Doc is giving me 3 months to drop weight or i will be put on meds for diebeties and hb pressure
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I'm pre diabetic as well... doctor told me same thing.... I also have numerous other ailments and conditions... and take tons of medications... first give yourself credit for being here and logging....My Doctor told me I lacked the WANT and that made me mad...I don't like someone telling me I can't do something... so find your drive and as you eat better and lose some.... the energy will come back... then you'll find you want to do more things exercise etc to feel better ..... add some people on here for motivation and accountability.... best of luck to you. You Got This!0
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It aggravates me when doctor's say "lose weight or else" but don't give any suggestions or set you up with any tools to get started. You can do that really without having to workout that much. Ask him for a referral to a nutritionist or dietician - somebody who knows about foods, how they breakdown, how to really read the labels and help you understand what's going in your body and what you can do when certain obstacles come up, like if you're still hungry but eating the right foods.
The number 1 first things I would do:
1. Log everything that goes in your mouth down to the condiments. (Become a "food journal nazi".)
2. Get an activity monitor - one that can sync with MFP. I have a fitbit1 and it gives me a graph of how many calories I've consumed vs. how many I've burned. This helps in case you hit your 1600 calories (just for example) and you usually burn 2100 in a day - that means you can have a little something for about 100 calories and not feel guilty, and not have it dramatically impact your efforts much at all.
3. Drink water. At least 8 glasses a day.
4.More fiber. I use Chocolite Protein Bars from www.healthsmartfoods.com. They have about 10g protein, 10g fiber, are sugar free/gluten free and about 100 calories. They also have caramel pecan thingies that have less calories and more fiber. I'll have 1 or 2 a day with a big glass of water.
5. Once every 45 minutes to an hour, get up and take a lap around the office - that'll help you get some steps in, and not be as stiff from sitting for so long.
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You can do this! Walking is fantastic for the body to start with. Make several little changes as trying to take stairs. Focus on what you can eat and not what you can't. There are so many good sites on the web but I would start with the American Diabetes site: http://www.diabetes.org. There is so much good information and the good news...our bodies are very very receptive to eating healthy and exercising to control diabetes. Bad news: If you have high BP and Diabetic you are at increased risks for stroke and heart attack.
You know to decrease sugar, investigate what a healthy diet to prevent diabetes is:
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/diabetes-superfoods.html
Another very good habit to get into is drinking water...keeping hydrated helps.
People with diabetes have an increased risk of dehydration as high blood glucose levels lead to decreased hydration in the body.
There are a few ways that exercise lowers blood glucose:
Insulin sensitivity is increased, so your cells are better able to use any available insulin to take up glucose during and after activity.
When your muscles contract during activity, it stimulates another mechanism that is completely separate of insulin. This mechanism allows your cells to take up glucose and use it for energy whether insulin is available or not.
This is how exercise can help lower blood glucose in the short term. And when you are active on a regular basis, it can also lower your A1C.
- See more at: http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/blood-glucose-control-and-exercise.html#sthash.k7FHtNUJ.dpuf0 -
I suffer from lack of energy quite a bit, even AFTER I've lost a little over 40 pounds AND changed how/what I eat. I've been taking B50 vitamins at night which really help. If I stop taking them for a few days, I really feel the difference. Have you thought about doing an at-home program, like DVDs or something? I can only speak from my own experience (and NO I'm not a Beachbody coach, so please, spare me the attacks!), but Focus T25 was a really great program to help me get started. It's only 25 minutes, and there is a modified version. I hate going to the gym myself, so DVDs are the way to go for me! I wish you luck... it's an uphill battle, but it's worth the climb!0
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I have never been pre diabetic, doctor was always amazed at my blood tests because I was 5'09" and was between 280 and 300lbs depending on the year. 2015 I decided enough was enough. I joined MFP, got a fitbit and committed myself to becoming fit. I lost 110lbs and am maintaining between 170-175lbs. Follow the MFP program, log your food religiously, use a food scale not measuring cups, and come here and read and if needed ask for some support. The Calories in/calories out program works. If you stick with it, you will likely lose much more weight in the next 3 months then the doctor even asked you to do.0
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@mikejdeleon85 With only 12 posts it tells me you are new to MFP.
