One change at a time...first month limiting sugar
smallsteps2success
Posts: 64 Member
It was 5 weeks ago, my doctor told me that I had entered the pre-diabetic stage. Yikes. Coincidently, I watched "The Way We Think About Sugar Is Going To Change". Another coincidence is that I was taking a course about "Tiny Habits" a concept Dr. BJ Fogg who is an expert in creating systems to change human behavior.
A friend and I decided to make one tiny change in the way we eat. We decided to limit our daily sugar intake to 50g or less and use MFP to track it. I've been very diligent about it and here are my results: down 8.8lbs, more energy, less cravings, clothes are fitting looser, and the dark ring around my neck and dark spots spots on my knees (condition that pre-diabetic and diabetic people develop that indicates too much glucose in the bloodstream) are gone!
Limiting my sugar intake has been miraculous. Easier than any fad diet I've been on before (including the tactic of just limiting the amount of calories I eat). I know that I'm going to be able to sustain this lifestyle change with fun and ease.
Last weekend I attended a nutrition class for pre-diabetics. It was very informative. I will continue to limit my daily sugar intake using MFP and all your support and encouragement out there. During this second month, I'm taking on one more "change" since attending that nutrition class which is limiting carbohydrates between 35-45g per meal (which is for women; 45-60g/meal for men). I'm going to do this for the next month or so. MFP makes it so easy to track this.
One change at a time. It really does make a difference in making a lifestyle change. When the third month approaches, I'll keep you all posted if I incorporate another "change". Thanks for all your support.
A friend and I decided to make one tiny change in the way we eat. We decided to limit our daily sugar intake to 50g or less and use MFP to track it. I've been very diligent about it and here are my results: down 8.8lbs, more energy, less cravings, clothes are fitting looser, and the dark ring around my neck and dark spots spots on my knees (condition that pre-diabetic and diabetic people develop that indicates too much glucose in the bloodstream) are gone!
Limiting my sugar intake has been miraculous. Easier than any fad diet I've been on before (including the tactic of just limiting the amount of calories I eat). I know that I'm going to be able to sustain this lifestyle change with fun and ease.
Last weekend I attended a nutrition class for pre-diabetics. It was very informative. I will continue to limit my daily sugar intake using MFP and all your support and encouragement out there. During this second month, I'm taking on one more "change" since attending that nutrition class which is limiting carbohydrates between 35-45g per meal (which is for women; 45-60g/meal for men). I'm going to do this for the next month or so. MFP makes it so easy to track this.
One change at a time. It really does make a difference in making a lifestyle change. When the third month approaches, I'll keep you all posted if I incorporate another "change". Thanks for all your support.
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Replies
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I go into my doctor for a blood sugar test follow-up in October. I'll keep you all posted. 5
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@michellelimon that is an awesome start on preventing diabetes and the best of success. Limiting sugar was key in reversing my downward health spiral. I am glad you did not wait until you were 63 with your health wrecked like I did.8
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Yes! Small steps, sustainable eating plans... a slight change of lifestyle... Good Work! I hope you have every success.
BTW - the "Pre-Diabetic" thing is what kicked me in the hiney, too. I so do not want to have to inject insulin like my husband!2 -
Following1
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Following! I'm in my 6th week of eating a ketogenic diet and was shocked to find that I had I high blood glucose when I started (pre-diabetic range). Now most days my fasting blood glucose is around 82-88. I highly recommend checking out dr. Jason Fung's book "the obesity code". It has been life changing for me! I intermittent fast now without blinking an eye and rarely have cravings. Good luck to you!!7
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You are so right.2
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I have PCOS which causes insulin resistance. Not diabetes but can become diabetes and heart disease real fast. I found that limiting carbs and sugar has been the best thing for me to do. I started doing it about 3 weeks ago and am down nearly 8 and a half lbs. My cravings disappeared as well, although the initial cutting out carbs made me feel like crap. Good luck!6
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getmeowthofhere wrote: »I have PCOS which causes insulin resistance. Not diabetes but can become diabetes and heart disease real fast. I found that limiting carbs and sugar has been the best thing for me to do. I started doing it about 3 weeks ago and am down nearly 8 and a half lbs. My cravings disappeared as well, although the initial cutting out carbs made me feel like crap. Good luck!
Wow! Nice job! Keep it up! 3 -
Thing of it is, we don't realize how much sugar we are actually eating. I didn't have a lot to lose (abt 8 or 9 lbs); cut back on sugar and ended up losing 11. I eat more than 50 grams but watch it anyway. Keep track of my glucose when I have my yearly check-up. Good luck on your journey; and it is all about small changes over time and a lifestyle, not a "diet" with an end date.
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New update: Went in yesterday for my blood sugar level retest. Great news! I am out of the pre-diabetic range and am now in the healthy range for blood sugar levels. It's even lower than it was 5 years ago. I'm so elated that my hard work and diligence has paid off. Not giving up...gonna continue on this awesome journey of health. 23
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Congratulations! So happy for you! I began limiting sugar and carbs last December, and it has been life changing for me as well. I used to live for my next carb/sugar fix and was so scared of what my life would be like without my favorite foods. After a week or two of eliminating (or nearly) added sugar and flour, my brain fog cleared, depression lifted, cravings diminished and I had more energy. A diet with under 100 gr carbs really agrees with me.
