How can type 2 diabetics lose weight effectively. What are the best eating strategies before and after exercise for diabetics. How does insulin impact exercise and meal timing for diabetics. What are the optimal meal choices for diabetic weight loss.

Understanding the Basics of Weight Loss for Type 2 Diabetes

For individuals with type 2 diabetes, weight loss can be a crucial component of managing the condition and improving overall health. However, the process of losing weight while managing blood sugar levels requires careful consideration and planning. This article delves into effective strategies for weight loss in type 2 diabetes, with a focus on exercise and nutrition.

The Importance of Meal Timing and Exercise for Diabetic Weight Loss

One of the key factors in successful weight loss for type 2 diabetics is understanding the relationship between meal timing and exercise. The timing of meals and snacks around workouts can significantly impact blood sugar levels, energy availability, and fat burning potential.

Exercising on an Empty Stomach: Pros and Cons

Can exercising on an empty stomach be beneficial for diabetics trying to lose weight? Research suggests that working out in a fasted state (about 3-4 hours after your last meal) may help burn more body fat for fuel. This is because your body has depleted its readily available energy sources and must turn to fat stores for energy.

However, it’s crucial to monitor blood glucose levels before exercising. A safe range for most diabetics is between 100 to 180 mg/dL. Always consult with your healthcare provider to determine the safest blood sugar range for your individual needs.

Pre-Workout Nutrition for Diabetics

If fasted exercise doesn’t suit you, what should you eat before a workout? The key is to choose a small snack or light meal that combines carbohydrates and protein. This combination provides a balanced energy source without overloading your system. Some suitable options include:

• An apple with a tablespoon of peanut butter
• Berries with a few slices of turkey or nuts
• Whole grain crackers with cheese
• Half a sandwich
• Light yogurt
• Vegetables with hummus or string cheese

Remember, the goal is to fuel your body without consuming unnecessary extra calories that could hinder your weight loss efforts.

Post-Workout Nutrition: When Is It Necessary?

Do all workouts require a post-exercise meal or snack? The answer depends on the intensity and duration of your exercise. For low-intensity activities lasting less than an hour (such as power walking or light cycling), a specific post-workout meal may not be necessary if you’re trying to lose weight.

However, certain types of exercise do benefit from post-workout nutrition. These include:

• Weight lifting
• High-intensity interval training (HIIT)
• Endurance training (long-distance running, cycling)
• Any intense exercise lasting over 60 minutes
• High-intensity competitive sports (soccer, tennis, racquetball)

Why is post-workout nutrition important for these activities? After intense exercise, your body needs to replenish glycogen stores and provide amino acids for muscle recovery. Failing to eat after such workouts can lead to muscle breakdown, inadequate recovery, and potential overeating later due to increased hunger.

Balancing Insulin, Meals, and Exercise for Diabetic Weight Loss

For diabetics who take insulin or other medications that can cause low blood sugar, careful planning of meals, medication, and exercise is crucial. How does insulin impact exercise and meal timing?

If you’ve just eaten a meal and taken your full insulin dose, exercising within the next three hours can potentially lead to hypoglycemia (low blood sugar). This occurs because exercise causes your muscles to use glucose from your bloodstream more rapidly, meaning you may need less insulin to manage your blood sugar levels after a meal.

Strategies for Managing Insulin and Exercise

1. Reduce insulin dose: If you plan to exercise shortly after eating, consult your doctor about reducing your mealtime insulin dose.
2. Adjust timing: Consider exercising before meals when your insulin levels are lower.
3. Monitor blood sugar: Check your levels before, during, and after exercise to understand how different activities affect you.
4. Have a snack ready: Keep fast-acting carbohydrates on hand in case your blood sugar drops during exercise.

Optimal Meal Choices for Diabetic Weight Loss

What types of foods should diabetics focus on for effective weight loss? A balanced diet that helps manage blood sugar levels while supporting weight loss typically includes:

• Non-starchy vegetables: Leafy greens, broccoli, cauliflower, peppers
• Lean proteins: Chicken, fish, lean beef, tofu
• Healthy fats: Avocado, nuts, seeds, olive oil
• Complex carbohydrates: Whole grains, legumes, sweet potatoes
• Low-fat dairy or dairy alternatives

How can you create a balanced meal plan? Aim to include a source of protein, healthy fat, and fiber-rich carbohydrates at each meal. This combination helps stabilize blood sugar levels and promotes satiety, which is crucial for weight loss.

The Role of Portion Control in Diabetic Weight Loss

While the quality of food is important, quantity also plays a crucial role in weight loss for diabetics. How can you practice effective portion control?

