How To Lose Belly Fat To Reverse Diabetes

In 2007, diabetes contributed to more than 230,000 deaths and affected more than 25 million Americans, according to the American Diabetes Association. Diabetes occurs when the body is unable to produce or use insulin to deliver glucose to cells. As a result, glucose builds in the blood, increasing your risk of heart disease, stroke, kidney failure and death. Belly fat increases your risk of type 2 diabetes, according to Harvard Medical School. You can reverse the effects of diabetes through diet and exercise.

Step 1

Consult with your doctor about diet and exercise recommendations. Diabetes is a serious condition. Don't change your diet or exercise program without getting recommendations from your doctor.

Step 2

Monitor carbohydrate intake. The body uses carbohydrates to create glucose for energy. However, in diabetes, the glucose remains in the blood. The American Diabetes Association recommends eating 45 to 60 grams of carbohydrates per meal. Low-carbohydrate diets improve blood sugar and cholesterol levels in obese patients with type 2 diabetes, according to a 2005 study in the "Annals of Internal Medicine."

Step 3

Eat healthy carbohydrates. Carbohydrates are not all unhealthy, and, in fact, are essential to good health, even in diabetics. However, refined foods such as white rice, white bread, white pasta and sugary treats should be avoided. Instead, eat fresh and whole carbohydrates such as vegetables, legumes, fruit and whole grains.

Step 4

Replace saturated fats with monounsaturated fats. Monounsaturated fats reduced insulin sensitivity, according to a 2001 study in the journal Diabetologia. Monounsaturated fats are found in olive, canola, safflower, sesame and soybean oils. Olives, nuts, flax seed, avocado and dark chocolate also contain monounsaturated fatty acid.

Step 5

Exercise regularly. Exercise burns glucose, helping reduce blood-sugar levels. The American Heart Association recommends at least 30 minutes of exercise five days a week. Your doctor will likely ask you to check your blood glucose before and after exercise to help keep your blood sugar stabilized.