The battle with the weight

[Sylar]

I feel we should start a hibs.net diabetics thread tbh!

I've been up and down lately with my sugar levels. Weight continues to be at a decent place but I'll admit I'm getting lazy with my cooking/eating better. Trying to maintain my own stuff plus cooking for the rest of the family (my 2 kids are extremely fussy) makes things challenging.

I'm still in the 'green' range for my HbA1c levels, but have gone up to around the 55 mark.

I found the Libre a bit too much information if I'm honest - I was becoming fixated on every minor adjustment in levels and what I could do to curb it. I'm back to just periodically testing myself - somewhere in the middle is probably necessary!

[Bridge hibs]

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I feel we should start a hibs.net diabetics thread tbh!

I've been up and down lately with my sugar levels. Weight continues to be at a decent place but I'll admit I'm getting lazy with my cooking/eating better. Trying to maintain my own stuff plus cooking for the rest of the family (my 2 kids are extremely fussy) makes things challenging.

I'm still in the 'green' range for my HbA1c levels, but have gone up to around the 55 mark.

I found the Libre a bit too much information if I'm honest - I was becoming fixated on every minor adjustment in levels and what I could do to curb it. I'm back to just periodically testing myself - somewhere in the middle is probably necessary!

I agree to an extent about being fixated with the Libre as I also found myself going through all the information throughout the day and night.

That said it was a brilliant education and scarily finding out what certain foods, particularly breakfast cereals can cause a massive spike, just tweaking that made a massive difference to my blood sugars and I was able to ramp my numbers right down and to keep them consistent.

[HarpOnHibee]

I generally find that when it comes to losing weight, it's more about what you eat as opposed to how much. When people say that they want to lose weight, what they generally mean is that they want to lose fat. It's an important distinction because there's good ways to lose weight on the scale and there's bad ways. Some forms of weight loss can actually increase a persons total body fat percentage if their weight loss is coming from the break down of muscle tissue and bone density. They really ought to refer to it as "fat loss" as opposed to "weight loss". Because that's what people actually mean.

Increasing lean protein and fiber intake not only helps to prevent the break down of muscle tissue, it helps a person feel fuller for longer on less calories. It also helps to boost the metabolism allowing the body to burn more calories at rest. Cutting out bad carbs (fast acting carbs such as white bread, white pasta, pastries, batter, breadcrumbs, cereals, beer, cider...etc) can have a significant effect on fat reduction. But it's better to cut these things out of the diet gradually, as opposed to instantly, as the sudden withdrawal from these fast blood sugar spiking carbs can result in extreme fatigue and ultimately relapse. Gradual reduction makes it far more manageable.

The biggest mistake people make when trying to lose fat is that they get too caught up on counting the calories, as opposed to focusing on the quality of the food they're eating. If you're substantially overweight and focus on a diet on lean proteins (Chicken, Turkey, Fish, Lean Red Meats...etc) and healthy sources of fiber (fruits, vegetables and whole grains), you will lose weight naturally over time without even needing to count the calories, as you'll naturally consume less calories anyway, due to feeling fuller for longer and improving you overall gut microbiome.

You don't need to feel hungry to lose fat. You don't need to do an overabundance of cardio to lose fat either (although some moderate cardio is recommended for general cardiovascular health regardless of weight). You just need to eat the right things and you'll see results in the long run. It's not easy in the short term (it never is), but stick with it long enough and eventually you'll forget that you're even on a diet as you won't feel hungry, but your body fat percentage will continue to drop to a healthy level.

[HarpOnHibee]

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I feel we should start a hibs.net diabetics thread tbh!

I've been up and down lately with my sugar levels. Weight continues to be at a decent place but I'll admit I'm getting lazy with my cooking/eating better. Trying to maintain my own stuff plus cooking for the rest of the family (my 2 kids are extremely fussy) makes things challenging.

I'm still in the 'green' range for my HbA1c levels, but have gone up to around the 55 mark.

I found the Libre a bit too much information if I'm honest - I was becoming fixated on every minor adjustment in levels and what I could do to curb it. I'm back to just periodically testing myself - somewhere in the middle is probably necessary!

