Top 25 Tips for New Diabetics
Were you diagnosed with Type 2 Diabetes recently? I get the struggle when I was diagnosed with Prediabetes in 2021 and watching my grandpa passing away from his Type 2 Diabetes….
Feeling like a failure…
Guilty of eating foods I should have avoided…
Wondering if I should have accepted my buddy’s offer to go to the gym…
Searching the internet to find answers and desperately avoid being a horror story that other people get to share like…. “My dad had Diabetes and he got his toe amputated.”
But, fast forward to 2024, I put my prediabetes into remission… Developing a healthy relationship with food and still being able to eat sweets… Learning how to love working out… Feeling amazing for breaking my family’s generational curse of Type 2 Diabetes… And inspiring others that Type 2 Diabetes doesn’t have to ruin their life.
Being diagnosed with Type 2 Diabetes can be overwhelming, but it's also an opportunity to take charge of your health. While the path may seem daunting, it’s possible to manage diabetes with realistic strategies, patience, and support.
Here are 20 Tips I wish I would have known when managing Type 2 Diabetes. I also included some client stories too (their names were changed for privacy purposes).
1. Educate Yourself About Diabetes
After my diagnosis, I felt lost. So many “diabetes diets”, “magic supplements”, and “bad foods” that make it hard to understand. I decided it was better to focus on the basics and review the human physiology, exercise physiology, and biology textbooks. I learned that we have to treat Diabetes like a car and going to the gas station. Each time we eat, it’s like going to the gas station to fuel up. Each time we move, exercise, and go about our day it’s like driving the car. The muscles soak up the blood sugars just like a sponge when it is active. And just like a car, if we over-fuel the car, the gas will leak all over the gas station and cause a hazard. But, not having the blood sugar spikes (fueling the car after it is used) is unrealistic. The main issue with people with Type 2 Diabetes or Prediabetes is the body has a harder time using the blood sugars so it stays higher after a spike happens. It’s similar to a fully fueled car, but has a hard time starting or driving. By learning how blood sugar levels work and why lifestyle changes are essential, it made understanding the "why" made the "how" more manageable.
Actionable Steps:
Watch free webinars or courses from the American Diabetes Association (ADA): diabetes.org.
Learn how to read a nutrition label in the shoes of someone with Type 2 Diabetes or Prediabetes: How to Read a Nuturition Label for Diabetes
Ask your healthcare provider about diabetes education programs. Medicare and most insurance plans often cover these.
Resource: Find a Certified Diabetes Care and Education Specialist (CDCES or CDE) near you: https://www.cbdce.org/locate
2. Focus on One Step at a Time
One of my client’s, Sarah felt overwhelmed by her doctor’s advice to lose weight, change her diet, and exercise more. Instead of trying everything at once, she read a book called Atomic Habits by James Clear. It changed her life and perspective on how to change her life with small changes. She started by swapping sugary drinks with 0 calorie sweet drinks. Within a month, she had lost 15 pounds and felt ready to tackle another change.
Actionable Steps:
Write down 3 small, actionable goals.
Pick one to focus on for two weeks, such as reducing soda consumption or taking a 5-minute daily walk after each meal.
Track your progress and move to the next goal once you feel confident.
Resource: To learn more about building a new habit to replace a bad one, check out a breakdown of Atomic Habits by James Clear: https://youtu.be/PZ7lDrwYdZc?si=t02H597owV8Q9ivS
3. Understand Nutrition Labels
When Carlos first looked at a nutrition label, he was confused by the terms and how to read them. After consulting a dietitian, he learned to prioritize serving sizes and fiber content. This helped him swap his go-to granola bar for a lower-carb, high-fiber alternative.
Actionable Steps:
Focus on serving size, total carbs, and fiber first.
Aim for foods with 3+ grams of fiber per serving.
Use apps like MyFitnessPal or Cronometer to scan labels for healthier choices.
Resource: If you haven’t watched the video from tip 1, here is the link again. Because it’s very important to learn how to read, understand, and implement information from a nutrition label: How to Read a Nuturition Label for Diabetes
Additionally, learning how calories work is super important! For both Diabetes management and for weight management: https://youtu.be/LekBg-o9Cp0?si=FdaGmR-0xK8vZ5Ap
4. Learn to Love Carbs Wisely
Maria loved bread and thought she had to give it up. With her dietitian’s help, she found whole-grain bread options and learned to pair them with eggs or avocado for a balanced meal. Additionally, her dietitian was able to debunk the myths associated with Diabetes such as “this diet will instantly reverse your life” or “intermittent fasting is the answer to Type 2 Diabetes and fat loss.” Instead, Maria learned to ask her dietitian to explain how each of those things work. To sum it up, it was calorie deficits and prioritizing foods that were more satisfying like complex carbs.
