MANAGING DIABETES THROUGH BEHAVIOUR MODIFICATION

Managing diabetes naturally requires lifestyle changes. You need to pay close attention to your diet and your physical activity. You should probably monitor your calories in (diet) and your calories burned (exercise). Modifying your behavior might prove challenging, but it is the only sure way to achieve control. A large part of this process involves addressing the beliefs that keep you from living a healthier lifestyle and replacing problem behaviors with healthy behaviors. Setting goals, keeping records, and evaluating your progress also play an important role.

To jumpstart the behavior modification process, follow these tips:

Develop a Positive Attitude

While assessing your habits and learning to control them might seem difficult at first, the rewards of accepting personal responsibility are worth the effort. Concentrate on developing a positive attitude.

Have You Ever Said…

“I have to entertain in my job” or “I am big-boned” or “I do not have time to exercise.” Blaming outside forces only delays your resolve.
“I do not have any willpower.” If you do not have control, who does? Willpower is not an inborn trait. You need to develop and practice this skill to get better at it. You can control your responses to foods; you have just convinced yourself you cannot.
“I simply cannot lose weight.” Translation: You think you are unworthy of trying again. Banish negative thoughts.

These rationalizations conveniently remove the responsibility from the individual. Accepting personal responsibility means recognizing that these statements impede success. Apply positive solutions to your problems and focus on what you can do to control your behavior.

Develop a Sense of Personal Responsibility

To take charge of your eating, follow these steps:

As soon as you feel the urge to eat something decadent, count to 20. This momentary pause allows you time to exercise your willpower.
Give your defenses a chance to kick-in.
To yourself, not the food. Talk yourself out of a temptation and the urge will pass. Determine whether the treat you crave is worth the consequences.
ESTABLISH SITUATIONAL CONTROLS. Remove the temptation before it grows too strong to resist. The best situational control? Do not keep your “weakness” in the house, be it ice cream, cookies or potato chips. Be good to yourself.

Assert Your Right to a Healthy Weight

When you watch what you eat to help manage your diabetes, you can help manage your weight as well. Identify “diet” saboteurs:

“Have some more lasagna…,” “Split a piece of pie with me….”

Sometimes the people around you seem like enemies when you try to change your eating habits. They might wonder if the new you will resemble the old friend. Do not be afraid to assert your right to make healthy food choices.

Ask for Help

Help those around you understand how their actions influence you, and give them suggestions for showing more support.

State the problem areas and situations in which you need help or support.
Explain how you feel about the problem and why you need help with its resolution.
Detail the action you wish your supporters to take.
Describe to them the results that you expect.

Work Toward a Healthy Lifestyle

Fill your evenings with people and activities. Do you eat out of boredom? Find something productive to do. Volunteer, ride an exercise bike while watching your favorite sitcom, visit a friend, take a night class.
Read food labels and become more aware of the calories in the choices you make. You can make a difference in controlling your blood sugar by keeping alert. When eating out, speak up. Ask for dressings on the side. Request small portions of lean meats. Ask for a doggie bag. If you can’t resist the rolls and butter, send them back to the kitchen.
Get out of the house and away from the fridge! Plan evening walks, bicycle rides, and other physical activities. Changing the focal point of your family time from eating to activity will help everyone rethink their habits and provide you with company as well.
Act positively. Moaning and groaning about saying no to chocolate cake will not elicit sympathy from your family. Let your family see a happier, healthier you and they’ll be more likely to support you and your new lifestyle.
Listen to your body. Spread your meals out throughout the day for better blood sugar control. Create a balanced meal plan with a dietitian that provides the calories you need based on your sex, age, weight, physical activity level, and lifestyle, and stick to it. When someone offers you food, do not feel pressured to eat.

Don’t Forget Exercise

You cannot achieve long-term weight loss by diet alone. To maintain a healthy diet, you should watch your calorie intake and increase activity.

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