Hey, my HbA1c levels were 63 at the start of the year, 10 months on and they're now at 35 (I refused the Metformin that they wanted me to take for the rest of my life and said I would need to take). I "borrowed" an old indoor cycling bike from a family member and started using it several times a week. Took up weight lifting at the gym and overhauled my diet. (Ditching fast acting carbs with a diet high in lean proteins and fiber). Went from a peak weight of 98kgs (August 2023) down to 73kgs (today). With significantly lower body fat (visceral fat especially) and higher muscle mass.

When my last test (2 weeks ago) came in at 35, they told me that they couldn't believe it and didn't think it was possible for me to go into complete remission in such a short space of time. But it's absolutely possible with enough commitment.

Building muscle in particular is great for getting diabetes into remission long term. Just a few pounds of additional muscle to your physic can significantly increase insulin sensitivity.

Sorry, not saying all of this to toot my own horn. Just want you to know that it's absolutely possible and hopefully you can get some encouragement from this.

You absolutely have what it takes to kick it's ass.

[Itsnoteasy]

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Hey, my HbA1c levels were 63 at the start of the year, 10 months on and they're now at 35 (I refused the Metformin that they wanted me to take for the rest of my life and said I would need to take). I "borrowed" an old indoor cycling bike from a family member and started using it several times a week. Took up weight lifting at the gym and overhauled my diet. (Ditching fast acting carbs with a diet high in lean proteins and fiber). Went from a peak weight of 98kgs (August 2023) down to 73kgs (today). With significantly lower body fat (visceral fat especially) and higher muscle mass.

When my last test (2 weeks ago) came in at 35, they told me that they couldn't believe it and didn't think it was possible for me to go into complete remission in such a short space of time. But it's absolutely possible with enough commitment.

Building muscle in particular is great for getting diabetes into remission long term. Just a few pounds of additional muscle to your physic can significantly increase insulin sensitivity.

Sorry, not saying all of this to toot my own horn. Just want you to know that it's absolutely possible and hopefully you can get some encouragement from this.

You absolutely have what it takes to kick it's ass.

Why not toot your own horn. Great achievement.

[Pretty Boy]

I started following a keto diet a couple of weeks back; firstly because I know a few people who had success with it and secondly because it seemed too good to be true. Scran steak, bacon, mince, cream, chesse, butter, eggs etc etc and still lose weight. No chance surely.

In just under a couple of weeks I have lost 16lbs/7kg. Obviously that kind of loss isn't sustainable on an ongoing basis and I'm well aware a chunk of it is water weight that has been shed as glycogen stores were depleted. And there is definitely an element of the too good to be true. The first few days were rough with a banging headache, fatigue, lack of concentration etc etc. Your body is conditioned to use carbs/glucose for energy and when you suddenly switch that off then there is going to be a payback. I'm over the worst of that now and definitely feeling a bit more energised and focused but I'm still massively struggling with carb cravings. A few times the bread bin or crisp drawer has almost got me. Definitely takes a lot of adaptation to not having that starchy, carb heavy mass on your plate. Exercise still feels harder as well, the morning cycle to work is a bit more of a slog and I believe that can take a fair few weeks to change as the body adapts to primarily burning fat for energy.

On the whole though it's been ok. It's hugely restrictive and I think I'll start to slowly reintroduce some carbs over time. Slip ups are inevitable on something so restrictive. I'm at hospitality at the game on Saturday and have an inclusive drinks package and there is no way I'll be able to resist a pint. I suppose the acid test will be how quickly I can get back on track.

[DH1875]

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I started following a keto diet a couple of weeks back; firstly because I know a few people who had success with it and secondly because it seemed too good to be true. Scran steak, bacon, mince, cream, chesse, butter, eggs etc etc and still lose weight. No chance surely.