Actionable Steps:
Choose whole grains like quinoa, oats with no sugar, or whole-grain pasta.
Pair carbs with proteins like chicken or tofu and high-fiber foods like broccoli.
Measure portions to stay within your carb limit per meal.
Resource: Use the Carb Counting Basics guide from the ADA: Link.
5. Prioritize Protein and Fiber
After breakfast left him hungry, Robert switched from sugary cereal to Greek yogurt topped with raspberries, black berries, bluberries, and strawberries. The protein and fiber kept him satisfied until lunch. If the Greek yogurt was too tangy for him, he also used monkfruit or allulose sweeteners that have little-to-no impact on blood sugars to make breakfast more palatable.
Actionable Steps:
Include protein in every meal: eggs, fish, beans, or a high and lean protein choice.
Add fiber with vegetables, whole fruits, or nuts.
Swap low-fiber options (white bread) for higher-fiber ones (whole-grain).
Interested in trying Monkfruit? Check it out on Amazon here: https://amzn.to/3TSQOAi
Resource: Learn about high-fiber foods from Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
6. Stay Hydrated
Anita didn’t realize dehydration was spiking her blood sugar until she started tracking her water intake. She added flavor with lemon slices and set phone reminders to drink regularly. She learned that blood sugars read by a finger prick test or using a continuous glucose monitor tests the concentration of sugars in the blood in addition to the amount of sugar in the blood. So if the sugar concentration is higher, then the blood sugars will be higher. So by drinking water frequently throughout the day, it helped the blood sugars be more stable.
Actionable Steps:
Carry a water bottle everywhere.
Flavor water with lemons, limes, or 0 calorie or low calorie sweeteners.
Set hourly reminders to drink water.
Resource: Use apps like Water Reminder to track your hydration. Or set a timer on your phone every hour!
7. Get Moving with Beginner-Friendly Exercises
Tom hated the gym, so he started walking his dog for 5 minutes after dinner for one month. Soon, he increased the time to 10 then 15 minutes and added strength training with resistance bands, which he found fun and convenient. Instead of lifting weights alone, he joined a Facebook Group of local gym goers and is now excited to meet his friends there to do a group exercise or a group lift.
Actionable Steps:
Start small: a 1-minute walk is better than nothing.
Try activities you enjoy—dance, yoga, or gardening. Or bring a friend to improve accountability!
Use free resources like HASfit for beginner-friendly workouts on YouTube.
Resource: Explore beginner fitness ideas at the ADA’s Exercise Guide: Link. If you want a free workout, check out a free workout video here: https://youtu.be/KXc0YryNMq4?si=UDbNWstG--dxFPnP
8. Sleep Is Your Superpower
Laura’s poor sleep left her craving sugar and with more stress hormones that increased her blood sugar levels. After improving her bedtime routine with blackout curtains, doing a sleep meditation before sleeping, and a setting a bedtime, her cravings went down and energy levels improved. And her blood sugars significantly improved!
Actionable Steps:
Establish a consistent bedtime and wake-up time.
Avoid screens 30 minutes before bed.
Create a calming bedtime routine, like reading or meditating.
Resource: Visit the Sleep Foundation for tips: Link.
9. Manage Stress Effectively
David noticed his blood sugar spiked after stressful workdays. He started meditating for 5 minutes during lunch breaks, which helped him feel calmer and more in control.
Actionable Steps:
Practice deep breathing: inhale for 4 seconds, hold for 4, exhale for 4.
Set aside 5 minutes daily for mindfulness or journaling.
Incorporate physical activity like yoga to reduce stress.
Resource: Try free mindfulness apps like Insight Timer. Or you can find videos like this on Youtube: https://www.youtube.com/watch?v=2K4T9HmEhWE
10. Celebrate Small Wins
When Mia walked 10 minutes after each meal every day for a week, she rewarded herself by holding a movie party with her friends. This kept her motivated to stay active and inspired her to sign up for her first 5k walk. She was grateful for her supporters and always recommends people to celebrate the small wins like they are big wins, responsibly!
Actionable Steps:
Set small, realistic goals like walking 3 times a week for 5 mins.
Celebrate milestones with non-food rewards (e.g., a new book, parties, etc).
Share wins with supportive loved ones or online communities.
Resource: Join a community like the Diabetes Management Group Fitness Group here: https://www.facebook.com/groups/1373653610106124 or local support groups!