Welcome to MFP and the Forums.
Picking an item from the Food Database can be a challenge due to the huge number of Multiple entries with similar names.
Some of the Key things I look for is USDA in the name/description as this indicates that the person who entered it used the USDA Food search web site as a source. I will compare the MFP Nutrition Data to the USDA Data. If you look at the nutrition data and see multiple users have confirmed it then it's probably a good choice.
I recommend the link below to Logging Accurately as it has been one I constantly refer back to.
logging-accurately-step-by-step-guide
I recommend some additional good reads for you to start this journey as my "incredibly generic advice" when someone is new to MFP and over whelmed or struggling.
The-forum-survival-guide
http://fit101.org/the-step-by-step-guide-to-losing-weight-with-myfitnesspal/
At the Top of most Forums you will see a Discussion with the Words Announcement underneath them. As an example go into the General Diet and Weight Loss Forum.
general-diet-and-weight-loss-help
You will see 2 Announcement Posts ( Closed ) and a list of additional posts by members. If you open the Announcement Post you will see a list of Links to posts that are a great source of information.
most-helpful-posts-general-diet-and-weight-loss-help-must-reads
Of all the "Stickied" Posts these are some of the ones that I keep referring back to all the time.
important-posts-to-read
youre-probably-eating-more-than-you-think
A-guide-to-get-you-started-on-your-path-to-sexypants
how-and-why-to-use-a-digital-food-scale
A 4 part Blog about the power of habits.
The-power-of-habit-part-1-why-habits-matter-688130
These are just a few of the many great posts that have been so helpful.kristieshannon wrote: »Good job! That's a great start. Start vigilantly tracking your intake, eating less than you expend in a day and the scale will start showing results.
They Nailed it. Accuracy in Tracking and Attitude are key to Success.Some very good advice here
A good mental attitude helps, although it can be difficult to get into it.
Remember, you as a person, can do anything, you are capable of anything you put your mind to, you just have to want it enough.
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With exercise sometimes you have to fake it before you make it. Start off with walking a little before or after work. Tell yourself you have to go at least 10 minutes before deciding it just isn't happening. You can't quit until you walk at least 10 minutes. Most of the time you will find that after that time it really isn't so bad. Let this be part of your "me" time and listen to music, audiobooks, or podcasts. I'd even suggest outside in the fresh air while getting some Vit D instead of a using treadmill. It really truly helps boost your mood. Once you are easily able to walk 30-45 minutes at a good pace I'd start slowly incorporating other things to get the ball rolling even more. Maybe a little weight training a couple times a week, or even C25K - a walk/run program to help you be able to run for 30 minutes. Baby steps is better than no steps.0
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Walking is great exercise, especially for someone who is large. It's awesome that you've been doing it already, and try increasing your step total or distance (1000 steps or another go around the block, say) each day. It's low impact, it's sustainable, and it's something you're already 100% competent at. If you have or can get an activity tracker like a fitbit, many people (myself included) find them super motivating for moving more in small amounts throughout the day, and realizing that a few minutes pacing here and there can add up to hundreds of calories worth of movement over the course of the day.
So many people think you need to go to a formal exercise class or gym, or go for a run to get meaningful activity, but getting up and just going for a walk around the block is a legitimately great start.0 -
When you pay attention to your logging and very close attention to your calories, you will see that you do not need to only eat white meat.
You can eat other meat as long as it fits in your calories: small sirloin, low fat hamburger meat, pork chops, dark meat chicken, salmon.
Also beans, lentils, some nuts (weigh nuts carefully because the calories add up quickly).
