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Posted by mygifts2 on 10-May-2011 21:37 Report
I Want and Need to Lose some Weight
 Hi everyone.  For my health's sake I definately need to lose some weight.  I do have a few drawbacks that have to be allowed for, so am hoping some of you may have ideas for me.

1.  I have an ongoing lower back problem that limits what I can do as far as exercise goes.  About all I can do is walking and then it has to be on a flat surface (no hills etc) and a limited time span.  I could not walk for half an hour or more.

2.   I am diabetic (with high cholesterol and blood pressure) and losing weight would be beneficial for those conditions.  So I am on various medications (continually) and things like diet food bars or shakes are not suitable for me.

I have read with interest other posts with various means people are using to lose weight, but  as a diabetic I have to have a certain amount of carbs, good fats etc in my diet, so I can't go for  a no carb, no fat etc diet.

Any suggestions on changes I can make that will promote weight-loss?  My diet is pretty good (as it has to be)  I have my 2 pieces of fruit a day, and try for the 5 veggies or salad as well.  Potatoes, bread, pasta etc is kept to a minimum, meat is always the heart tick stuff, chicken is lean, and I also eat fish (tuna prawns etc).  I have changed the way I cook, with minimum or no oil used and dry roast meats as well.
 
Replied by bitemycrankshaft on 10-May-2011 22:05 (Ref 2291100) Report
My advice would be to see your GP... tell them everything you have written in your OP... and follow his/her instructions.  This is definitely the safest way... especially when you have other underlying and/or associated health issues.

Three weeks ago, my GP sent me to a nutritionist who in turn gave me a 6 month gym membership (covered by medicare). I now do a light workout (45 minutes) two days a week... have a slightly modified diet (same foods in different quantities)... and I walk for at least 30 minutes a week. This program has seen me lose 4kg in the first week and another 1.5kg in the third week (had a week off for Easter)... and I've already gone down a size in clothing. I'll be happy if I can drop another 75 - 80kg... but that is obviously going to take some time.

Good luck with whatever you decide... and I hope you achieve your goal   


 
When one door of happiness closes, another opens; but often we look so
long at the closed door, we do not see the one which has opened for us.
Replied by mygifts2 on 10-May-2011 22:45 (Ref 2291112) Report
 Hi bitemy.  Thank you for that.   Yes I have discussed this with my doc and he is happy with the way I eat etc., and he is the one that told me not to over exert my back as  if the disc ruptures again they cannot fix it.  A few weeks back for some reason, I started to retain fluid.  Doc changed my blood pressure tabs to one that included a diuretic(sp?).  I had put 2kgs on, without anything having changed.  However, these tabs are doing the trick and I have since lost those 2 kgs.

So I am back to the 84kgs I was at before the water retention, and that's where I seem to stay.  Because I have to take tabs ( total of 7) per day, and these have to be taken at brekky, lunch and dinner,  because I must have food with them.  And yes, apart from not having sugar and sugar-laden foods, I have adjusted the portions I eat at a meal, so they are less.  Once your tummy gets used to having less, it does adjust.
Ah well,  I will keep on searching and see what I can find on the net that may suit me.
Replied by magnolia134 on 10-May-2011 22:51 (Ref 2291114) Report
Weightwatchers.

Seriously, this is by far the best way to lose weight, and keep it off, as it teaches you what you can eat and how much - the two most important factors in weight loss.

Contrary to the impression shows like the Biggest Loser give, exercise has minimal bearing on weight loss, unless you do enormous amounts of it. Exercise becomes beneficial (in moderation) once you have lost some of the weight as it will help tone up those flabby bits, and you will feel more able to cope with it.

