Starting the weight loss journey - tips? Words of wisdom?

[Anonymous]

May I just share and get tips for the future? Three weeks ago I was diagnosed as diabetic. I’m 5’6” and weighed 245 lbs.

I made some changes and lost 9 lbs in the last three weeks.

I walk 3x/week and started eating the following:

Breakfast: 1 piece high fiber bread, 2 soft-boiled eggs, 1/3 cup fresh spinach, and tons of black pepper

Lunch: 1 cup fresh broccoli, 3/4 cup cherry tomatoes, 1/2 cup red pepper, 1 cup carrots, a little hummus to make the broccoli palatable, and 2 chicken tenders or 8 shrimp.

Dinner: either something low carb or vegetarian (my triglycerides were also high). Last night it was chicken and salad, tonight it was chickpea curry with cauliflower and peas on dal.

Any words of wisdom for me? I’ve made good progress the last three weeks, but I have a long way to go.

[Anonymous]

Do not attempt this without a cgm. For all you know the dal spikes you as much as a cookie. Mmi think your meals generally sound great but you need daily data.

I would also try some fasting the week after you get your period. It really helps reset your baseline insulin.

[Anonymous]

Nice work! It sounds like you are making lots of good changes.

One thing I have had to learn is that it's a marathon, not a sprint. So I try to make changes and choices that are sustainable, not things I have to power through. I try to be gentle with myself and treat it as a learning experience when I mess up, rather than berating myself.

[Anonymous]

- slow and steady

- mistakes will happen. they aren't the end of the world, and they don't mean failure. keep trying.

- don't drink your calories

- take the stairs, walk the extra steps, take the long way

- bulk up your meals with vegetables, as much as you want

- make good choices in the short term - don't focus on the long term. keep making short term/immediate good choices, and they'll add up. focusing on the long term can feel overwhelming and unattainable.

[Anonymous]

Anonymous wrote:Do not attempt this without a cgm. For all you know the dal spikes you as much as a cookie. Mmi think your meals generally sound great but you need daily data.

I would also try some fasting the week after you get your period. It really helps reset your baseline insulin.

What is a cgm?

Interesting about the fasting!

[Anonymous]

Beck Diet Book - CBT approach that makes it less emotionally complicated

[Anonymous]

Weird but I wish I'd taken more BEFORE pictures.

[Anonymous]

My guess is that cgm is a continuous glucose monitor.

[Anonymous]

This seems very strict - I wonder if it's sustainable longterm. Create a plan for what you'll eat when invited out to restaurants.

[Anonymous]

Anonymous wrote:Do not attempt this without a cgm. For all you know the dal spikes you as much as a cookie. Mmi think your meals generally sound great but you need daily data.

I would also try some fasting the week after you get your period. It really helps reset your baseline insulin.

CGM?

[Anonymous]

The revised food choices seem good. You can handle and should be walking a lot more than 3x a week. Unless there is something you aren’t mentioning.

[Anonymous]

Anonymous wrote:The revised food choices seem good. You can handle and should be walking a lot more than 3x a week. Unless there is something you aren’t mentioning.

OP here. Walking is hard to fit in. I have three kids who are each in multiple activities. I’m always running someone to baseball, ballet, cello lessons, etc.

[Anonymous]

Anonymous wrote:May I just share and get tips for the future? Three weeks ago I was diagnosed as diabetic. I’m 5’6” and weighed 245 lbs.

I made some changes and lost 9 lbs in the last three weeks.

I walk 3x/week and started eating the following:

Breakfast: 1 piece high fiber bread, 2 soft-boiled eggs, 1/3 cup fresh spinach, and tons of black pepper

Lunch: 1 cup fresh broccoli, 3/4 cup cherry tomatoes, 1/2 cup red pepper, 1 cup carrots, a little hummus to make the broccoli palatable, and 2 chicken tenders or 8 shrimp.

Dinner: either something low carb or vegetarian (my triglycerides were also high). Last night it was chicken and salad, tonight it was chickpea curry with cauliflower and peas on dal.

Any words of wisdom for me? I’ve made good progress the last three weeks, but I have a long way to go.

Ozempic!! Run, don't walk to get yours!

[Anonymous]

Anonymous wrote:

Anonymous wrote:The revised food choices seem good. You can handle and should be walking a lot more than 3x a week. Unless there is something you aren’t mentioning.

OP here. Walking is hard to fit in. I have three kids who are each in multiple activities. I’m always running someone to baseball, ballet, cello lessons, etc.

So walk around the outfield fence during practices or games. Or bring your kid to warmups and go take a walk until game time. Same with dance or music -- find a place to walk while they're practicing, rather than going and coming back.

Overall, focus more on adding things in (water, vegetables, movement) and less on cutting things out. You won't feel as deprived. This is not a "diet" you're doing for a set period of time, this is a new way of caring for your body so it will give you the future you want.

[Anonymous]

It took a long time to put on and it will take a long time to get off. Slow and steady is sustainable.