Regarding having no energy: Talk to your doc about your sleep and whether or not you might have sleep apnea.0 -
mikejdeleon85 wrote: »sugargrammy45 wrote: »One more thing . . . if your blood sugar is a concern for your doctor, you have to be extremely cautious about your exercise. Someone with diabetes should never exercise without having eaten carbs first. The right carbs will help steady your blood sugar so you don't have a low blood sugar problem during exercise. Also, take sugar or juice with you when you exercise so if you do have a low blood sugar problem you will have something to eat immediately to bring your blood sugar back up. Most people without diabetes and a lot of people who have it, do not realize that one can actually die faster from low blood sugar than from high blood sugar. Do you test your blood sugar in the morning? If your blood sugar is high you will definitely feel too sluggish and tired to get out of bed. I know this is long but I've had diabetes for a long time and these are important things to know.
wow I wasn't aware of that during exercise I assumed I was doing right by low carbs throughout my day guess that explains the few times I was getting out to the gym and basketball I began to feel sluggish during with only water I was drinking and not much of it.
Doctor prescribed me a diuretic pill for diabetes and now im waking up at 170-200ish prior to that I was waking up at 300 and through out my day at one time was over 500.
but since then ive been researching and incorporating lots of greens and realized that has had a positive effect on getting my sugar down
No.
1) Diabetics do not get to eat extra carbs for exercising. Diabetics (on meds, especially insulin, not prediabetics without medication) need to plan meals and meds throughout the day and see how they need to adjust depending on physical activity. But, since your exercise is a relaxed walk and you are not on medication, absolutely do not add extra carbs.
2) If you are prediabetic, exercise is not for weight loss. Exercise will help with diabetes management regardless of/in addition to weight loss. You do not need to do intense exercise. Walking a lot throughout the day will probably be more effective than short periods of more intense exercise. So, up your walking and you will be fine.
3) Diuretics are for blood pressure, not diabetes.
4) With the numbers you quote, you are not prediabetic. You are close to getting permanent health damage diabetic. More than one fasting glucose readings of above 120-130 mean you are diabetic. More than one readings above 200, no matter what you have been eating, mean you are diabetic. Call your dr again, make sure you have a strict diabetes meal plan. Not guidelines to loose weight in general. A meal plan for diabetes.0 -
sugargrammy45 wrote: »Someone with diabetes, or close to having diabetes, should never exercise without having eaten carbs first. The right carbs will help steady your blood sugar so you don't have a low blood sugar problem during exercise. Also, take sugar or juice with you when you exercise so if you do have a low blood sugar during exercise you will have something to eat immediately to bring your blood sugar back up. Most people without diabetes and a lot of people who have it, do not realize that one can actually die faster from low blood sugar than from high blood sugar.
People with type 2 diabetes do not get hypos UNLESS they are taking insulin, a medication that generates insulin without regard to the need for it (sulfonylureas, for example), or are in a situation that would also give a person without diabetes hypoglycemia (such as an improper diet for extended exercise).
Since the OP is apparently not yet on any diabetes medication (let alone the kind that might cause hypos), this should is no more a concern than it would be for someone without diabetes. (And suggesting it is a big concern adds fear to a situation most people already find scary and overwhelming)
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^ Yes. This.
Also reducing carbs and increasing fat helps some people feel better.
By the way, medication works most of the time. It will reduce your blood sugar and save your eyes and other organs. Use the medication as a tool while you are losing weight.0 -
Intermittent fasting will lower that blood pressure.0
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mikejdeleon85 wrote: »sugargrammy45 wrote: »One more thing . . . if your blood sugar is a concern for your doctor, you have to be extremely cautious about your exercise. Someone with diabetes should never exercise without having eaten carbs first. The right carbs will help steady your blood sugar so you don't have a low blood sugar problem during exercise. Also, take sugar or juice with you when you exercise so if you do have a low blood sugar problem you will have something to eat immediately to bring your blood sugar back up. Most people without diabetes and a lot of people who have it, do not realize that one can actually die faster from low blood sugar than from high blood sugar.
wow I wasn't aware of that during exercise I assumed I was doing right by low carbs throughout my day guess that explains the few times I was getting out to the gym and basketball I began to feel sluggish during with only water I was drinking and not much of it.
