So you want to lose some fat, right?
If you have type 2 diabetes, then I’m sure that your doctor has already told you to do so.
Type 2 diabetes is commonly the result of a sedentary lifestyle and an unhealthy diet.
So, how do you cure it?
By doing the opposite of everything that got you there: move more and eat better.
The problem is that you likely have a lifetime of habits behind you that make this seem like an insurmountable task.
Well, it’s not! It can be done fairly easily. Just a few tweaks here and there, 15 minutes of intense exercise and a bit of dedication should do the trick.
Here’s how to do it, fast.
Step #1: High-Intensity Interval Training
Science has shown again and again how high-intensity interval training (HIIT) can help you shed fat, fast. All it takes is about 15 minutes a day of circuit training that gets your heart pumping. Do this four times a week, and within a month, you will definitely see and feel a difference.
You don’t even need a fancy gym or equipment, either. Circuit training can be as easy as 20 burpees, 20 squats, 40-second plank, and 20 V-ups all repeated four times each. Give yourself about 10 seconds of rest in between each round.
Boom. HIIT workout, done.
Step #2: Drink More Water
This sounds strange, but it’s surprisingly effective. First, most people 
are not drinking nearly enough water each day and are left dehydrated and cranky as a result. Second, they are likely drinking other unhealthy drinks, instead.
By increasing your water intake, you are helping to hydrate every cell of your body so that it can function more efficiently. Swapping out other drinks (like sugary coffee, sports drinks, or tea) allows you to eliminate hundreds of unnecessary calories each day. This is one of the secrets that will help you lose fat, fast.
And it’s pretty easy to do.
Step #3: Get Better Sleep
People with poor sleep habits carry more fat around the waist.
Why? Because sleep-deprived people have higher levels of cortisol, a stress hormone. Cortisol tells your body to store a little extra fat just in case you need some extra energy for your stressful life.
By sleeping 6-8 hours per night, and I mean good sleep, you are granting your body the time to rest and recover each day. This will lower your cortisol levels and your stored fat.
It will also give you more energy for all those HIIT workouts. *wink*
Step #4: Eat Whole Foods
Listen, I know that you’ve heard it before, but it’s just the plain truth: eat more whole, natural foods.
Don’t know where to start? Try this general guiding principle: eat from the 
Earth. If the Earth can provide it naturally, then it’s fair game.
If it comes with a package or a nutrition label, then it’s probably not too good for you. By cutting out packaged foods anywhere possible, you are effectively eliminating empty calories.
Plus, eating whole foods is not about restriction. Eat as many fruits and vegetables as you want! Just lay off the granola and bagged snacks.
Step #5: Take the Stairs
This is the easiest way to make a big difference. Really!
If there is ever an option for you to take the stairs instead of an elevator or 
escalator, take the stairs.
If there is ever an option for you to walk to your destination instead of taking some sort of transportation, walk.
If there is ever an option for you to communicate something in person instead of via inter-office email, walk yourself over to the person and opt for the face to face.
This will get your body moving, your blood flowing, and your fat burning. And it’s so easy!
[expand title=”References“]
Physician’s Briefing. URL Link. Accessed April 18, 2017.
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