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Simple Lifestyle Changes to Improve Blood Sugar Levels: Stop Overcomplicating It!
- Tammi
- Oct 17, 2024
- 8 min read
Alright, ladies, let’s have a real conversation about blood sugar. If you’re struggling to lose belly fat, feeling exhausted halfway through the day, or constantly battling cravings, your blood sugar might be to blame. And no, the solution isn’t some magic supplement, a restrictive diet, or killing yourself in the gym.
The solution is so much simpler—and you’re about to learn how to get back in control.
The truth is, you don’t need to turn your life upside down or follow the latest diet trend to improve your blood sugar. It’s all about making simple, sustainable lifestyle changes that actually work long-term. And I’m not talking about “quick fixes” or the kind of stuff that leaves you feeling deprived and defeated.
We’re going to break this down in a way that feels doable, empowering, and most importantly, realistic. By the end of this post, you’ll be equipped with the tools you need to stop the blood sugar roller coaster and finally start feeling energized, confident, and in control of your body again.
Why Blood Sugar Matters More Than You Think: How to Improve Your Blood Sugar Levels
Before we get into the changes, let’s talk about why blood sugar is such a big deal in the first place. You’ve probably heard about blood sugar in the context of diabetes, but even if you’re not diabetic, keeping your blood sugar stable is key to:
Burning fat (especially belly fat)
Controlling cravings
Having consistent energy throughout the day
Balancing your mood and avoiding that dreaded 3 p.m. slump
Reducing the risk of developing chronic diseases like type 2 diabetes and heart disease
When your blood sugar levels are steady, you feel energized, focused, and in control of your food choices. But when it’s all over the place, you end up feeling tired, irritable, and constantly hungry—especially for carbs and sugar. Sound familiar?
Most women over 40 are unknowingly riding this blood sugar rollercoaster every day, and it’s sabotaging their fat loss, health, and overall sense of well-being. So how do you get off the ride? Simple lifestyle changes that don’t require drastic measures.
Let’s dive in.
Change 1: Walk After Meals
I’m starting with this one because it’s so simple, so effective, and yet so underutilized. After you eat, your blood sugar naturally rises as your body breaks down the carbs and sugars from your food. The higher the spike, the more insulin your body releases to bring those levels back down.
When insulin is working overtime, that’s when you store fat—especially around your belly. But here’s the hack: a short walk after meals can lower your blood sugar and keep it from spiking. No crazy workouts required. Just a 10-15 minute walk around the block.
Studies have shown that light walking after meals can lower blood sugar more effectively than waiting until later in the day for a big workout. Plus, it’s an easy way to get in some movement and aid digestion.
If you’re not already walking after meals, start now. It’s simple, it’s free, and it works.
Why It Works:
Walking helps muscles use glucose more efficiently, reducing blood sugar levels.
It prevents the post-meal blood sugar crash, which leads to cravings and energy slumps.
It aids digestion and can even reduce bloating.
How to Make It Happen:
Take a walk around your neighborhood, the office, or even inside your house after meals. No fancy equipment, no gym required.
Make it a habit. After breakfast, lunch, and dinner, take a 10-15 minute walk—whatever fits into your schedule.
Change 2: Prioritize Sleep (Yes, It’s That Important)
Sleep is one of the most underrated tools for improving blood sugar control and overall health. I know you’ve heard it a million times, but are you really getting enough quality sleep? Probably not.
When you’re sleep-deprived, your body becomes more insulin-resistant. This means that your cells aren’t as effective at using insulin to process glucose (sugar), which leads to higher blood sugar levels. Not only that, but a lack of sleep messes with your hunger hormones, making you crave carbs and sugar the next day. No wonder you reach for that extra pastry or sugary snack when you’re running on fumes.
Getting enough sleep isn’t just about feeling rested—it’s about giving your body a chance to balance blood sugar, reduce cravings, and stay in fat-burning mode.
Why It Works:
Sleep helps regulate insulin sensitivity and improves your body’s ability to manage blood sugar.
It keeps your hunger hormones (ghrelin and leptin) in check, so you don’t overeat.
More sleep = more energy, which means you’re more likely to make better food and exercise choices.
How to Make It Happen:
Aim for 7-8 hours of quality sleep per night. If that sounds impossible, start with small changes like going to bed 15 minutes earlier or establishing a wind-down routine.
Keep your bedroom cool, dark, and free of distractions (I’m looking at you, phone).
Try a sleep-tracking app or device to monitor your sleep patterns and improve them over time.
Change 3: Start Your Day With Protein
I’ll be blunt: if you’re starting your day with nothing but carbs—like a bagel, a bowl of cereal, or even just fruit—you’re setting yourself up for a blood sugar spike. And guess what comes after a spike? A crash. That’s when the cravings hit, and suddenly you’re reaching for something sugary before lunchtime.
Instead, start your day with protein. Protein slows down the digestion of carbs, which helps stabilize your blood sugar and keeps you full longer. Plus, protein is essential for building lean muscle, which helps you burn fat more efficiently.