Her advice is incorrect, as to exercise and the risk of hypoglycemia during exercise - and more generally.
Both people with diabetes and people without can experience hypos - type 2 diabetics are no more at risk because of their disease - except when certain later stage medications are added to the treatment plan. There is no increased risk, in the absence of insulin, sulfonylureas, or other drugs which act similarly.
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I dont worry about a gym i think walking to start with is good and walk further as you get a little fitter , i have just started aqua robics which is great if you have a class in a local pool its low impact and you can work harder than you would outside the pool, and with counting calories and using mfp you will lose weight before you know it. I have lost almost 50lb and im half way to my goal , good luck0
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mikejdeleon85 wrote: »sugargrammy45 wrote: »One more thing . . . if your blood sugar is a concern for your doctor, you have to be extremely cautious about your exercise. Someone with diabetes should never exercise without having eaten carbs first. The right carbs will help steady your blood sugar so you don't have a low blood sugar problem during exercise. Also, take sugar or juice with you when you exercise so if you do have a low blood sugar problem you will have something to eat immediately to bring your blood sugar back up. Most people without diabetes and a lot of people who have it, do not realize that one can actually die faster from low blood sugar than from high blood sugar. Do you test your blood sugar in the morning? If your blood sugar is high you will definitely feel too sluggish and tired to get out of bed. I know this is long but I've had diabetes for a long time and these are important things to know.
wow I wasn't aware of that during exercise I assumed I was doing right by low carbs throughout my day guess that explains the few times I was getting out to the gym and basketball I began to feel sluggish during with only water I was drinking and not much of it.
Doctor prescribed me a diuretic pill for diabetes and now im waking up at 170-200ish prior to that I was waking up at 300 and through out my day at one time was over 500.
but since then ive been researching and incorporating lots of greens and realized that has had a positive effect on getting my sugar down
No.
1) Diabetics do not get to eat extra carbs for exercising. Diabetics (on meds, especially insulin, not prediabetics without medication) need to plan meals and meds throughout the day and see how they need to adjust depending on physical activity. But, since your exercise is a relaxed walk and you are not on medication, absolutely do not add extra carbs.
2) If you are prediabetic, exercise is not for weight loss. Exercise will help with diabetes management regardless of/in addition to weight loss. You do not need to do intense exercise. Walking a lot throughout the day will probably be more effective than short periods of more intense exercise. So, up your walking and you will be fine.
3) Diuretics are for blood pressure, not diabetes.
4) With the numbers you quote, you are not prediabetic. You are close to getting permanent health damage diabetic. More than one fasting glucose readings of above 120-130 mean you are diabetic. More than one readings above 200, no matter what you have been eating, mean you are diabetic. Call your dr again, make sure you have a strict diabetes meal plan. Not guidelines to loose weight in general. A meal plan for diabetes.
3. Yes, but...there are some drugs that are classed as diuretics that are sometimes prescribed for other things. An example is spironolactone. It is a diuretic, but it is also an anti-androgen. Someone with PCOS, for example, might be prescribed the drug as part of a group of prescriptions aimed at helping control metabolic issues, including insulin resistance. Just throwing that out there in case it helps to clear up any confusion.
4. Whoa on those numbers. You need to get in touch with your doctor again and set up an appointment with a diabetes educator right away.0 -
I agree with the concern over the numbers. You should be on medication and cutting your carbs significantly, not just losing weight. Those are uncontrolled diabetes numbers, and the medicine helps so much! I couldn't imagine not wanting to take it in the beginning at least. I take Metformin.
You could always go off it later if your numbers get low. Just taper on it if you are concerned about the upset stomach part. That worked really well for me after trying it the other way first. The medicine helps the disease not progress. Certain pancreas cells get totally burned out and uncontrolled numbers can definitely do that.0 -
Eat the best 'diabetic' foods that will give a boost. Maybe wakeup 2 hours earlier (1 hr workout, 1 hr to get ready) and start the day off right. I'd suggest a mix of cardio and weights. F what the doctor says, you need to do it for you. Also think of loved ones etc.
