Diabetes Lifestyle Changes Can Seem Overwhelming — Here’s Where to Start

If you’ve been given vague advice about exercise and diet after a diagnosis, you might wonder where you should start. Here are ways to make lasting changes little by little.

“Just get more exercise!”

“Just eat better!”

“Just get more sleep!”

As well-intentioned as health advice like this may be for type 2 diabetes, broad-stroke recommendations don’t often do us much good in the nitty-gritty of life.

Rather than biting off more than we can chew with big, sweeping goals, we’re typically better off making smaller changes.

Research even supports this concept: A 2013 study found that, especially for weight loss, it was often more realistic for people to make small changes to diet and activity.

So where do you start when you’re feeling overwhelmed by your diagnosis? Try these totally doable paths toward a healthier lifestyle with type 2 diabetes.

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Gamify lifestyle changes

One way to boost motivation (and make genuine progress) is to inject a bit of fun into the process. Many apps designed for people with type 2 diabetes include games!

WayBetter, for example, is a weight loss app that lets you play long-term social games with other members trying to trim down. Or try HappyBob, an app where you’ll earn stars and get messaged silly jokes as you track your blood sugar.

Enlist help from friends and family

Getting a buddy could mean the difference between meeting or missing your health goals. Evidence suggests that social support promotes our coping abilities, our quality of life amid stress, and our overall health.

Choose a trusted friend or family member to share your type 2 diabetes journey with. Whether they serve as an accountability partner for weight loss, a cheerleader for your A1C wins, or an exercise buddy, one thing’s for sure: there will be one more person on your lifestyle change team.

If you don’t have a strong support network or you’re just looking to add another tool to your toolkit, online community forums like those at Bezzy T2D allow you to discuss your frustrations, wins, and treatment experiences with other people who truly get it.

Keep a visible calendar

Just like a family calendar can track soccer games and dentist appointments, a visible, physical calendar could be the prompt you need to stick to healthy changes for type 2 diabetes.

Grab a weekly or monthly paper calendar and, at the start of each week, pencil in any small steps you would like to take to manage your blood sugar.

Perhaps you can make an entry to cook a high fiber dinner on Monday, jot down a reminder to get to the gym on Tuesday, add a note to have fruit for dessert on Wednesday, and more.

Focus on healthy snacks

Overhauling your entire diet is a tall order — perhaps too tall. Rather than tackling all your food choices at once, try focusing first on healthy snacking.

How might you use snack time to amplify your nutrition and maintain steady blood sugar?

Prior to grocery shopping, make a list of nutritious, blood-sugar-friendly snacks you’d like to snag (such as Greek yogurt, fruits and veggies, jerky, and whole wheat crackers). Whenever possible, purchase them in convenient packaging that makes for easy grab-and-go eating — or portion individual servings into bags or reusable containers. You’ll start the week knowing you have great choices at the ready.

Set aside 15 minutes for stress relief

Though it doesn’t always get as much buzz as diet and exercise, stress reduction is a critical component of type 2 diabetes self-care.

A 2023 study found that people with diabetes who had good stress management behaviors were more likely to manage their condition better overall.

No matter how busy we are, we can usually spare 15 minutes somewhere in the day. Consider aiming for a daily 15-minute activity that soothes you.

This might look like a 15-minute meditation before starting work in the morning, a brief yoga wind-down before bedtime, or even a quick call with a friend.

Try habit stacking

Habit stacking is the concept of building healthy habits onto things you already do each day. Most of us brush our teeth at least once a day, for example. Something as simple as this can be a starting point for additional healthy habits.

To remember to take your meds, you might “stack” them onto your morning teeth cleaning. Similarly, if you have an existing habit of snacking around the same time in the afternoon, consider adding a piece of fresh fruit or a fiber supplement to promote better blood sugar management.

Take a walk after meals

Speaking of habit stacking, you probably have the “habit” of eating regular meals. (At least, we hope so!) Consider your last bite a cue to head out for a quick walk.

Strolling after mealtimes is an effective way to manage blood glucose. One study from 2022 even found that just 2 minutes of walking after eating helps steady blood sugar — though, of course, you’re welcome to walk as long as you like.

An older study from 2013 found that 15-minute walks after meals significantly improved glycemic control in older people at risk of impaired glucose tolerance.

No matter how long you hit the road, post-meal walks are an easy way to make exercise second nature.

Takeaway

Lifestyle changes are important after a type 2 diabetes diagnosis, but there’s no need to redesign your entire life overnight. Instead, take it one step at a time, knowing that slow and steady wins the race.