11. Avoid the All-or-Nothing Mentality
Josh skipped workouts if he couldn’t do a full-hour because he had the all-or-nothing mindset and would talk negatively about himself. After watching a video about something is better than nothing and giving himself grace for just showing up on a rough day, this changed his mindset about managing his health. Now, when Josh has a bad day, he lowers his expectations to just showing up to a the gym. Once he shows up to the gym and achieved his new goal, if he is still not feeling up to working out, he goes home and calls it a day. If he feels he can just walk on the treadmill for 10 mins, he’ll call that a win.
Actionable Steps:
Embrace “something is better than nothing.”
Break big tasks into smaller, manageable steps.
Forgive slip-ups and refocus on the next action.
Resource: Here is a video on how to improve consistency! https://youtu.be/k_POEh4zAQI?si=XDFPUqBr6ipZY4rJ
12. Stop Comparing Yourself to Others, Instead Track Your Actions
When Rachel compared her progress to her friend’s, she felt discouraged. She didn’t realize everyone was doing 50 other million things in addition to the one they bragged about like “I’m on the keto diet.” or “I only did intermittent fasting.” When Rachel started asking what else they were doing, she learned they were also exercising more than she was, they were taking different medications, and their lifestyles were completely different than what was expected. Instead, Rachel learned to track her actions. What did she eat and consume? When she was stressed, how did she cope? How often did she reward herself? And tracking how her actions led to her results.
Actionable Steps:
Focus on your goals and progress, not others’.
Use a journal to track personal milestones and what lead up to it.
Seek inspiration, not comparison, from others.
Resource: Try journaling to track your progress! If you want to learn more about strategies to avoid comparing yourself to others, here is a video to help! https://youtu.be/IOrmS8vJDQw?si=qWw0lhUoZsMr7cXf
13. Overcoming Guilt & Staying Consistent, Not Perfect
After an indulgent holiday meal, Mark initially felt disgusted, guilty, and terrible that he “fell off the wagon.” After talking with his Diabetes Education Team, he learned that one meal didn’t define his progress. He also learned that if he could focus on the average calories he had during the week instead of tracking 1 day, he gave himself grace that although the holiday was a “perfect day,” he still met his caloric goals when he tracked the weekly calorie goals. By giving himself that buffer, he woke up and returend to his routine the next day.
Actionable Steps:
Accept that perfection isn’t possible.
Reframe slip-ups as learning experiences.
Plan for flexibility, like eating smaller portions of favorite treats.
Resource: Listen to the Diabetes Daily Grind Podcast for real-life advice here: https://diabetesdailygrind.com/
14. Avoid Shiny Object Syndrome
Linda jumped from diet to diet with no success. Keto. Low-carb. Vegan. Carnivore. Using Ozempic. Drinking cinnamon tea or apple cider every day. Intermittent Fasting. She was exhausted from the short-term wins, but then falling apart when she “didn’t stick to the plan.” After talking about her struggles with her therapist to determine a plan to overcome the “shiny object syndrome” of testing out the next fads or “celebrity hacks,” she finally committed to simple, balanced meals and saw steady progress over time. With progress in increasing her step count each day. Eventually, her A1c went from 10.3 to 8.4 in 1 year. Sure, it wasn’t as fast as other people, but to Linda, this progress was monumental after “trying everything” or the past 4 years since her diagnosis.
Actionable Steps:
Focus on making a list of what things are non-negotiables for you. If that means you will never give up chocolate, then learn how to incorporate that into your lifestyle by sharing it with a healthcare professional.
Stick with balanced meals: lean protein, whole grains, and veggies.
Trust proven methods over quick fixes. It’s the boring things like exercising, eating vegetables, and having more lean protein that makes the biggest sustainable changes.
Resource: Watch scientifically proven ways to lower A1c sustainably from a Diabetes Dietitian expert: https://www.youtube.com/watch?v=Rk86LODWk0I
15. Monitor Blood Sugar Levels
After tracking his blood sugars 2 hours after meals in addition to checking it in the morning and night, Alex noticed his blood sugars were crazier than he initally thought. He switched to smaller fast acting carb portions like pasta and added more veggies and chicken breasts, he noticed his blood sugars were more stable.
Actionable Steps:
Test blood sugar before and 2 hours after meals.
Use the results to identify patterns.
Work with your doctor to adjust your plan.
Resource: Are you tired of finger pricks? Then learn about continuous glucose monitors here: https://www.youtube.com/watch?v=8r_jEmpu7AQ
16. Build a Support System
Sophia was overwhelmed by her recent diagnosis of Type 2 Diabetes. She was terrified of her mom and friends judging her or giving unsolicited advice. She wanted to connect with people who understood her struggles so Sophia joined a local diabetes support group, where she gained practical tips and encouragement from others facing similar challenges.
