Diabetes is not an on-off thing.You can have more or less symptoms, depending on the season, and time of day.
Stop eating sugar and bread(s). There is special bread with less carbs, so you can still eat that (but not in large quantities).
Start eating vegetables and meat, no pasta's. Pasta=carbs=bad.
Potatoes deliver energy in a slow way... replace the pasta with potato.
Rice is pure carbs. Minimize rice.
Stop eating large quantities of anything. Add second breakfast, linner and second dinner if you feel you need to eat more, but don't eat as much as you did in one sitting. Spread it out during the day.
move. Don't sit with lunch behind your pc. Put the snack stuff on another table, this forces you to walk more during inside hours.
Go get your mail (or something you do to walk a long distance) at least 4 times a day. Do not sit for more than 20 minutes. Take 1 minute stand-up breaks, then continue to sit.
Vegetables can be snacks. Fruits can be snacks. Chips, even made of "potato" is not food.
Look at everything you eat like you were a dietist. Things that look ok actually have lots of sugar. Sugar=bad.
Best thing you can do:
- Move more. Don't overdo it, be constant. small steps, but everyday small steps.
- Is moving boring? Dance. Pump up the volume and dance like you're James Brown and get that sweat rolling from your forehead. Dance like you just don't care. Don't rip a muscle, but feel how much you can do. Don't jump, just move small shoulder movements, small tiptoes, move your waist. Don't like dancing? Taichi! Taichi is not taxing, you don't have to cut wood planks. Lots of youtube channels for beginners. It will feel funny, and a bit ridicoulous at first. Ignore that initial feeling and persevere.
- Eat more vegetables. Vegetables should be your main food source. Gazpacho, baby carrots, lettuce on almost everything.
- Eat no sugar. Refined sugar and high fructose glucose is the worst.
- Eat no white breads. Bread is bad. Brown bread is bad too.
- Get a blood test for diabetes (go in the morning, without having eaten breakfast as you need to be "fasting" for it to work).
- Ask your doctor for a dietist to plan out do-dont's for you.