If you’re currently having a carb-heavy breakfast, don’t worry—it’s an easy fix. Just add some protein to your plate, and you’ll notice a difference in your energy levels and cravings almost immediately.
Why It Works:
Protein takes longer to digest, preventing blood sugar spikes and crashes.
It helps keep you full and satisfied, reducing the need for mid-morning snacks.
Protein supports muscle mass, which helps you burn more fat even at rest.
How to Make It Happen:
Easy protein breakfast ideas: eggs, Greek yogurt, cottage cheese, or a protein smoothie.
Pair protein with fiber-rich carbs (like oats or whole-grain toast) and healthy fats (like avocado or nuts) for a balanced, blood sugar-friendly breakfast.
Change 4: Drink More Water
I know this one seems obvious, but most people aren’t drinking enough water, and it’s wreaking havoc on their blood sugar and fat loss goals. Dehydration increases blood sugar levels because your body needs water to flush out excess glucose. When you’re dehydrated, your kidneys struggle to remove sugar from your bloodstream, leading to higher blood sugar levels.
Plus, dehydration often masks itself as hunger. When you’re not drinking enough, you may find yourself reaching for food, thinking you’re hungry, when in reality, you’re just thirsty.
If you’re not consistently drinking water throughout the day, now’s the time to start.
Why It Works:
Water helps flush out excess glucose, keeping blood sugar levels stable.
Staying hydrated prevents false hunger signals, which can lead to unnecessary snacking.
Proper hydration keeps your metabolism working efficiently, supporting fat loss.
How to Make It Happen:
Carry a refillable water bottle with you wherever you go. Make a habit of sipping throughout the day.
If plain water isn’t your thing, try adding lemon, cucumber, or a splash of unsweetened herbal tea for flavor.
Set reminders on your phone to drink water every couple of hours.
Change 5: Manage Your Stress Like a Boss
Stress might seem like something we just have to live with, but chronic stress wreaks havoc on your blood sugar levels. When you’re stressed, your body releases the hormone cortisol, which raises blood sugar to give you the energy to "fight or flee." In the short term, this is fine. But when you’re stressed out all the time, your blood sugar stays elevated, leading to fat storage and cravings for sugary, high-carb foods.
You can’t always eliminate stress from your life, but you can learn how to manage it better. Meditation, deep breathing, yoga, and even taking time for yourself can lower cortisol levels, helping to keep your blood sugar stable.
Why It Works:
Managing stress lowers cortisol, which in turn keeps blood sugar levels steady.
Less stress means fewer cravings for sugary, comfort foods.
It improves overall well-being, making it easier to stick to healthy habits.
How to Make It Happen:
Start with just 5-10 minutes a day of meditation or deep breathing. Apps like Calm or Headspace can help if you’re new to it.
Take breaks throughout the day to clear your mind, stretch, or just breathe.
Find an activity that calms you—whether it’s yoga, journaling, or even just listening to music.
Change 6: Eat All Your Meals (Stop Skipping Meals)
Skipping meals might seem like a quick way to cut calories, but it’s doing more harm than good—especially when it comes to your blood sugar. When you skip meals, your blood sugar drops, causing your body to crave quick energy in the form of sugar and refined carbs. You end up overeating later in the day or making poor food choices because your body is in "survival mode."
Instead of skipping meals, focus on eating consistently—ideally every 3-4 hours. This keeps your blood sugar stable, reduces cravings, and helps you make better food choices.
Why It Works:
Eating regularly prevents blood sugar dips, which can lead to overeating and cravings.
It helps maintain consistent energy levels throughout the day.
You’re less likely to make poor food choices when you’re not starving.
How to Make It Happen:
Plan your meals and snacks ahead of time. Keep healthy snacks like nuts, Greek yogurt, or fruits on hand.
Don’t wait until you’re starving to eat. Make a habit of eating smaller, balanced meals every 3-4 hours.
If you’re busy, try meal prepping on Sundays so you have easy-to-grab meals ready throughout the week.
Change 7: Choose Smart Carbs (Ditch the Processed Junk)
You’ve probably heard me say this before, but I’ll say it again: Carbs are NOT the enemy. But the wrong kinds of carbs? They’re definitely sabotaging your progress.
Refined carbs like white bread, pastries, and sugary snacks spike your blood sugar fast, leading to insulin floods and fat storage. On the flip side, whole, fiber-rich carbs like sweet potatoes, brown rice, and oats digest slowly, keeping your blood sugar stable and providing long-lasting energy.
I’m not saying you need to cut carbs out entirely—just be smart about which ones you choose.
Why It Works:
Fiber-rich carbs slow digestion, preventing blood sugar spikes.
They keep you full longer and prevent cravings for sugary snacks.
The right carbs provide energy for your workouts and daily activities, helping you burn fat more effectively.
How to Make It Happen:
Swap out refined carbs for whole grains, fruits, and vegetables. Think quinoa instead of white rice, or whole-grain bread instead of white bread.
Include protein and healthy fats with your carbs to slow digestion and keep blood sugar stable.
If you’re craving something sweet, opt for naturally sweet foods like berries or an apple with almond butter.
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