1- Boot out all refined sugars from your diet. These foods "erode" the body at a cellular level, creating major health problems such as cardio-metabolic syndrome typically shown in one who has an apple-shape body type. They also place a major strain on the hormonal system, emotions, and liver, especially in those with pear-shape bodies.
2- Include high quality fats & proteins like omega 3-rich fish, raw nuts & seeds, etc. Add these to low GI carbs to create satisfying yet small meals to prevent high levels of insulin being released by the pancreas, thus avoiding constant hunger signals. The right kinds of plant / oily fish derived fats also offer proper building blocks for cell membranes -ensuring better hormonal signalling for insulin.
3- Focus on plenty of fresh vegetables which offer vital mineralization of the body through the diet. Minerals are necessary for alkalizing the body, thus helping to reduce our cravings for sugar. Acid forming foods that are high in sugar conversely rob the body of its mineral reserves. This often leads to a vicious cycle of further cravings -disrupting blood sugar levels, creating energy lows and feelings of hunger, moodiness, brain fog / poor concentration, pain & inflammation, weaker immune system, and weight problems.
Furthermore, by providing the body with the proper minerals through vegetable variety and quantity, insulin receptor sites on cell membranes are given the building blocks needed for better communication, thus lowering one's weight and gaining better energy levels due to better fueling of organ tissues and muscles.
4-Find better ways to manage stress. In today's demanding pace, slow release of stress hormones such as cortisol create a greater demand for glucose, thereby putting a strain on the pancreas to release more insulin. Over time, this can lead to a condition called insulin resistance and is characterized by weight gain, tiredness etc. Over time this can lead to further stages of diabetes, especially in people who are genetically predisposed.
In addition to sound nutrition, going back to the basics of spending time outdoors, especially in natural environments like your garden, meditation and other spiritual practices, going for wellness therapies like reflexology, yoga, enjoying one’s hobbies and engaging in interests, socialising -be it with people or animals, etc, all help to reduce cortisol and balance our hormones. Also become aware of subliminal causes of prolonged high cortisol levels regular long exposure to screens, noise, artificial lights, etc.
5 -Do various forms of exercise that you enjoy. Combine core strengthening & weight-bearing exercise, cardiovascular workouts as well as stretching. Start off with short periods and increase over time to a regular routine. This will help to use up glucose in the bloodstream and enable the cells to become more insulin "receptive", rather than "resistant" as the muscle mass increases. This is when fat loss is possible.
Muscle is metabolically active tissue. Unlike fat cells, or adipose cells, which are now understood to be more than just energy stores. Experts now see fatty tissue as pro-inflammatory in their behaviour, housing not only extra energy, but also dangerous chemical compounds that are released into other parts of the body, causing damage to blood vessels, and other tissues, as well as creating pain syndromes.
Alongside these above-mentioned benefits of regular exercise, there are the higher levels of endorphins that also support happier states, thus managing stress by lowering cortisol levels.