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]

This quote is hidden because you are ignoring this member. Show Quote

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.

[TrumpIsAPeado]

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.

[TrumpIsAPeado]

This quote is hidden because you are ignoring this member. Show Quote

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]

This quote is hidden because you are ignoring this member. Show Quote

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]

This quote is hidden because you are ignoring this member. Show Quote

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]

This quote is hidden because you are ignoring this member. Show Quote

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]

This quote is hidden because you are ignoring this member. Show Quote

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]

This quote is hidden because you are ignoring this member. Show Quote

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]

This quote is hidden because you are ignoring this member. Show Quote

Now just under 13 stone.

Well done mate 👍

[LustForLeith]

This quote is hidden because you are ignoring this member. Show Quote

Now just under 13 stone.

Well done!

[danhibees1875]

This quote is hidden because you are ignoring this member. Show Quote

Now just under 13 stone.

Good effort!

1 meal a day in all that time?

[silverhibee]

This quote is hidden because you are ignoring this member. Show Quote

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]

This quote is hidden because you are ignoring this member. Show Quote

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]

This quote is hidden because you are ignoring this member. Show Quote

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]

This quote is hidden because you are ignoring this member. Show Quote

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]

This quote is hidden because you are ignoring this member. Show Quote

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

[silverhibee]

This quote is hidden because you are ignoring this member. Show Quote

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

I have stopped buying biscuits crisps and crap, my missus has her drawer where she keeps hers sweets and I’m not allowed in it, if I’m hungry it’s simply some fruit now, melon mango bananas are my go to just now, but I’m struggling to stay under the 13 stone mark.

[Bridge hibs]

This quote is hidden because you are ignoring this member. Show Quote

I have stopped buying biscuits crisps and crap, my missus has her drawer where she keeps hers sweets and I’m not allowed in it, if I’m hungry it’s simply some fruit now, melon mango bananas are my go to just now, but I’m struggling to stay under the 13 stone mark.

I had to give up bananas, first time in my life Ive had constipation, I sat on the pan straining like **** and it felt like I was pooping a boulder, It wouldnt budge and I seriously thought my poop had turned breach and was trying to come out sideways, agony 🫤

[danhibees1875]

With regards to snacking, but also just a wider point, do others count their calories?

I went through a little health kick and in 3 months managed to drop 20lbs. In a way it was frustrating as I could have had a lot more but weekly takeaways/dinner out kept the progress slower. Largely because I'm about to have a newborn again and figured I would probably gain 20lbs so wanted a head start.

I found the accountability of tracking my calories helped greatly. I didn't always hit my targets but generally speaking having to log the snack calories and see my bar chart jump up over my target was fairly offputting and encouraged me to make smarter choices throughout the day and/or curtail the late night snackage.

[Jones28]

This quote is hidden because you are ignoring this member. Show Quote

With regards to snacking, but also just a wider point, do others count their calories?

I went through a little health kick and in 3 months managed to drop 20lbs. In a way it was frustrating as I could have had a lot more but weekly takeaways/dinner out kept the progress slower. Largely because I'm about to have a newborn again and figured I would probably gain 20lbs so wanted a head start.

I found the accountability of tracking my calories helped greatly. I didn't always hit my targets but generally speaking having to log the snack calories and see my bar chart jump up over my target was fairly offputting and encouraged me to make smarter choices throughout the day and/or curtail the late night snackage.

I did, but haven't done for a while after I found it changed my behaviour around food.

If I snack I go for protein rich stuff, like a protein bar or Lidls beef jerky or a piece of fruit.

It's a great way to get you in to healthier habits.

[J-C]

Snacking, apples, oranges, nuts and the odd banana. Zero fat yoghurt and add some berries and honey.

[Paulie Walnuts]

This quote is hidden because you are ignoring this member. Show Quote

With regards to snacking, but also just a wider point, do others count their calories?

I went through a little health kick and in 3 months managed to drop 20lbs. In a way it was frustrating as I could have had a lot more but weekly takeaways/dinner out kept the progress slower. Largely because I'm about to have a newborn again and figured I would probably gain 20lbs so wanted a head start.

I found the accountability of tracking my calories helped greatly. I didn't always hit my targets but generally speaking having to log the snack calories and see my bar chart jump up over my target was fairly offputting and encouraged me to make smarter choices throughout the day and/or curtail the late night snackage.

If people are looking to lose weight then you have to count your calories and weigh your food imo. If you don’t you can very easily find yourself with an extra 3 or 400 calories over the course of a day, whether that’s from using oil for cooking, an extra quarter of a portion over what you think you’re having for breakfast etc.

For example I have 120g of fat free Greek yoghurt and 30g of granola for breakfast. If I eyeball that though and end up with 150g of Greek yoghurt and 35g of granola, which won’t look all that different to the eye, my breakfast goes from about 200 calories to 250. If I have 150g of new potatoes for dinner that’s about 111 calories. An extra 2 or 3 new potatoes and suddenly 111 calories is about 150 calories. Throw in any oil for cooking the chicken I might have with it, a little bit of a dressing that I’m not weighing etc and suddenly I could have an extra 100-150 calories that I’m not accounting for easy. That’s me up to 200 extra now for the day and that’s not considering lunch, snacks etc.

If you want to be succesfull losing weight/body fat then you simply have to be weighing all your food and tracking/logging everything imo.

[Viva_Palmeiras]

This quote is hidden because you are ignoring this member. Show Quote

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

Bread, crisps, beer my vices.
Can lt imagine giving any of them up completely.
i fasted it worked the. It plateaued that was without exercise.
Now i exercise more than I’ve ever done.
But the weight is staying out and gradually coming down but staying within a kilo.
im hopeful its fat turning to muscle but not sure.
I do BodiTrax and it doesn’t seem to be altering hugely the real worry is the visceral fat which seems to be constant which is disappointing. Yet I can go to an RPM class and be pretty much up there with the best of the class in terms of bursting a gut. Frustrating.
I’m not long over the brow of 50 and I think that makes it harder.

[superfurryhibby]

Last September I turned 60. I weighed 13.5 stone. Slim built with belly and love handles. I got a fitness watch and a pair of Sony wxm1000 headphones.

I walk an average of ten thousand steps every day, at a good pace and have reduced my food intake, cutting out bread to the point of it being a treat. Reduced portion sizes, no second or third helpings.

Today I’m a svelte 12 st. At 5”11 that equates to being able to wear clothes I hadn’t comfortably fitted in years. I don’t weigh food, still eat a fair amount. I’ve a plant based diet, but have been for years, so it was more the quantity and lack of exercise that was an issue.

[silverhibee]

This quote is hidden because you are ignoring this member. Show Quote

Last September I turned 60. I weighed 13.5 stone. Slim built with belly and love handles. I got a fitness watch and a pair of Sony wxm1000 headphones.

I walk an average of ten thousand steps every day, at a good pace and have reduced my food intake, cutting out bread to the point of it being a treat. Reduced portion sizes, no second or third helpings.

Today I’m a svelte 12 st. At 5”11 that equates to being able to wear clothes I hadn’t comfortably fitted in years. I don’t weigh food, still eat a fair amount. I’ve a plant based diet, but have been for years, so it was more the quantity and lack of exercise that was an issue.

Well done, I have been struggling to get under and stay under the 13 stone barrier but I think I have cracked it now, never felt so good in myself in a long time, went out the other day with a waterproof jacket on and we walked out to the airport and round it and back in the Crammond way and I was literally soaking with sweat when I got home, it looked like I had had an accident