In just under a couple of weeks I have lost 16lbs/7kg. Obviously that kind of loss isn't sustainable on an ongoing basis and I'm well aware a chunk of it is water weight that has been shed as glycogen stores were depleted. And there is definitely an element of the too good to be true. The first few days were rough with a banging headache, fatigue, lack of concentration etc etc. Your body is conditioned to use carbs/glucose for energy and when you suddenly switch that off then there is going to be a payback. I'm over the worst of that now and definitely feeling a bit more energised and focused but I'm still massively struggling with carb cravings. A few times the bread bin or crisp drawer has almost got me. Definitely takes a lot of adaptation to not having that starchy, carb heavy mass on your plate. Exercise still feels harder as well, the morning cycle to work is a bit more of a slog and I believe that can take a fair few weeks to change as the body adapts to primarily burning fat for energy.

On the whole though it's been ok. It's hugely restrictive and I think I'll start to slowly reintroduce some carbs over time. Slip ups are inevitable on something so restrictive. I'm at hospitality at the game on Saturday and have an inclusive drinks package and there is no way I'll be able to resist a pint. I suppose the acid test will be how quickly I can get back on track.

Are you not allowed 10% carbs?

[Pretty Boy]

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Are you not allowed 10% carbs?

Aye but that's only 40-50g of carbs on a 2000-2500 calorie intake. Or put another way one bagel or a couple of potatoes.

[Jones28]

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I started following a keto diet a couple of weeks back; firstly because I know a few people who had success with it and secondly because it seemed too good to be true. Scran steak, bacon, mince, cream, chesse, butter, eggs etc etc and still lose weight. No chance surely.

In just under a couple of weeks I have lost 16lbs/7kg. Obviously that kind of loss isn't sustainable on an ongoing basis and I'm well aware a chunk of it is water weight that has been shed as glycogen stores were depleted. And there is definitely an element of the too good to be true. The first few days were rough with a banging headache, fatigue, lack of concentration etc etc. Your body is conditioned to use carbs/glucose for energy and when you suddenly switch that off then there is going to be a payback. I'm over the worst of that now and definitely feeling a bit more energised and focused but I'm still massively struggling with carb cravings. A few times the bread bin or crisp drawer has almost got me. Definitely takes a lot of adaptation to not having that starchy, carb heavy mass on your plate. Exercise still feels harder as well, the morning cycle to work is a bit more of a slog and I believe that can take a fair few weeks to change as the body adapts to primarily burning fat for energy.

On the whole though it's been ok. It's hugely restrictive and I think I'll start to slowly reintroduce some carbs over time. Slip ups are inevitable on something so restrictive. I'm at hospitality at the game on Saturday and have an inclusive drinks package and there is no way I'll be able to resist a pint. I suppose the acid test will be how quickly I can get back on track.

Brilliant results PB, I’m tempted to give it a go as well. The contents of the diet are very up my street.

[silverhibee]

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Last time I weighed myself was end of September and was 17 stone and 8 pounds, just looked at this thread and went and weighed myself, 14 stone and 9 pounds, not been on any diets, go for a walk most days and have one meal a day at tea time, if I have a snack it will be a couple of rivata bran biscuits with tomatoes on them, very happy with that but might just go see my doctor to see what he thinks as I have some bowel problems.

Now just under 13 stone.

[Bridge hibs]

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Now just under 13 stone.

Well done mate 👍

[LustForLeith]

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Now just under 13 stone.

Well done!

[danhibees1875]

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Now just under 13 stone.

Good effort!

1 meal a day in all that time?

[silverhibee]

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Good effort!

1 meal a day in all that time?

Ta everyone, yip, I have my tea at tea time, a good healthy meal and drink water for the rest, I still have wee treats but crap food is a no no, not had a chippy for years last one was from Scouse Hibees as well, treated myself to a domino’s in the summer for my birthday :greengri, I do exercises every day and walk about 8 miles a day, next goal is 12 stone.

[Jones28]

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Ta everyone, yip, I have my tea at tea time, a good healthy meal and drink water for the rest, I still have wee treats but crap food is a no no, not had a chippy for years last one was from Scouse Hibees as well, treated myself to a domino’s in the summer for my birthday :greengri, I do exercises every day and walk about 8 miles a day, next goal is 12 stone.

Well done mate, tremendous effort. Wish my dad would try and make a similar effort. He did Keto for a year and lost a few stone but plateaued big time because his activity level is borderline zero.

I heard him bringing logs in at the house once and I thought he was going to have a heart attack.

I’ve tried getting through to him but his laziness is so ingrained and you can’t force someone to change.

