Anyone reversing diabetes through weight loss, or struggling to do so?
IsETHome
Posts: 386 Member
So today I got my fasting score back for glucose (I had a 12 hour fast) and the numbers were 127, and 126 is considered diabetes. I had gestational diabetes during a pregnancy 10 years ago, so I am at higher risk. I weight 230, 5'6 - and have a goal to get under 200lbs. Have any of you reverse your diabetes numbers through your weight loss #s, or are trying to do so? Feeling a little deflated.
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I got my results back last week, six months in between and went from prediabetic (by 2 points) to normal. I am 5'6 and started at 250 (maybe higher actually). I've lost 37 lbs since June.
Don't be deflated, do a bit of research and find a plan that you will be able to stick to and go for it! Nothing too drastic or silly, just small steps that will help you get to where you need to be.
Good luck and make the most of the brilliant advice here- lots of supportive and knowledgeable posters here7 -
there are several folks on the boards who have
i'd recommend set up your MFP profile to lose 1-1.5lbs a week (you could go more agressive but IMHO a more focused approach works better); buy a food scale and focus on logging accuracy - after a month re-evaluate where you are (how much weight have you lost, how do you feel)
what has your doctor told you about next time for bloodwork? (3mths/6mths) that will help you to develop your plan6 -
I am down to 120 fasting with diet, exercise and the lowest dose of metformin. Evidently, I have a very pronounced dawn syndrome, because my A1C numbers usually equate to an average that is below my fasting number.
Exercise is an important piece of the puzzle, as it both uses up glucose that is in your blood stream and helps you generally process glucose better.
It also important to figure out what carb level works for you. Keto does not help me at all, but the ADA numbers don't work for me either. You are starting out so close to normal, that you might be fine by using the ADA guidelines as you lose weight.
Good luck!5 -
You cant reverse diabetes. It is progressive. All you can do is manage the symptoms. I have so far. A1c 6.3 at one time and had a fasting bs of 337. A1c 3 weeksago 4.8. We shall wait and see.22
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I’ve been losing almost 2 lbs a week for last 3 weeks, so plan to keep that up and retest at the end of Jan if I have 15-20 loss by then.6
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I went from an A1c of 7.6 to an A1c of 5.0 with diet alone four years ago. Even though I have regained some of my weight loss, my A1c stays good. I now exercise 3-4 times a week with cardio, HIIT, and/or weights, alternatively, to get my bmi to a healthy level, which should also continue to keep my A1c at a good level. Weight loss definitely was a saving grace for myself. Good luck with your diabetes.6
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A Youtube guru said that "obesity does not give you high blood sugar, high blood sugar makes you obese". So the premise is to focus on your blood sugar by whatever works for you and get healthy and the weight will take care of itself.
End of October, I was 220lbs, with a fasting blood sugar of 230 and an A1c of 9.9. I got serious and started to eat LCHF. I am now down 17lbs, with a fasting average of 125 = A1c of ~6.1.
I am 72 so most of my exercise is walking a few times a week, which I will increase gradually.
One other important tool for you would be a blood glucose monitor. It will help you determine which foods make your blood sugar rise to unsafe levels.20 -
Thanks thus far for your insights thus far. My blood sugar seems to be worse in the morning - I've been eating a low sugar diet for about 10 years. However, as I've tracked my food this past month, I realize that my protein/fats consumption has been significantly higher than they should be (I like beef & fajitas, and chips), and I think this has been the source of my weight gain - never would have thought that, but the journaling on MPF has showed that. My calorie intake over the last 3+ weeks probably is close to 1/2 of what I typically have been eating. However my fasting gloucose was just taken last week. I know I'm just on the margins. My initial goal weight loss was I think 47 lbs, I'm down 6....41 more to go
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Thanks thus far for your insights thus far. My blood sugar seems to be worse in the morning - I've been eating a low sugar diet for about 10 years. However, as I've tracked my food this past month, I realize that my protein/fats consumption has been significantly higher than they should be (I like beef & fajitas, and chips), and I think this has been the source of my weight gain - never would have thought that, but the journaling on MPF has showed that. My calorie intake over the last 3+ weeks probably is close to 1/2 of what I typically have been eating. However my fasting gloucose was just taken last week. I know I'm just on the margins. My initial goal weight loss was I think 47 lbs, I'm down 6....41 more to go
Remember, your body turns the starches in tortillas and chips into sugar quite quickly. The MFP carb recommendations may still be high for you.6 -
So today I got my fasting score back for glucose (I had a 12 hour fast) and the numbers were 127, and 126 is considered diabetes. I had gestational diabetes during a pregnancy 10 years ago, so I am at higher risk. I weight 230, 5'6 - and have a goal to get under 200lbs. Have any of you reverse your diabetes numbers through your weight loss #s, or are trying to do so? Feeling a little deflated.