• Use smaller plates to visually trick your brain into feeling satisfied with less food
• Measure portions using measuring cups or a food scale until you can eyeball portions accurately
• Fill half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with complex carbohydrates
• Be mindful of high-calorie condiments and dressings
• Eat slowly and pay attention to hunger and fullness cues

Implementing these portion control strategies can help create a calorie deficit necessary for weight loss while still providing your body with essential nutrients.

The Impact of Hydration on Diabetic Weight Loss

Often overlooked, proper hydration plays a significant role in weight loss and diabetes management. How does staying hydrated benefit diabetics trying to lose weight?

• Helps regulate blood sugar levels
• Supports kidney function in flushing out excess glucose
• Promotes feelings of fullness, potentially reducing overeating
• Aids in exercise performance and recovery
• Helps distinguish between thirst and hunger signals

How much water should diabetics drink for optimal health and weight loss? While individual needs vary, a general guideline is to aim for 8-10 cups (64-80 ounces) of water per day. Factors such as climate, activity level, and overall health may necessitate higher intake.

Tips for Increasing Water Intake

• Keep a reusable water bottle with you throughout the day
• Set reminders on your phone to drink water regularly
• Flavor water with slices of lemon, cucumber, or herbs for variety
• Eat water-rich foods like cucumbers, watermelon, and zucchini
• Drink a glass of water before each meal

The Psychological Aspect of Weight Loss for Diabetics

Weight loss isn’t just about diet and exercise; the psychological component plays a crucial role, especially for individuals managing diabetes. How can diabetics develop a healthy mindset for sustainable weight loss?

Mindful Eating Practices

Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body. How can diabetics incorporate mindful eating into their weight loss journey?

• Eat without distractions (no TV, phone, or computer)
• Chew slowly and savor each bite
• Pay attention to hunger and fullness cues
• Reflect on the source of your food and its journey to your plate
• Notice the colors, smells, textures, and flavors of your food

Practicing mindful eating can help diabetics develop a healthier relationship with food, potentially leading to better portion control and more satisfying meals.

Stress Management and Weight Loss

Stress can significantly impact both blood sugar levels and weight loss efforts. How does stress affect diabetics trying to lose weight?

• Increases cortisol levels, which can lead to insulin resistance
• May trigger emotional eating or cravings for unhealthy foods
• Can disrupt sleep patterns, affecting hunger hormones
• May reduce motivation for exercise and healthy eating

What are some effective stress management techniques for diabetics? Consider incorporating these practices into your daily routine:

• Regular meditation or deep breathing exercises
• Yoga or gentle stretching
• Journaling or expressive writing
• Engaging in hobbies or creative activities
• Spending time in nature
• Seeking support from friends, family, or a mental health professional

The Role of Sleep in Diabetic Weight Loss

Often underestimated, quality sleep plays a vital role in both diabetes management and weight loss. How does sleep affect weight loss efforts for diabetics?

• Regulates hunger hormones (ghrelin and leptin)
• Helps maintain insulin sensitivity
• Supports energy levels for physical activity
• Aids in recovery from exercise
• Reduces stress and emotional eating

How much sleep do diabetics need for optimal health and weight loss? While individual needs vary, most adults should aim for 7-9 hours of quality sleep per night.

Tips for Improving Sleep Quality

• Stick to a consistent sleep schedule, even on weekends
• Create a relaxing bedtime routine
• Ensure your bedroom is dark, quiet, and cool
• Limit exposure to blue light from screens before bedtime
• Avoid caffeine and large meals close to bedtime
• Engage in regular physical activity, but not too close to bedtime

The Importance of Regular Medical Check-ups in Diabetic Weight Loss

While self-management is crucial, regular medical check-ups play a vital role in successful weight loss for diabetics. How can regular medical supervision benefit diabetics trying to lose weight?

• Monitors blood sugar control and adjusts medication as needed
• Tracks progress and identifies potential obstacles
• Screens for diabetes-related complications
• Provides personalized advice on diet and exercise
• Offers support and motivation throughout the weight loss journey

What should diabetics discuss with their healthcare provider during check-ups? Consider addressing the following topics:

• Changes in weight and body composition
• Blood sugar patterns and any episodes of hypo- or hyperglycemia
• Exercise routine and any challenges faced
• Dietary habits and any difficulties with meal planning
• Medication effectiveness and side effects
• Emotional well-being and stress levels
• Any new symptoms or concerns

Regular communication with your healthcare team ensures that your weight loss journey is safe, effective, and tailored to your individual needs as a diabetic.