I've told my story several times in the forum, but here I go again - in late 2007 I was diagnosed as borderline diabetic. I joined WW, and over the next 11 months, lost 20kg and reached my goal weight. Yes, it took time (there was a 2 week holiday in Sept when I gained some of the weight lost) but by losing weight slowly, I learned not only what I could eat, but how much in order to lose weight and that became an ingrained habit. I have kept the weight off since November 2008. If I gain an extra kilo or so (as happens), I know what to do, There are no precooked packaged foods (e.g. Lite n Easy, Jenny Craig), so you learn to cook the right foods for yourself - apart from it being a lot cheaper. And let's face it, the changes you make are for life if you are to keep the weight off. You can't eat LnE or JC for life. And diet shakes/meal replacements are only a quick fix that cannot be sustained (cost, boredom etc).

My blood sugar is now normal. The only exercise I did for the first 10 months was walking - neither strenuous or prolonged. To help lose the last few kilos, I joined a gym (Contours) which not only helped me reach goal, but made me fitter and stronger. I have continued going to the gym for the last two and a half years, not with the intention of maintaining weight loss, but maintaining fitness, muscle tone and strength.

If your diet is already 'pretty good' as you have said, it may simply be a matter of adjusting your portion sizes in order to lose weight. WW can help you learn this, as well as ensuring what you are eating really is 'pretty good'.

Good luck.
Replied by mygifts2 on 10-May-2011 23:25 (Ref 2291123) Report
 Thanks for that magnolia.  No I am not interested in the Jenny Craigs or similar programmes.  I had a friend that spent thousands, lost minimal weight, and put it back on plus more when she stopped.  Her hubby was not impressed.  But I have given weightwatchers some thought and will look into it a bit more.

I have done such things as replace white bread with grain bread, wholegrain cereals instead of processed ones, low fat/cholesterol spreads instead of normal butter or marg, low fat milk instead full.  No sugar and when I make wholemeal muffins etc I use Hermesetas powder as a sweetener.  I could go on an on with what I have changed or substituted and it wasn't difficult to do.

I have a diet sheet from a registered dietician with the NDAS and from what I can see I am on the right track and it is all about the portions.  The one thing I do find difficult is to eat all the food they say is required.  Brekky, morning tea, lunch, afternoon tea, dinner and then supper as well!!  As a person who never ate breakfast (bad I know) I find having to eat it now stops me from being particularly hungry just about all day, so lunch is always a small meal and I try to have a piece of fruit in the afternoon.  Small dinner at night.
Replied by missdaisy on 10-May-2011 23:37 (Ref 2291125) Report
I've recently started eating as much raw food as I can;  i.e. fruit and vegs.  I chop a lot up in my food processor and if I don't like the taste, I add an apple. yummy.  I've also taken up swimming which seems to be doing wonders too.  Have you tried gentle exercise in water?  The best thing for you for exercise would probably be to hire a personal trainer, one who is trained in rehabilitation.  If your diet isn't a problem, then it's probably up to the exercise, as with me. Hard when you have handicaps, but it's much easier and gentler in water.   I'm feeling much better for it. and my clothes are starting to have a little bit more room in them.  I don't weigh myself as it's too demoralising.
Replied by gypsycat on 10-May-2011 23:40 (Ref 2291126) Report
 I lost a lot of weight simply by drinking  3 litres of water a day. It fillls you up so much you don't feel like overeating. I wasn't intentionally trying to lose weight, I did it for other medical reason.
Replied by farida3993 on 11-May-2011 05:44 (Ref 2291138) Report
good morning all,    mygifts2, your diet is good and as you said it is perhaps a matter of quantities/ calories - may i suggest that you visit calorie king australia.com.au (i found this website very helpful) - basically it will tell you how many daily calories you need to lose weight, according to your weight, height, age and lifestyle - it provides calories and nutritional information of many food items and also suitable recipes. True, you'll have to count calories, but you'll soon get used to it  - it is certainly worth a try - cheers!  
Replied by jesse-grub on 11-May-2011 06:34 (Ref 2291140) Report
I was told by my doctor to loose some weight as I was classed as obese - so I lost 35 kilos over a 12 month period.

To do this I cut out all takeaway foods, processed/packaged foods, sweets, cakes etc.  Keeping to three meals a day with healthy snacks in between and walking 30 minutes twice a day (to and from work).  The only fats, salts, sugars in my food were naturals ones not added.