I haven't read it but you may want to take a look at "The Diabetes Code" By Dr. Jason Fung. I have read his "The Obesity Code" and found it very informative. I think it is much better to manage/improve your health with diet rather than increasing your insulin dose year after year. If you are not into reading he has lots of interviews on YouTube too.
Be advised there is a group of individuals that will find this and do everything possible to prevent you from reading anything by Dr. Jason (insert quack here) Fung. But to their credit their poor mouthing him has caused me to read three of his books and I enjoyed them all. Good luck and with you well.25 -
First the good news, being freshly diagnosed and with a fasting BS of 127. By following a eating plan that will work for you. You most certainly are likely to fall into the group that can reverse T2D.
A known fact for diabetics is they need to watch their carb intake. It is much more likely that carbs VS protein is at the root of the issue. Carbs are in most foods, pasta, flour, bread, and of course white sugar is an issue as well. Meaning to spike BS readings.
Often times the suggested carbs for T2D is right around 150. Which believe it or not is way under the average at least for Americans. Our average is 350-400 grams per day.
I have found for me going to a Low Carb (not Keto) plan has been the one that has really helped with BS and AC1. To lose the weight 100% agree it is based on being in a calorie deficit. I have lost 77 pounds since May 2018. So with weight lost, eating better watching my carbs, fat, protein counts I dropped my AC1 from a bit over 12 at start of year to 6.4. And working on getting it lower. Also I do walking 6 days a week. But remember yes we want weight off, but need to stay with a better eating plan for rest of life.
You can do this, good luck.
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I was never diagnosed as diabetic, but I believe I was. I started running much more and losing weight. My V02 Max went from 39 to 46 in 6 months and then I had a physical. I was at 103 and the Doc feels it was higher but it is on the way down now. I went back two weeks later for another test and was told I am not diabetic. So based on my experience I would say yes you can. In fact I bet if you were to start getting 150 moderate minutes of activity a week or 75 minutes of vigorous activity you will see your numbers fall very fast. This is the recommended amount of exercise to be considered healthy. Good luck to you, you can do this!3
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Good advise, I "wish" I could add the moderate/ vigorous activity - an auto accident in 2009 left me with some spine & tailbone, pain mgmt issues...(elderly woman ran a red light and hit me in drivers door going 45 mph). I have my tracker set to the sedentary. I had another minor accident (rear end), and fall last year out of the tub (:( I can't believe I did that) which aggravated it further. So for now, My running and elliptical days I think are over, at least until I get my weight down. I'm really-really hoping the weight loss will allow me to start doing more and (maybe help with pain). I've done everything else - acupuncture, chiropractic, massage, pain meds, multiple therapists, etc etc., reduced driving. On the horizon, I plan on adding swimming back towards the third week in December, but I'll need to carve out specific times and be dedicated to it.4
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4 years ago I was prediabetic. A lower carb, higher protein and fiber diet helped me to drop body fat and lower A1c and BG into the ideal range where I've remained. Also, exercise is great for lowering BG. I understand you have some limitations but even walking will help.5
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My A1c was 11 when I was diagnosed, and is presently 4.9.
The most important thing you can do is test your blood frequently and learn how different foods affect you, then eat within your personal tolerances for carbs. Different people are different - for example I can eat lots of potatoes and fruit with almost no problems, but even a tiny bit of rice or white bread will spike me. Other people are the opposite.
Losing weight will help a lot. Exercising is also very important. I time my exercise so that it lowers my blood sugar after meals, and my eating so that it refuels my body after exercise. Since you are limited in what you can do, the main thing is to do what you can. I started by walking, bodyweight strength exercises, and using water bottles as dumbbells. Strength exercise is great for insulin resistance. If you can do bodyweight squats with your spine issues, using those large muscles in your legs can move your glucose levels quickly. Two sets of forty chair squats can drop my levels from too high to normal - very useful if you eat a few too many carbs, and you can do chair squats anywhere, even in the bathroom at a restaurant! I could barely do ten squats when I started, but worked up to more.