Actionable Steps:
Share your goals with trusted family or friends.
Join local or online diabetes support groups.
Work with a diabetes care team for personalized advice.
Resource: Are you looking for an awesome support group where you can share your struggles or wins with? Join the Diabetes Management Group Facebook Group! https://www.facebook.com/groups/1373653610106124
17. Plan Ahead for Meals and Snacks
Amy always reached for fast food when she was busy, which caused her blood sugar to spike because it was so high in fast acting carbs, high in sodium, low in protein, and low in fiber. She started meal prepping every Sunday, packing balanced lunches and snacks for the week. This helped her stay on track and save money.
Actionable Steps:
Batch-cook proteins like grilled chicken or tofu and pair them with roasted vegetables and whole grains.
Prepare portioned snacks, like nuts or sliced veggies with hummus.
Keep a list of quick, healthy meals you can make in under 15 minutes for busy nights.
Resource: If you want some quick ideas for high protein meals to stick to your goals, check out these channels! https://www.youtube.com/@TheMealPrepManual , https://www.youtube.com/watch?v=pyTHNeRAFwo , https://www.youtube.com/watch?v=jT6TDHP_m6E
18. Work with a Dietitian or Certified Diabetes Educator (CDE)
After several failed attempts to figure out his diet, Ryan consulted a registered dietitian who helped him create a meal plan that fit his lifestyle. This registered dietitian wasn’t a specialist in Diabetes and gave the generic advice of: have 45g of carbs for breakfast, lunch, and dinner…. Needless to say this Dietitian was giving advice from the 1950s which has been debunked. Frustrated, he decided to find a dietitian that specialized in diabetes care and it changes his outlook in life. He was still able to eat cupcakes and learned how to have it in moderation with other foods so his blood sugars can still be stable with his choices. Sure, it’s not perfect, but it’s perfect for Ryan!
Actionable Steps:
Ask your doctor for a referral to a Certified Diabetes Care and Education Specialist (CDE or CDCES).
Bring a food log to your appointment for personalized advice.
Schedule follow-ups to adjust your plan as needed.
Resource: Find professionals through here: https://www.cbdce.org/locate
19. Allow Room for Self-Forgiveness
One evening, Jessica overindulged at a family gathering and felt guilty. Instead of spiraling, she reminded herself that one meal didn’t undo her progress. She got back on track the next morning with a healthy breakfast and her usual walk. She celebrated being able to get back on track instead of lamenting on “one bad day.”
Actionable Steps:
If you stray from your plan, acknowledge it without judgment.
Reflect on what led to the situation and learn from it.
Refocus on your goals with your next meal or activity.
Resource: Read “Self-Compassion” by Kristin Neff for practical strategies to cultivate forgiveness and kindness toward yourself. If you don’t like reading, then watch the TedxTalk here: https://www.youtube.com/watch?v=IvtZBUSplr4
20. Keep Learning and Adapting
Chris discovered that certain foods he thought were healthy, like store-bought smoothies, were spiking his blood sugar and didn’t have as much fiber as he thought. By regularly researching and experimenting with recipes, he learned to make his own smoothies that had more fiber allowed him to reach his nutritional goals.
Actionable Steps:
Subscribe to reputable diabetes newsletters or blogs for updates.
Experiment with new recipes or cooking techniques.
Regularly review your plan with your healthcare provider to make adjustments.
Resource: the Diabetes Management Group has a blog that you can visit here: https://www.diabetesmanagementgroup.org/blog and other blogs that are good can be seen here: https://diabetesstrong.com/ and https://www.yourdiabetesinsider.com/blog
21. Incorporate Fun into Exercise
Erica hated running, so she joined a Zumba class with her best friend. The lively music and group environment made exercising enjoyable, and it became her favorite weekly activity. Of course, for some people, running is their jam. But for others, it could make them feel toasted. Focus on finding exercise classes that are fun and enjoyable instead of dreadful and draining. Depending on the exercise, you can turn it into something fun. For example, you can watch a TV show or stream a show while walking on a treadmill so you can get more steps in and improve your blood sugars.
Actionable Steps:
Choose activities you genuinely enjoy, like dancing, hiking, or biking.
Invite friends or family to join you to make it social.
Mix things up with different workouts to keep it exciting.