The other thing to easy weight loss is how you eat your food.  If you sit in front of the TV, read a book, sit at your desk at work, argue with someone, gulp and run - then your digestive system does not work properly.  Sit at the table and eat slowly and peacefully concentrating on what you are eating and enjoy the meal.  You can talk to people but in a pleasant relaxed manner.  Sounds crazy but it works.  So let your digestive system work breaking down and sorting the food that you are eating.

The other important thing is to eat breakfast - skipping it does not help weight loss.  A healthy cereal of grains and fruits is good with a light youghurt is good.

Good luck.
Replied by chloecat on 11-May-2011 06:37 (Ref 2291141) Report
 As you may remember I became a diabetic about the same time as you, but I had another GTT a month ago and now I'm only boarderline.  All I did was cut out the mar/butter altogether, ate a couple of slices of grain bread a day (can't eat too much fibre because of other problems) drank water only - use to have maybe a glass or two of soft drink (not coke) a day, don't think I did much more really, didn't exercise much as I also had some sort of virus.  I know I lost weight as my new doctor weighed me and said I had - I don't weight myself because I go on how I feel and look, not what I weigh.

You would have gone to a dietician, so would have the basics of what to do (mine was usless and didn't know what to tell me to eat because of the fibre problem) 

Only advise is to stay away from crumbed meats like schntizels - even if they are dry fried etc - they still hold some fat, roasts no matter how they are cooked are still generally fatty, any sweets, cakes, muffins (even if made with artificial sweeteners - IMO these will kill you quicker than the diabetes)  grill all meat and steam/microwave all veg, no gravy.

Now I need to practice what I preach pmsl 
Replied by me on 11-May-2011 07:06 (Ref 2291143) Report
Hi there

As a personal trainer my thoughts are - not written in stone - its what you are comfortable with

Aqua classes - gentle type
walking in water
fitball workouts - light weights

Also a lot of gyms have a GP referral program - they write a program for you designed around your medical problems
Replied by issabella10 on 11-May-2011 07:50 (Ref 2291146) Report
Another thing to remember is that if your around peri-menopause/menopause age loosing weight is even harder . A slower weight loss is more likely but that also means it's more likely to stay off.

My GP ( and obviously check with yours ) advised me to simply not eat carbs after 1pm . No white flour products . You can replace your carbs that you need to keep your insulin levels in check with rice noodles and other flour pasta's ( see the health section in your supermarket)

There's also a bread called "weight management " by Burgen ( 17 Carbs compared to up to 42 for other bread). It's expensive at $5 a loaf but I just take 2 slices out of the pack which I keep in the freezer every 2 days and have wholegrain crackers on the other days for lunch etc.

No sugar , and that also means fruit sugars so watch the amount of fruit consumed . If you have a sweet tooth you can now get sugarless lollies at most Chemists and they are actually nice to have to take cravings away.

Now that I've lost 8 kilo's since Feb ( slow loss but I'm also having 2 days a week when I 1/2 diet and include carbs) and it's not been easy but I have no cravings for what I no longer eat .

Cutting out any processed flour products and no sugar seems to be a key ( biscuits , sausage roll , bread , pasta , potatoes etc ) for me.

Ohh that and the dreaded hot porridge for breakfast with a table spoon of unprocessed oat , yuk but it apparently lowers cholestorol and absorbs up to 20 % of fat consumed as it passes through the body .
I watch TV when I have breakfast and try to ignore what I'm eating lol.

It fills you up and I'm never hungry not even by lunchtime so you tend to eat les in the middle of the day as well.
Replied by bargainsonline on 11-May-2011 08:36 (Ref 2291155) Report
first of all sugar is no good for you......stop eating it

also as a diabetic .....sugar should be avoided


just by doing this ...you will loose weight

i find equal is a great alternative to sugar

diet pepsi  is great also

good luck!!! 
Replied by mygifts2 on 11-May-2011 08:37 (Ref 2291159) Report
 Thank you everyone you have given me some great ideas.  I have heard a lot about not eating carbs after 1 or 2 pm in the day and am definately going to give that a go.  It will (or should) be easy for me to work around, as with hubby being the only one home most of the time for the evening meal, I could have mine (if carbs are involved) at lunch and a light meal for dinner.