At this point I think the only thing that would kick him in the arse is some sort of scare.

[Bridge hibs]

My diabetes is all over the shop and Im due to start a diabetes remission programme thats 12 months. In May Im going to go onto 4 sachets of liquid per day and a total of only 800 calories per day for 12 weeks.

This is through my GP and the diabetic team at the Astley Ainslie hospital. Its called the diabetic remission programme and if stuck too the results can be incredible with putting my diabetes into remission, losing a lot of weight, low blood pressure and cholesterol and more importantly, being medication free.

After 12 weeks of sachets I am introduced back to food so 1 calorie controlled meal initially then building up to 2 meals etc. cant wait and Im quite excited to get started.

[GreenNWhiteArmy]

Struggling a fair bit with controlling my weight just now. Have also developed a really unhealthy relationship with food and snacking probably over the last 6-12 months

I normally keep the weight in check by running, but due to starting a new job, a bit of stress emanating from that, family life then a knee injury at the tail end of the year I hadn't ran since March last year. I managed to get out for a 2.5k hobble yesterday

Snacking is a huge issue. Crisps/biscuits are inhaled, lunch is regularly missed then dinner portions (which are generally fresh cooked protein with a carb and veg) are larger than should be

Probably need to get my mental health in a better position and tackle this relationship with food

[Pretty Boy]

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Struggling a fair bit with controlling my weight just now. Have also developed a really unhealthy relationship with food and snacking probably over the last 6-12 months

I normally keep the weight in check by running, but due to starting a new job, a bit of stress emanating from that, family life then a knee injury at the tail end of the year I hadn't ran since March last year. I managed to get out for a 2.5k hobble yesterday

Snacking is a huge issue. Crisps/biscuits are inhaled, lunch is regularly missed then dinner portions (which are generally fresh cooked protein with a carb and veg) are larger than should be

Probably need to get my mental health in a better position and tackle this relationship with food

Snacking was/is always my issue.

On an average day I would have 2 coffees for breakfast, lunch would be tuna or chicken with salad and maybe some berries and then dinner would mostly be something home cooked with the odd pizza or take away thrown in at the weekend.

All sounds ok but my wife works backs shifts quite often and after the kids were in bed about 8.30 the boredom would kick in and I'd pack away a couple of cheese sandwiches, 2 or 3 Kit Kat's, a packet of crisps and a good chunk of anything else that was within grabbing distance. Between 8 and 10 I was packing away more food than I was in the rest of the day and the impact was massive.

It's a hard habit to break.

[JimBHibees]

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Well done mate, tremendous effort. Wish my dad would try and make a similar effort. He did Keto for a year and lost a few stone but plateaued big time because his activity level is borderline zero.

I heard him bringing logs in at the house once and I thought he was going to have a heart attack.

I’ve tried getting through to him but his laziness is so ingrained and you can’t force someone to change.

At this point I think the only thing that would kick him in the arse is some sort of scare.

Sounds like he would benefit from couch to 5k. Difficult to get through to some people quite liked the app because you had a commentary and was giving clear directions when to jog then walk

[JimBHibees]

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Snacking was/is always my issue.

On an average day I would have 2 coffees for breakfast, lunch would be tuna or chicken with salad and maybe some berries and then dinner would mostly be something home cooked with the odd pizza or take away thrown in at the weekend.

All sounds ok but my wife works backs shifts quite often and after the kids were in bed about 8.30 the boredom would kick in and I'd pack away a couple of cheese sandwiches, 2 or 3 Kit Kat's, a packet of crisps and a good chunk of anything else that was within grabbing distance. Between 8 and 10 I was packing away more food than I was in the rest of the day and the impact was massive.

It's a hard habit to break.

Crisps a nightmare for me especially when having a couple of glasses of wine with my wife

[LustForLeith]

I also have a problem with snacking

I suppose if I don’t have them in the house I won’t eat them but it’s hard. Even when I’m out and about i feel the need for crisps, sweets etc

* can’t afford/justify a gym membership
* snacking too much
* not exercising enough

I think if I can cut out snacking and walk a bit more, aiming for 14,000 steps a day, this will help