and retrain your thinking.

Eat More Veggies and Fruits

Vegetables and fruits, whether fresh, canned, or frozen, are nutrient-packed and low in calories. Fill at least half the plate with vegetables. Consume fruit, but remember to count the carbs.

Keep Track

People who write down the foods they eat tend to lose twice as much weight as people who dont account for what they eat. Use an app on your phone or a simple pad of paper to keep track of everything you eat and how much. You can even use an app that tracks calories, fat, protein, and carbs, too.

Snack Smart

Snacking can be dangerousif you wait until you are hungry, you may overeat. Snack at regular times to ward off hunger and keep your blood sugar in check. If you crave a snack, drink a glass of water first. If youre still hungry, choose a healthy snack. Check your blood sugar before snacking to help choose the best type of snack (are you experiencing low blood sugar and need a fast-acting carb snack?), and take your medications as prescribed by your doctor.

Move More and Stress Less

Studies show that losing weight and being physically active at least 30 minutes most days of the week can be powerful medicine to slow the progression of diabetes. De-stressing doesnt have to be complicated: Try a yoga class, use deep breathing, walk in the woods, or listen to music.

When you set goals to improve your overall health, losing weight will naturally follow. What motivates youkeeping up with your children or grandchildren, taking vacations, or running a 5K race? Make your journey less about weight loss and more about living life to the fullest.

Developing Healthy Habits

Forming healthy habits takes time, effort, and courage. This is a marathon, not a sprint. Over time your successes will lead to more success; forming healthy habits gets easier. Instead of hard work, it will just be life, and a healthy one at that! Follow these steps to get started.

Select the that will be the easiest for you to adopt, such as eating more veggies and fruits each day.