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A MAN has told how he reversed his diabetes in 11 days after embarking on a “starvation” diet.
Dr Michael Mosley has put together a simple diet plan and lifestyle programme suitable for those at risk of getting Type 2 diabetes, those already suffering with it - and anyone who wants to lose weight fast and regain control of their healthRemember the days when buses always had conductors?
Becoming more vigorousThe standard recommendations are to do at least 150 minutes of moderate aerobic activity (walking, swimming, mowing the lawn) or 75 minutes of vigorous aerobic activity (running, cycling, dancing) a week.Most of us don't get close - which is why I like High Intensity Training (HIT), a completely different approach. THE MINDFUL WAY TO CONQUER DIABETESA We all comfort eat from time to time, which can send our blood sugar levels soaring and see the weight creep on.That, in turn, can make our mood dip and lead to even more comfort eating. Go into a quiet room and sit with your eyes closed.Breathe in and out through your nose, slowly counting to four as you inhale and again as you exhale.
Anthony and Ian Whitington didn't realise their father, Geoff, had fallen into a diabetes-related depression until it was almost too late. I was introduced to this form of exercise four years ago by Jamie Timmons, professor of precision medicine at King's College, London. So now that wea€™ve improved your diet, leta€™s improve your state of mind, too, to give you the willpower to get back to health. The former security guard had been diagnosed with Type 2 when he was 50.'He just took it on as yet another illness,' says Anthony.
He shocked me by saying I could get most of the benefits of exercise from just three minutes of intensive cycling a week.
So now that wea€™ve improved your diet, leta€™s improve your state of mind, tooSorting out your headStress and blood sugar problems are very strongly linked.
Many of us spend more than half our waking lives, at least eight hours a day, sitting on our bottoms looking at computer screens or watching TV.This has dire effects, as revealed in a recent research paper that reviewed a number of studies involving 800,000 people.
I am always up for a challenge, so for the next six weeks I pedalled away, following a regimen that Professor Timmons recommended.
It should be high enough that after 15 seconds of sprinting you can feel it.If, after 15 seconds, you can still keep going at the same pace without too much effort, then the resistance you have chosen is not high enough. High levels of stress hormones make your muscles and other tissues more insulin-resistant, and also stimulate your liver to release more sugar into your blood.Stress is a cause of insomnia and weight gain, too.


It is easiest if someone guides you through this, rather than trying to do it and reading the steps at the same time.
Fast food may have been slowly killing him, but it was his way of cheering himself up.He'd go to McDonald's and hide the wrappers before he got home, then sit down to an evening meal as though he had not eaten since lunchtime.
It must not, however, be so high that you grind to a complete halt.It's a matter of experimenting. When you feel stressed, you are far more likely to give into carb cravings and comfort eating.
His wife, Marion - who was trying to cook him healthier meals - had no idea he was eating for two.Eleven years after diagnosis, he had an ulcer on his right foot and a collapsed arch on the left one. Ideally, you will need access to an exercise bike whose resistance you can adjust, but if that's not possible, try improvising with a normal bike, changing through the gears to increase your effort.
You will find that as you get fitter, the amount of resistance you can cope with increases. Close your eyes and go through the following exercises.When you tense a muscle, hold the tension for five seconds, then relax for 30 seconds before you go on to the next movement. The quickest way to reduce this is to become more active.The problem is that many people find this a bit of a chore. I have been in a food prison for so long, thinking about what I want to eat and then, when Ia€™ve eaten it, feeling guilty.a€?I dona€™t do that any more. So today, I will outline a programme that will give you the maximum benefits in the minimum time. I will also include some tips on getting in the right frame of mind for a healthier life.The simplest of startsAs that study of bus drivers and conductors suggested, the first and easiest thing you can do to get more active is to stand every 30 minutes. They had researched evidence of rapid weight loss reversing diabetes and believed they could turn around their father's blood sugar problems - and his depression.To disguise their plan, they told Geoff they were making a documentary about Type 2 diabetes.
Start doing this from week one of the diet.It's not just the time spent sitting that matters, but time spent sitting continuously.
Another is to practise mindfulness.How Mindfulness can cut cravingsMany of us go through life with self-critical and unhelpful thoughts rattling around inside our heads, competing for our attention.


For example, a recent Australian study measured the blood sugar levels of 70 healthy volunteers who had to sit still for nine hours. These constant mental meanderings can lead to over-eating, self-loathing, depression and insomnia.Saying, a€?Pull yourself together!a€™ rarely works. When the experiment was repeated, but the volunteers were allowed to get up and walk around every 30 minutes, those levels fell by 39 per cent.
But you can counter these negative thoughts by making yourself more a€?mindfula€™ - taking time out to look at your thoughts in a less judgmental and more reasonable way.Mindfulness is a modern take on the ancient practice of meditation. But Geoff lost 18 lb in the first two weeks.Gradually, exercise became part of his new life. So perhaps think about setting an alarm that will remind you to move every half-hour.If you watch a lot of TV, go for a stroll during the advert breaks. In the film, his sons challenge him to try new things a€” sky-diving and white-water rafting.As well as losing 6 st, Geoff is free of diabetes, with blood sugar levels in the normal range. Or keep the remote control beside the TV, so you have to get up to change the channel.Walk the walkWalking is the great elixir of life and you should aim to do 10,000 steps every day. This is not a particularly time-consuming thing to do.You may be cynical, but it really is worth trying. Most people average around 5,000 steps a day (those who are older and overweight tend to do fewer).
The man who spent the past decade sitting at home now visits companies and tells their staff how to fix themselves.



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