Incorporating Strength Training into Diabetic Weight Loss Plans

While cardiovascular exercise is often emphasized in weight loss programs, strength training offers unique benefits for diabetics. How does strength training support weight loss and diabetes management?

• Increases muscle mass, boosting metabolism
• Improves insulin sensitivity
• Helps maintain bone density
• Enhances overall functional fitness
• Can lower blood sugar levels for up to 24 hours post-exercise

How often should diabetics engage in strength training for optimal benefits? Aim for at least two to three sessions per week, targeting all major muscle groups.

Getting Started with Strength Training

For diabetics new to strength training, consider these tips:

• Start with bodyweight exercises or light weights to master proper form
• Gradually increase resistance as you build strength and confidence
• Include exercises that target multiple muscle groups, such as squats, lunges, and push-ups
• Allow for adequate rest between sessions to prevent overtraining
• Monitor blood sugar before, during, and after workouts
• Stay hydrated throughout your training sessions
• Consider working with a certified fitness professional familiar with diabetes management

Remember to consult with your healthcare provider before starting any new exercise program, especially if you have any diabetes-related complications or other health concerns.

The Role of Technology in Diabetic Weight Loss

In today’s digital age, various technological tools can support diabetics in their weight loss journey. How can technology assist in diabetes management and weight loss efforts?

Continuous Glucose Monitors (CGMs)

CGMs provide real-time data on blood sugar levels, allowing diabetics to:

• Understand how different foods and activities affect their blood sugar
• Make more informed decisions about meals and exercise
• Identify patterns and trends in blood sugar levels
• Prevent episodes of hypo- and hyperglycemia

Fitness Trackers and Smartwatches

These devices can help diabetics:

• Monitor physical activity levels and set realistic goals
• Track sleep patterns and quality
• Estimate calorie expenditure
• Some models can even monitor blood sugar levels

Smartphone Apps

Various apps can assist diabetics in their weight loss journey by:

• Tracking food intake and nutritional information
• Providing meal planning and recipe suggestions
• Offering diabetes-specific exercise routines
• Logging medication and insulin doses
• Setting reminders for check-ups and medication

While technology can be a valuable tool, it’s important to remember that it should complement, not replace, personalized medical advice and self-awareness in managing diabetes and weight loss.

Eating Tips Before and After Exercise

Learning what and when to eat before and after exercise can be a little overwhelming. The questions to consider are endless: Should you eat before you exercise? Low-carb? Simple carbs? High-fat or low-fat? What about after your workout? What if you’re trying to lose weight? What if you take insulin?

Here, we’ll discuss a few basic tips on what and when to eat before and after exercise—and what to consider if you take diabetes medications like insulin.

If you’re trying to lose weight     

If you’re trying to lose weight, it’s important to make sure you aren’t consuming additional calories your body doesn’t need. That means trying to time your meals or snacks around your workouts so you aren’t eating extra snacks for the sake of the workout.

Here are some things to consider:

Exercising on an empty stomach can help you burn more body fat for fuel.
When you eat right before exercising, your body is going to first use the calories you just consumed for fuel. By exercising when it’s been about three to four hours since you last ate, your body is more able to burn fat for fuel because other easier methods of fuel aren’t available. Remember, before exercising, check your glucose levels to make sure you’re within a safe range to do so—about 100 to 180 mg/dL. 

This can be a very helpful weight-loss tool because regardless of how many calories you burn during your workout, you’re ensuring that you’re burning more body fat for fuel.

If you want to eat before exercising, choose a small snack or light meal.
If exercising on an empty stomach isn’t a great fit for you, you can avoid consuming extra calories by simply timing your workout right after a small snack or a light meal.

What should you eat? Stick with real food. It doesn’t need to be complicated. Often, combining a carbohydrate source with a protein source is recommended. Some examples include: 

• Fruit + protein (examples: apple with a tablespoon of peanut butter, berries, and a few slices of turkey or nuts)          
• Starch + protein (examples: whole grain crackers and cheese or 1/2 sandwich)
• Light yogurt

Or a lighter snack of veggies and hummus, dip, or string cheese may be desired. Real food. Keep it simple.

Don’t force yourself to eat a “post workout meal” for low-intensity exercise.
If you’re trying to lose weight and your workouts are lower in intensity (like power walking, jogging, or cycling less than an hour at a time) then you likely do not need an intentional “post-workout meal”. Instead, strive to eat mostly whole foods every four to five hours throughout the day to support your calorie needs while also getting daily exercise.