Have you talked with a nutritionist? Might help understanding more of the foods you should be eating.
There are so many success stories on here with people who have kicked diabetes out of their lives0 -
I got a puppy. A puppy that had to be walked but to start you're not supposed to walk your puppy for hours. When they're young, its like 10-20 minutes, and it builds. So, as my strength built up, Kaiju was ready to walk a little further too. It's now been a year and a half, I had a second dog, we run 5k 3x a week, walk at least 2 miles after dinner but usually 3-4 (its just been cold) and I'm on my 3rd successful round of t25, down 74lbs.
You just have to find something you enjoy doing, something you love, and do it. I don't exercise for weight loss, I exercise so I can eat more! And... health benefits and stuff.
The dietitian I used to work with would tell her new patients to keep a log of everything they ate for two weeks without changing anything. Just what you're normally doing, pay attention. Then, evaluate at the end of two weeks. Pick one small thing to change. After a week, pick another small thing to change, etc. Let it snowball. You'll see results and the momentum will build. Just don't make any changes that you aren't ready to do for the rest of your life. There is no finish line, this is something that has to be forever. My first week, I changed from white to wheat everything (which I realize is not necessary, but this was before I learned the beauty of CICO) and I would give myself half the serving I was before. Then I cut every drink that wasn't my one morning coffee and water. Etc.0 -
mikejdeleon85 wrote: »im waking up at 170-200ish prior to that I was waking up at 300 and through out my day at one time was over 500.
As others have noted, these numbers suggest uncontrolled diabetes. My doctor would not budge about Metformin with a fasting blood glucose of 130. A study in December linked pre-diabetes to undiagnosed chronic kidney disease. Prior to that study, they had only documented direct harmful effects of chronic elevated blood glucose above 140 (half of your prior fasting number).
If I were in your shoes, I would run - not walk - to find another doctor who recognizes that some of the impact of chronic, even mildly, elevated blood glucose can be permanent.
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mikejdeleon85 wrote: »im waking up at 170-200ish prior to that I was waking up at 300 and through out my day at one time was over 500.
As others have noted, these numbers suggest uncontrolled diabetes. My doctor would not budge about Metformin with a fasting blood glucose of 130. A study in December linked pre-diabetes to undiagnosed chronic kidney disease. Prior to that study, they had only documented direct harmful effects of chronic elevated blood glucose above 140 (half of your prior fasting number).
If I were in your shoes, I would run - not walk - to find another doctor who recognizes that some of the impact of chronic, even mildly, elevated blood glucose can be permanent.
I think that the connection is pretty clear. A HUGE percentage of people who end up needing kidney transplants have diabetes. I've been through a transplant with a family member--want to know what it is like to literally take fistfulls of pills a day? Have a kidney transplant! It's not something that you want to go through if you can find a way to avoid it.
I'm a little concerned after seeing the numbers that your doctor is giving you three months. If you are not seeing an endocrinologist who specializes in diabetes, you probably should consider that option.0 -
mikejdeleon85 wrote: »So I have changed my diet a bit only white meat and incorporated lots more veggies.
I can seem to make it to a gym though when I get off work I feel so drained most nights and I work 10am-7pm.
My mourning's are the same cant get out of bed or I start and I decide to lay back down NO ENERGY.
So im looking for maybe some supplements pre workouts that could help and give me a boost.
current weight is 291lbs (316lbs in July 2015 so I did lose some)
5'10''
Doc suggested losing 10-20lbs by my next visit may 2nd
any help would be greatly appreciated thanks
Coming from a pre-diabetic, look into low carb/ keto diets. Limit your carbs to ~20 net carbs a day and cut out all sugars, including natural sugars from fruit. Keep it up on the veggies!