When I was first diagnosed I did panic a bit and virtually only ate enough to take my meds with and didn't allow myself anything that remotely 'smacked' of sugar, and even tho I did lose a couple of kilos, I also got depressed with it all.  I also got attacks with low blood sugar, but my doc set me straight and I began to learn how to eat.  He also told me to allow myself a treat once in a while, the meds I am taking will cope with it,  I have lowered my cholesterol to an acceptable level, my blood pressure has been really good for some time now, and I have to have blood tests every 6 months to keep an eye on things, and these are always a good result.

I am not feeling unwell at all, in fact I feel quite healthy, but I don't like the way I look and if I can lose 10kgs, will feel a lot happier.
Replied by mygifts2 on 11-May-2011 08:42 (Ref 2291171) Report
 Thanks bargains.  I don't eat sugar, there is no sugar in my house lol.  I use the sugar substitue in cooking (if I need a sweetener) and diet pepsi is what I drink if I want something other than coffee etc.  Rarely touch alcohol these days, and if I do it is a glass of wine which has been diluted with soda water.

I definately need to go back to drinking a lot of water.  I did this religiously in the early days of being diagnosed, but admit I have dropped back.  Starting today, I will go back to at least 2 litres a day.
Replied by busymitts on 11-May-2011 09:24 (Ref 2291182) Report
Get dentures - just about guarenteed to lose around 20kg in 6wks...and still dropping. :)
Replied by mygifts2 on 11-May-2011 10:51 (Ref 2291213) Report
 LOL busymitts.  Not a bad idea.

Well I weighed myself this morning (cringe), had a small banana and 2 slices of toasted 9 grain bread with a small iced coffee (homemade, no sugar, lowfat milk), and have fired up the water bottle ready to go on a walk.  Molly (my dog) and I will be setting off shortly and I will try for 20mins today.  Work my way up to 30mins gradually, as I have to stop if my back starts 'pinging'.  
Replied by quickbuys on 11-May-2011 11:49 (Ref 2291220) Report
mygifts, my problems are the same as yours. there is a new book out called the

CSIRO Diabetes Diet and Lifestyle Book

good luck.
Replied by mygifts2 on 11-May-2011 14:57 (Ref 2291250) Report
 Thanks quickbuys I will go looking for that.

My walk lasted 10 minutes.  It started to bluddy rain lol.  Molly absolutely hates rain.
Replied by Forgiven on 11-May-2011 17:23 (Ref 2291281) Report
 Hi mygifts

The following website, although American, is full of common sense and great info, I have found it very helpful, can sign up for emails, etc.  At first I though it might be another money making thing but now I know they genuinely want to help people.
http://www.thedietsolutionprogram.com/   Cheryl....
Replied by mygifts2 on 11-May-2011 20:06 (Ref 2291310) Report
 Thank you Cheryl I will go have a look.
Replied by busymitts on 11-May-2011 23:17 (Ref 2291339) Report
Bananas, though high in potassium, are similar to potatoes & add weight, go for berries instead & substitute potatoes for pumpkin or sweet potato. Stop all soft drink, even so called 'diet' soft drink for they are sometimes more in sugar content than normal soft drinks. Drink lots of water, add some lemon or lime juice for flavour if desired but no cordials either. Important info is to read the labels on foods to determine just what's a serving size for its all too easy for ppl to increase portions without realising they've just dished themselves 2-3 servings & you would be surprised just how little is 1 serving in foods, so out comes measuring cups, spoons & scales. 