Your glucose being high in the morning is common and called the dawn phenomenon. It's caused by your body waking itself up in the mornings by releasing stress hormones. Having a high waking blood sugar because of this has been found to have very little effect on health compared to other measures such as A1c and levels after eating. Some people find that eating a small, long digesting snack such as an ounce of cheese before bed reduces waking levels.5 -
I’ve been losing almost 2 lbs a week for last 3 weeks, so plan to keep that up and retest at the end of Jan if I have 15-20 loss by then.
This sounds great. A number of people on the boards (and a close friend of mine offline) have controlled their numbers through weight loss and avoided any medication.5 -
Good advise, I "wish" I could add the moderate/ vigorous activity - an auto accident in 2009 left me with some spine & tailbone, pain mgmt issues...(elderly woman ran a red light and hit me in drivers door going 45 mph). I have my tracker set to the sedentary. I had another minor accident (rear end), and fall last year out of the tub (:( I can't believe I did that) which aggravated it further. So for now, My running and elliptical days I think are over, at least until I get my weight down. I'm really-really hoping the weight loss will allow me to start doing more and (maybe help with pain). I've done everything else - acupuncture, chiropractic, massage, pain meds, multiple therapists, etc etc., reduced driving. On the horizon, I plan on adding swimming back towards the third week in December, but I'll need to carve out specific times and be dedicated to it.
Swimming is fantastic for low impact and full body work. I'm looking forward to getting back in the pool myself. I'm not prediabetic or diabetic myself, but reducing weight, controlling diet, and getting some activity at whatever level you can manage can be very helpful in improving your numbers. You already know that gestational diabetes increases your risk. I'm sorry to read of your accidents. I have some issues with chronic pain. I have found that the best treatment is building strength. Start from where you are, you might be surprised how far from here you will be in a few months.3 -
Good advise, I "wish" I could add the moderate/ vigorous activity - an auto accident in 2009 left me with some spine & tailbone, pain mgmt issues...(elderly woman ran a red light and hit me in drivers door going 45 mph). I have my tracker set to the sedentary. I had another minor accident (rear end), and fall last year out of the tub (:( I can't believe I did that) which aggravated it further. So for now, My running and elliptical days I think are over, at least until I get my weight down. I'm really-really hoping the weight loss will allow me to start doing more and (maybe help with pain). I've done everything else - acupuncture, chiropractic, massage, pain meds, multiple therapists, etc etc., reduced driving. On the horizon, I plan on adding swimming back towards the third week in December, but I'll need to carve out specific times and be dedicated to it.
Unless you have been prescribed bed rest, there is always something. I count my physical therapy as part of my exercise routine and when at my worst clear other activities through my physical therapist. Some of the gentler things I have tried:
-deep water aerobics: developed for athletes recovering from knee injuries, this is even lower impact than regular water aerobics. Just make sure you have a safe way of getting out of the pool. Oh, how I remember the weight coming back onto my body as I climbed that ladder, but the workouts themselves are great.
-chair aerobics: with back and neck issues you will need to modify some of the exercises, especially anything that involves swinging the arms over your head.
-chair yoga: again, you may have to make modifications, but a well led yoga will help you safely explore your own range of motion.
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Some great advisement here, thank you. I've never heard of Chair Yoga before...interesting. Insightful on the lowering with maybe just a few added exercices like chair squats. I'll see about getting advisement on actually doing that properly.2
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I was prediabetic and reversed my IR using a very low carb diet (I did use a ketogenic diet). My BG was better within days, and I started losing weight with greater ease once I lowered carbs.
IMO, the best ways to control IR is food choices (lower carb and mostly avoiding refined carbs), weight loss, exercise, lower stress and sleep. The fastest way to improve BG will be food choices.psychod787 wrote: »You cant reverse diabetes. It is progressive. All you can do is manage the symptoms. I have so far. A1c 6.3 at one time and had a fasting bs of 337. A1c 3 weeksago 4.8. We shall wait and see.