I recently began a 2 week diet break to restore hormone function and hopefully increase metabolism. I'm eating at maintenance, with 150 carbs. It's been difficult to eat as many as 150 grams because my habits are now so ingrained. Every day I have to think really hard about how to enjoy more carbs. How bizarre! Last year, I never would have believed a simple diet change could help me recover from a lifestyle of out of control eating, and be so powerful in healing my thought processes around food.
Thanks for sharing your story. I'll look up "Tiny Habits."6 -
Congratulations Michelle, that's fantastic news!
My wife's diabetic. I tested myself about 3 weeks ago out of curiosity and realised that I'd entered into the pre-diabetic range. That shocked me into sorting my own diet out which has been a long time coming.4 -
what a smart way to get healthy...love it.2
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smallsteps2success wrote: »New update: Went in yesterday for my blood sugar level retest. Great news! I am out of the pre-diabetic range and am now in the healthy range for blood sugar levels. It's even lower than it was 5 years ago. I'm so elated that my hard work and diligence has paid off. Not giving up...gonna continue on this awesome journey of health.
Great job! I found out I’m pre-diabetic and am now starting down that same path for better health.2 -
I’m 4 weeks into cutting out refined sugar from my diet and I’m amazed at the difference. I’ve dropped 13lbs, sleep much better, get up in the mornings more easily (usually at this time of year all I want to do is hibernate), feel much less bloated and have more energy. Best of all is I’m not craving the rubbish foods that once ruled my life. It’s early days but if I can keep it up things can only get better. Well done to the rest of you too. It’s not an easy thing to do when we’re surrounded with sugar laden foods!6
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This is how I started my journey and I can't believe the difference it makes to simply limit how much sugar a person eats. One thing at a time.3
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smallsteps2success wrote: »New update: Went in yesterday for my blood sugar level retest. Great news! I am out of the pre-diabetic range and am now in the healthy range for blood sugar levels. It's even lower than it was 5 years ago. I'm so elated that my hard work and diligence has paid off. Not giving up...gonna continue on this awesome journey of health.
have you got another update @smallsteps2success?4 -
This is awesome! Thanks for all the feedback and posts.
My latest update is that I'm down 36 lbs, down from size 12/14 to size 8/10 and still continuing to eat healthy. No plans on stopping. It's become second nature to eat healthy with little sugar. And I've inspired people around me to start taking small actions to better their health. Moderation. No deprivation.
I still continue to make small incremental changes (e.g. like reducing my caloric intake by 25 calories every month, or adding an additional/new workout, changing the percentage of macronutrients one month, etc). I take one small, doable change every month to set myself up for success.
Please continue to post here and update us on your successes--or for support.
Oh and one more thing...my friend that I started this journey with about limiting sugar intake...just told me a couple of weeks ago...that she is finally pregnant! She and her husband have been trying for a long time. After the first month of limiting sugar...she got pregnant!13 -
Congratulations smallsteps2success!! Down 36 lbs, gone from 12/14 to 8/10 and your blood work is great. So glad for you. You are an inspiration. Thank you so much for sharing.
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I'm still making incremental small changes such as decreasing the amount of total calories consumed per day. I was decreasing it by 25 calories every month until I reached 1800 calories/day. Now I'm decreasing it by 5 calories per day. This has helped me to stay on track and continue to drop pounds. So far, I'm down 44 pounds. I'm thinking of doing this until I reach 1650 calories/day. The biggest result I've noticed in making small, incremental changes that are reasonable/realistic for me is that even when I have an off day, it's been easier for me to get right back on track--the next day or even in the next meal. In the past, whenever I had a "bad" day (i.e. binge day) I would get off track that would be it. I would be done for. I would quit. I would be off this "diet" (which is now a four letter word for me lol) and gain all the weight back plus more. Taking small, baby steps has been the biggest game changer for me. It has helped me, as they say, make it a lifestyle change.
Please share your successes of any kind, experiences, and positive quotes for motivation for all of us on this journey. I'll keep doing the same here.
Moderation not deprivation 11 -
After taken the small steps and been successful. Reached a plateau now. Been teetering around the same weight for 4-5 weeks now. At a lost of what the next small or maybe even big step to take is. Would love some encouragement, support, suggestions, etc. Thanks for listening 2
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Lower your calories or increase your calorie burn =plateau gonesmallsteps2success wrote: »After taken the small steps and been successful. Reached a plateau now. Been teetering around the same weight for 4-5 weeks now. At a lost of what the next small or maybe even big step to take is. Would love some encouragement, support, suggestions, etc. Thanks for listening
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I like that.....Moderation not Deprivation!2
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Thanks all for the words of encouragement 1
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With me, I find that exercise kick starts things. All I can do is walk,or exercise bike, and lately an occasional pool therapy session, but it does make a big difference . I do believe you are on the right track. I went gluten free from need, but low carb, and sometimes grain free from choice. When I make the wrong choices for convenience or laziness my body tells me quickly! I have been making excuses lately, but you have motivated me to get going again. Don’t worry about your plateau, though it’s frustrating, if you keep doing the right things I the scales will catch up eventually!2
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Tiny Steps sounds like my most repeated advice. It's alot easier to break everything down into individual small behaviors, and fix the little things one at a time, than try and uproot and change everything at once.1
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