There's another site (I hope I don't get into trouble with admin on this) it's free, it's American but ppl from all over the world are members & form support communities within the forums, no spam sent, you can sign up for emails & tips if wanted, have heaps of educational reading on site to suit you yourself & any medical obstacles you may have, you can track daily food intake of cals/kj's, carbs, protein down to even vitamins & minerals within food consumed to suit your personal requirements with nutrition, personal exercise tracker with suggestions (again suited to your medical obstacles), forums for motivation & help,  physical measurements & weight tracker, achievements & goals tracker, (did I mention tracker for just about everything for there is a family oriented onsite area if ppl have other family members that wish to become more healthy & then its a team event tracker literally) - even has healthy recipes that uses just normal food straight from your supermarket & fridge, nothing fancy & won't push squat in selling anything to you, you can opt for public or private profile too - I've put other ppl onto this site & seen it work for them (I get nothing from ppl joining either)...might be worth a look at, just remember to not spend too much time there coz sitting reading all day (though it may be tempting with the site) isn't going to lose those excess kg's PLUS the site can also work in reverse for the other end of the scale ppl that are underweight for putting on weight.
Slap me admin if you wish but here goes with a cringe -  but if it helps OP or just 1 person, good stuff. :)
 
http://www.sparkpeople.com/

Whatever your choice OP, good luck, don't give up & even if you have a break, get back to your goals when you can. :)
Replied by busymitts on 12-May-2011 00:08 (Ref 2291346) Report
Another thing before I head off & yes admin I know the 2 posts in a row rule here (I ran out of character allowance) but OP (or anyone else reading) - that site I linked above, you can eat as much or as little as you want, you won't starve - or you can if your at the other end of the scale BUT you will learn to become healthy either way. No one can do it for you but you yourself & again, good luck ok. :)
Replied by mygifts2 on 12-May-2011 08:21 (Ref 2291366) Report
 Hi busymitts.  Thank you for that, I will go have a look at it.  Yes I know bananas are supposed to be a 'fattening' fruit, but they are also very good for you.  I don't eat them every day, this morning I am going to have a pear and then the toast with the small iced coffee for brekky.  Crispbreads for lunch with tuna, onion and tomato and a small bunch of grapes.

Dinner tonight will be a challenge as we are going out to eat.  My neices husband is over here this week with work and he flys  back to Perth tomorrow.  I don't know what's on the menu where we are going (they always want to serve chips with everything, no matter where you go), but if that's the case I will ask for a small potato instead.

Believe it or not, after just one day of adjusting what I eat,  I feel better and lighter for it.  Probably all in my mind but what the hey...lol
Replied by trinker_belle on 12-May-2011 09:04 (Ref 2291373) Report
Hi gifts,
there is a book available called 'fit for life' it's a bit dated but I tried their 'lifestyle' and it's a bit tough to implement but seems to work!
They explain the whys and hows of digestion, body rhythms and it all seems to make sense!
basically, because of the body's rhythms, they suggest:
1-no eating between 8pm - 4am
2- only fruit / fresh fruit juice till 12pm
3- normal food(no junk!) till 8pm
but...
the book is big on food combining, not mixing carbs and proteins due to the digestive acids used.
- so no carbs with proteins
- no protein with dairy
- no fruit for 2 - 4 hrs ofter a meal
- you can eat some fruit 1/2 an hr before a meal, means you eat less at meal time

You have to sort of plan your meals and times, after trial and many errors, I follow:
-8am fruit, 10am fruit, 11am fruit, 12pm muesli with oatmilk, or w/meal toast with a smidge of peanut butter, 3pm fruit/ raw veg, 4pm tuna with salad greens, 7pm raw veg, 8pm dinner - steam veg with some protein or tuna

I've combined this with some teachings from Dr Shinya - mainly to chew your food really, really well, not to drink anything during a meal - so you don't dilute those digestive juices, and to cut coffee, tea, etc - his book is 'the enzyme factor'.

It took me a couple of weeks to get (mainly) into their lifestyle, Both books are big on no dairy and no meat, but that's really tough for me, so that's the only thing I haven't followed.
and so far over the past 7 weeks I've lost almost 10 kgs, and that is without much excercise due to an almost bung knee. I've taken up gentle swimming 3x per week - since it's not load bearing, and another 10kgs lost will hopefully see me on the treadmill.

 Wishing you all the best of luck!!!
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