I was also anemic and not getting enough iron in my diet which was causing me to feel like crap every day, tired, lethargic, didn't want to do anything. I was put on iron supplements after my Dr seen my blood test results.0 -
Yes, I had a "dumb" pedometer and it was a little motivating, but my fitbit has been much more motivating and a lot of fun.emmycantbemeeko wrote: »Walking is great exercise, especially for someone who is large. It's awesome that you've been doing it already, and try increasing your step total or distance (1000 steps or another go around the block, say) each day. It's low impact, it's sustainable, and it's something you're already 100% competent at. If you have or can get an activity tracker like a fitbit, many people (myself included) find them super motivating for moving more in small amounts throughout the day, and realizing that a few minutes pacing here and there can add up to hundreds of calories worth of movement over the course of the day.
So many people think you need to go to a formal exercise class or gym, or go for a run to get meaningful activity, but getting up and just going for a walk around the block is a legitimately great start.
Dogs are motivating too!ashliefisch wrote: »I got a puppy. A puppy that had to be walked but to start you're not supposed to walk your puppy for hours. When they're young, its like 10-20 minutes, and it builds. So, as my strength built up, Kaiju was ready to walk a little further too. It's now been a year and a half, I had a second dog, we run 5k 3x a week, walk at least 2 miles after dinner but usually 3-4 (its just been cold) and I'm on my 3rd successful round of t25, down 74lbs.
You just have to find something you enjoy doing, something you love, and do it. I don't exercise for weight loss, I exercise so I can eat more! And... health benefits and stuff.
The dietitian I used to work with would tell her new patients to keep a log of everything they ate for two weeks without changing anything. Just what you're normally doing, pay attention. Then, evaluate at the end of two weeks. Pick one small thing to change. After a week, pick another small thing to change, etc. Let it snowball. You'll see results and the momentum will build. Just don't make any changes that you aren't ready to do for the rest of your life. There is no finish line, this is something that has to be forever. My first week, I changed from white to wheat everything (which I realize is not necessary, but this was before I learned the beauty of CICO) and I would give myself half the serving I was before. Then I cut every drink that wasn't my one morning coffee and water. Etc.
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azulvioleta6 wrote: »mikejdeleon85 wrote: »im waking up at 170-200ish prior to that I was waking up at 300 and through out my day at one time was over 500.
As others have noted, these numbers suggest uncontrolled diabetes. My doctor would not budge about Metformin with a fasting blood glucose of 130. A study in December linked pre-diabetes to undiagnosed chronic kidney disease. Prior to that study, they had only documented direct harmful effects of chronic elevated blood glucose above 140 (half of your prior fasting number).
If I were in your shoes, I would run - not walk - to find another doctor who recognizes that some of the impact of chronic, even mildly, elevated blood glucose can be permanent.
I think that the connection is pretty clear. A HUGE percentage of people who end up needing kidney transplants have diabetes. I've been through a transplant with a family member--want to know what it is like to literally take fistfulls of pills a day? Have a kidney transplant! It's not something that you want to go through if you can find a way to avoid it.
I'm a little concerned after seeing the numbers that your doctor is giving you three months. If you are not seeing an endocrinologist who specializes in diabetes, you probably should consider that option.
this I will look into seeing a specialist0 -
Can you walk at lunch? It's a great way to get some extra exercise in. Doesn't have to be far or fast to start with.0
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Carbs and Sugar are your problem cut them out and increase your fats to over 200gm so you dont feel tired and week. You need to fix your metabolic system, digestion and be more insulin sensitive. Your body will never burn fat if its always burning sugar and carbs. Good luck!0
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blackmantis wrote: »Carbs and Sugar are your problem cut them out and increase your fats to over 200gm so you dont feel tired and week. You need to fix your metabolic system, digestion and be more insulin sensitive. Your body will never burn fat if its always burning sugar and carbs. Good luck!
basically like the keto diet?0 -
blues4miles wrote: »Can you walk at lunch? It's a great way to get some extra exercise in. Doesn't have to be far or fast to start with.
I actually walk for an hour after my lunch break0 -
I think for now, just focus on meeting your calorie goal and measuring everything with a food scale. This alone will help you lose weight. Like others have suggested, try taking walks before work or after.
But really, all you need to do is manage to create a caloric deficit through diet.0
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