I disagree with this. I know a number of people who have made changes in food, weight, and lifestyle who have reversed t2d or other IR conditions. My blood does not test as anything but normal now. People maintain that reversal by continuing their changes. It appears you have reversed things for yourself too. Congrats.10 -
So today I got my fasting score back for glucose (I had a 12 hour fast) and the numbers were 127, and 126 is considered diabetes. I had gestational diabetes during a pregnancy 10 years ago, so I am at higher risk. I weight 230, 5'6 - and have a goal to get under 200lbs. Have any of you reverse your diabetes numbers through your weight loss #s, or are trying to do so? Feeling a little deflated.
I was diagnosed with T2Dm in January 2014 with an A1c of 7.3. I was put on metformin but had to quit it after 3 weeks because it can cause kidney issues, which was happening to me. I was then put on glipizide. I started eating less, moving more, and counting my carbs staying under 180 grams per day, spread out over 3 meals and 2 snacks.
6 months later, my A1c was down to 5.7 so I was taken off the glipizide. My next 3 month follow-up A1c was 5.3 and a few months after that I was 5.0. I have maintained and A1c between 5.0 and 5.5 ever since.5 -
Please do your homework on a whole food plant based diet, watching the Netflix movie Forks Over Knives would be a great place to start. Yes, you absolutely CAN reverse diabetes.17
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Great responses. Very helpful.0
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I was prediabetic and reversed my IR using a very low carb diet (I did use a ketogenic diet). My BG was better within days, and I started losing weight with greater ease once I lowered carbs.
IMO, the best ways to control IR is food choices (lower carb and mostly avoiding refined carbs), weight loss, exercise, lower stress and sleep. The fastest way to improve BG will be food choices.psychod787 wrote: »You cant reverse diabetes. It is progressive. All you can do is manage the symptoms. I have so far. A1c 6.3 at one time and had a fasting bs of 337. A1c 3 weeksago 4.8. We shall wait and see.
I disagree with this. I know a number of people who have made changes in food, weight, and lifestyle who have reversed t2d or other IR conditions. My blood does not test as anything but normal now. People maintain that reversal by continuing their changes. It appears you have reversed things for yourself too. Congrats.
I guess this could be seen as semantics - but Diabetes is not reversible
People can reduce, sometimes to nothing, their need for medication by losing weight and changing their WOE.
This means they are now diet controlled diabetics -and as long as they maintain their weight and their WOE, their blood results can stay in normal range - which is what you are saying too, I think with "maintain their reversal by continuing their changes"
Using the word reversal gives wrong impression to me, makes it sound cured or temporary - it is ongoing control rather than reversal
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paperpudding wrote: »I was prediabetic and reversed my IR using a very low carb diet (I did use a ketogenic diet). My BG was better within days, and I started losing weight with greater ease once I lowered carbs.
IMO, the best ways to control IR is food choices (lower carb and mostly avoiding refined carbs), weight loss, exercise, lower stress and sleep. The fastest way to improve BG will be food choices.psychod787 wrote: »You cant reverse diabetes. It is progressive. All you can do is manage the symptoms. I have so far. A1c 6.3 at one time and had a fasting bs of 337. A1c 3 weeksago 4.8. We shall wait and see.
I disagree with this. I know a number of people who have made changes in food, weight, and lifestyle who have reversed t2d or other IR conditions. My blood does not test as anything but normal now. People maintain that reversal by continuing their changes. It appears you have reversed things for yourself too. Congrats.
I guess this could be seen as semantics - but Diabetes is not reversible
People can reduce, sometimes to nothing, their need for medication by losing weight and changing their WOE.
This means they are now diet controlled diabetics -and as long as they maintain their weight and their WOE, their blood results can stay in normal range - which is what you are saying too, I think with "maintain their reversal by continuing their changes"
Using the word reversal gives wrong impression to me, makes it sound cured or temporary - it is ongoing control rather than reversal
Yeah, to me it's akin to saying I've reversed my celiac disease by avoiding gluten.
I still have celiac disease. I simply manage it.
Again, it's semantics. I can see the other side where you feel that you've reversed the numbers and all that, but to me it does connote the idea that the disease is gone. I get that it's not that way for everyone, though.10 -
Good advise, I "wish" I could add the moderate/ vigorous activity - an auto accident in 2009 left me with some spine & tailbone, pain mgmt issues...(elderly woman ran a red light and hit me in drivers door going 45 mph). I have my tracker set to the sedentary. I had another minor accident (rear end), and fall last year out of the tub (:( I can't believe I did that) which aggravated it further. So for now, My running and elliptical days I think are over, at least until I get my weight down. I'm really-really hoping the weight loss will allow me to start doing more and (maybe help with pain). I've done everything else - acupuncture, chiropractic, massage, pain meds, multiple therapists, etc etc., reduced driving. On the horizon, I plan on adding swimming back towards the third week in December, but I'll need to carve out specific times and be dedicated to it.
