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

[Anonymous]

When you fall off the wagon and binge, and you will at some point, remember that it is ok. You didn't fail, just took a break and start back the next day like it didn't happen.

[Anonymous]

Im the initial cgm poster. Yes, I mean a continuous glucose monitor. Get a libre3 (I'm sure you can get it prescribed and partially covered). Wear it for a month to really understand your blood sugar. Start with a week of just observing, then try various tweaks to get the flattest glucose curve you can. This will blunt cravings, give you more energy to exercise, reduce joint pain, improve sleep, etc...

For anyone with metabolic disorder, *when* you eat/the frequency of your meals/how you time them to your cycle if you're still cycling is all incredibly important and with a monitor you get so much more insight than with an A1C.

Focus on three types of exercise: something relaxing like walking or yoga, some interval training and some weights. Each modality improves blood sugar in a different way.

Once glucose is sorted out, cholesterol generally adjusts. It's a long road but the CGM data will motivate you. Ime, fasting glucose is the hardest metric to budge but so satisfying once you get there!

[Anonymous]

Making peace with the slow pace is one of the hardest parts for me. I feel like I make a complete overhaul and the weight is still very slow to come off. But little by little it will add up. Currently down 50 pounds.

[Anonymous]

Eat less food--size down portions by half or 2/3s. Use smaller bowls and plates. Drink LOTS of water when you feel hungry. Determine if you are actually hungry or bored/emotional eating. Try to scale down to 2 meals a day--say a late morning (11:30am meal and then dinner.

[Anonymous]

It may be that you'll rarely go out to dinner but if you do, ask for a take-home container right away. Eat half at the restaurant/take home half.

[Anonymous]

Anonymous wrote:Eat less food--size down portions by half or 2/3s. Use smaller bowls and plates. Drink LOTS of water when you feel hungry. Determine if you are actually hungry or bored/emotional eating. Try to scale down to 2 meals a day--say a late morning (11:30am meal and then dinner.

Pay attention to the feeling of “not hungry” vs “full”. Aim for not hungry… you don’t need to feel full.

[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.

Congrats for taking the first step. My advice would be to know this is a life long battle so don't crash diet or do anything you can't sustain. Ideal os to lose one or two pounds per week. Eliminate the bad and don't have it in your house. Cut back but not everything. Check food portions

Drink more water and get at least 150 minutes of exercise per week. Join a support group or have someone who can keep you accountable.

You can do it!

[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.

Your health is 10,000,000 times more important than any of these activities. Drop something somewhere else to make more time and prioritize your health.

[Anonymous]

Anonymous wrote:

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!

This. If it gets way too hard know there are drugs that will help you.

[Anonymous]

Go to your doctor and get an official weight and blood work. This way you can still qualify for the weight loss drugs if your weight loss plan does not work fully or gets very hard.
Suppose you lose 75 but then start to regain as 95 percent do, you will be too light to qualify for the drugs and will need to regain it all to qualify for the drugs. If you get a diagnosis and pre approved for a prescription NOW you will have a choice about whether and when to use these meds in the future.