Resource: For the ladies: https://www.youtube.com/watch?v=pK4dKNH99VI For the guys: https://www.youtube.com/watch?v=wgxGoSd2g1o
22. Keep a Journal for Tracking and Reflection
Liam started writing down his meals, exercise, and blood sugar readings each day. Reviewing his journal helped him spot patterns and stay accountable. Some of the struggles he had was the hunger cravings when lunch came around. He ended up eating a lot more snacks from a vending machine at work to satisfy his hunger. After learning this, he increased the amount of protein he had during breakfast and was able to make it til lunch with better blood sugars and feeling full and satisfied until then. The greek yogart parfait or protein waffles with monk fruit syrup helped him stick to his goals!
Actionable Steps:
Use a notebook or app to record meals, activity, and blood sugar levels.
Reflect weekly to identify what’s working and what could improve.
Celebrate small victories and note any challenges for future adjustments.
Check out the Monk Fruit syrup here: https://amzn.to/3TSQOAi
Resource: Apps like MySugr or Glucose Buddy can simplify tracking.
23. Stay Motivated by Setting SMART Goals
Tina wanted to lose weight but felt overwhelmed by the long journey ahead. She tried setting the goal for 2024 of “lose weight” and “eat healthy.” Fast forward to March, she didn’t make any progress towards her goals and was upset that she thought she was putting the work in, but wasn’t seeing the rueults. So she shared her frustrations with her dietitian. Her dietitian helped her break her goals it into smaller, Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) goals. Her first goal was to lose 5 pounds in two months by walking 5 minutes after each meal daily. Eventually, she was able to lose weight and found she had more energy throught the day!
Actionable Steps:
Write down one SMART goal (e.g., “Walk 10,000 steps a day on average per week for the next 3 months”).
Break it into smaller steps and track your progress. If you’ve never tracked your steps a day, then the first goal for the week should be, turn on phone setting to track steps per day.
Adjust as needed to keep your goals realistic.
Resource: Learn about SMART goals, check out this video: https://www.youtube.com/watch?v=1-SvuFIQjK8
24. Create a Morning Routine
Melanie generally wakes up late and rushes to a coffee shop to get her morning coffee and breakfast muffin sandwich. Her breakfast didn’t keep her satisfied so she often visits the vending machine during her 1st work breaks, before lunch. Eventually, her continuous glucose monitor beeps saying it’s high right before her lunch break. So she would skip lunch and feel awful for the rest of the day. After deciding she had enough of this struggle, she decided to make a small change to have a more nutritious breakfast. The small change she made was making overnight oats. She used a cup of skim milk, a cup of old fashioned oatmeal, half a cup of frozen raspberries, and ½ a tablespoon of peanut butter. It took less than 5 mins to make, and something she is able to grab in the morning when she runs late. For her coffee, she requests to use Stevia instead of regular sugar to sweeten her coffee and is able to have better blood sugars throughout the day. By doing this consistently for 2 months, she noticed she lost 12 lbs, had better blood sugars, and most importantly for Melanie, she is able to eat her lunch because her blood sugars are within ranges when lunch comes around. It was 2 small changes that led to these big changes for her health.
Actionable Steps:
Prep breakfast the night before, such as overnight oats or hard-boiled eggs.
Set your alarm 5 mins early so you can have an extra 2-3 mins to walk in the morning.
Plan your top priorities for the day to set a positive tone.
Resource: If you struggle with morning routines, then this video is for you! https://www.youtube.com/watch?v=JQFZNQS6eQ0 Especially if you have ADHD.
25. Build Healthy Habits Around Social Events
At parties, Dan often felt pressured to eat foods that spiked his blood sugar. Or drinking beverages that he was peer pressured to have. To avoid this constant battle of wanting to socialize with his friends but making choices to improve his health, he told his friend groups to avoid offering him to have a beverage as one small temptation would be too devastating for his health. (If the friends make fun of Dan for being vulnerable, then Dan decided they weren’t actually his friends.) Dan also brought his own food to the social events so he could still enjoy talking and socializing with people, without the fear of someone peer pressuring him!
Actionable Steps:
Offer to bring a healthy dish to gatherings.
Eat slowly and focus on portion control.
If you overindulge, forgive yourself and resume your routine the next day.
Resource: Here is a video to help set boundaries without making it seem argumentative: https://youtu.be/R7Tx2HCvZLE?si=8ziZxcQXeHObczeW
Final Thoughts
Type 2 Diabetes management is a journey, not a destination. With small, consistent changes, the right resources, and a mindset of progress over perfection, you can thrive. Remember, you’re not alone. Lean on your healthcare team, loved ones, and diabetes communities for support.
Each step you take is a step toward better health, so celebrate your wins, forgive your missteps, and keep moving forward!
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