I have arthritis and started doing aquafit. It’s wonderful! I can do a whole range of motions and exercises in the water for an hour each time and nothing hurts. Just feel really energize.0 -
amberellen12 wrote: »Good advise, I "wish" I could add the moderate/ vigorous activity - an auto accident in 2009 left me with some spine & tailbone, pain mgmt issues...(elderly woman ran a red light and hit me in drivers door going 45 mph). I have my tracker set to the sedentary. I had another minor accident (rear end), and fall last year out of the tub (:( I can't believe I did that) which aggravated it further. So for now, My running and elliptical days I think are over, at least until I get my weight down. I'm really-really hoping the weight loss will allow me to start doing more and (maybe help with pain). I've done everything else - acupuncture, chiropractic, massage, pain meds, multiple therapists, etc etc., reduced driving. On the horizon, I plan on adding swimming back towards the third week in December, but I'll need to carve out specific times and be dedicated to it.
I have arthritis and started doing aquafit. It’s wonderful! I can do a whole range of motions and exercises in the water for an hour each time and nothing hurts. Just feel really energize.
I'm not a class/participation type person, so aquafit wasn't a good fit for me. Water jogging however? I bought myself an aquajogging belt, a waterproof music player, and had at it. It looks extremely silly while you're doing it, but it's a very good workout.
Just offering this as a suggestion for all the introverts out there!7 -
I'm not a class/participation type person, so aquafit wasn't a good fit for me. Water jogging however? I bought myself an aquajogging belt, a waterproof music player, and had at it. It looks extremely silly while you're doing it, but it's a very good workout.
Just offering this as a suggestion for all the introverts out there![/quote]
I hear what you’re saying. I don’t always do my aquafit in a class. Once I learned the exercises I do them in a lake or ocean or pool by myself. Just so long as I can get it in. Unfortunately where I live there isn’t a pool and far too cold outside -15c today. So I can only do it in the warm/ hot months.2 -
Good advise, I "wish" I could add the moderate/ vigorous activity - an auto accident in 2009 left me with some spine & tailbone, pain mgmt issues...(elderly woman ran a red light and hit me in drivers door going 45 mph). I have my tracker set to the sedentary. I had another minor accident (rear end), and fall last year out of the tub (:( I can't believe I did that) which aggravated it further. So for now, My running and elliptical days I think are over, at least until I get my weight down. I'm really-really hoping the weight loss will allow me to start doing more and (maybe help with pain). I've done everything else - acupuncture, chiropractic, massage, pain meds, multiple therapists, etc etc., reduced driving. On the horizon, I plan on adding swimming back towards the third week in December, but I'll need to carve out specific times and be dedicated to it.
Are you familiar with Jon Kabat-Zinn's work on management of chronic pain? He's known for meditation, but he also has a yoga routine that is super gentle and might work for you. My Mom has it on cassette and unfortunately that may be the only version currently available: https://smile.amazon.com/Sitting-Meditation-Mindfulness-Practice-Cassette/dp/B009AB8QAQ/
This CD is not currently available on Amazon, but you may find it elsewhere: https://smile.amazon.com/Guided-Mindfulness-Meditation-Mindful-Yoga/dp/B00DW5UGZE/ref=sr_1_9?ie=UTF8&qid=1544289326&sr=8-9&keywords=Jon+Kabat-Zinn+yoga
See also:
https://en.wikipedia.org/wiki/Jon_Kabat-Zinn
https://www.ncbi.nlm.nih.gov/pubmed/3897551
Enjoy swimming!1 -
Hi darlin', I too am pre diabetic. I had diabetes with 2 of my pregnancies, and it runs rampant in my family. I've lost 30 pounds so far and my fasting number went from 115, down to 108, then about a week ago my doctor did a random finger prick, about 45 minutes after I ate a huge dinner and had an energy drink, and my number came back 105. He said he feels safe to say I've reversed it, but we're not 100% sure yet. Losing weight has helped a lot. My original goal was to lose 40 pounds, I've lost 30. I'm still going to lose this last 10!3
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