In losing weight, there’s a constant balancing act of eating enough to fuel your metabolism and manage hunger vs. reducing calories carefully to encourage your body to burn more body fat. By planning your meals and exercise routine carefully, you can avoid taking in more calories than your goal and still keep yourself well-fueled!

When you really should eat after your workout

For some types of exercise, it’s important to eat a meal (or a protein shake) within the hour after your workout.

Types of exercise that might call for an immediate post-workout protein shake or meal include:

• Weight-lifting
• High intensity interval training 
• Endurance training (long-distance running, cycling, etc.)
• Any intense exercise over 60 minutes
• High-intensity competitive sports (soccer, tennis, racquet ball, etc.)

If you don’t eat a substantial meal or post-workout protein shake after high intensity exercise, a few issues are of concern:

• You’re depriving your muscles of the amino acids they need to rebuild and recover.
• You’re not replenishing the stored glucose (glycogen) in your muscles which can lead to further muscle breakdown.
• You’ll get hungry a few hours later and likely overeat at that later meal.

Intense training requires proper fuel. Eating every three to four hours throughout the day and eating post-workout is an important part of supporting your body.

If you take insulin

If you take mealtime insulin or other medications that can cause low blood sugars, you’ll need to plan the timing of your meals and your exercise more carefully. If you’ve just eaten a meal and taken your full dose of insulin, exercising in the three hours afterwards can lead to low blood sugar (hypoglycemia). This is because exercise causes your muscles to use the glucose in your bloodstream faster. This means you’d need less insulin to manage your goal blood sugar levels after a meal. 

Timing Your Meals, Insulin Needs, and Exercise

• Reduce the amount of insulin you take for that meal. If you know you’re going to exercise immediately after eating, you can talk to your doctor about reducing your mealtime insulin dose. The type of exercise you choose (walking or jogging vs. lifting weights), the duration (15 minutes vs. 45 minutes), and the intensity can impact just how much less insulin you need with that meal. Depending on the intensity of your workout (like a rigorous weightlifting session), you may find that you need to reduce your insulin dose for the meal you eat in the few hours after exercising. Still, your insulin needs for exercise can depend on other various factors. Consult your health care provider to determine how and if you should adjust insulin doses before and after exercise. 
• Exercise before eating and taking mealtime insulin. By exercising before you eat and taking your mealtime insulin, you reduce your risk of low blood sugars. This can hugely simplify your ability to exercise without low blood sugars. This can also help prevent the need to eat extra carbs during exercise to prevent/manage low blood sugars. Keep in mind that if you experience a low blood sugar even without rapid-acting mealtime insulin in your system, this is a sign that your other insulin/medication dosages may be too high. 

Most importantly: Be sure to check your blood sugar before you exercise and carry fast-acting carbohydrates with you (like glucose tablets, gummy candy, or juice) whenever exercising in case you experience low blood sugar. Talk to your doctor about making adjustments in your insulin doses or other medications to prevent lows during and after exercising.

Information provided by Beyond Type 1.
 

Achieving Type 2 Diabetes Remission through Weight Loss – Blog

Diabetes Discoveries & Practice Blog

Sept. 30, 2020

• Obesity and Weight Management

Studies have shown that significant weight loss, through either metabolic (also known as bariatric) surgery or calorie restriction, may lead to remission in some people who have type 2 diabetes.

William T. Cefalu, MD, director of the NIDDK’s Division of Diabetes, Endocrinology, and Metabolic Diseases, discusses type 2 diabetes remission, including recent research into strategies and mechanisms by which people who have diabetes can achieve remission.

Q: What is remission of type 2 diabetes? How do health care professionals define remission and know when a patient has achieved it?

A: People with type 2 diabetes who do not have adequate glycemic control have an increased risk for diabetes complications. Glycemic control is monitored by measuring both blood glucose and blood markers assessing antecedent glycemia such as hemoglobin A1C, which reflects average glucose over the previous months. We define type 2 diabetes remission as having the condition revert to a nondiabetic range as assessed with blood glucose levels or blood glucose markers and staying in that range for at least 6 months when a person isn’t taking any diabetes medications.

It’s important for both health care professionals and people who have type 2 diabetes to realize that significant weight loss either from lifestyle intervention (i.e., diet and exercise) or from certain procedures can result in blood glucose levels decreasing into the nondiabetic range, and that achieving remission can minimize or prevent future complications.

Q: Why do health care professionals use the term “remission” rather than “cure” when discussing type 2 diabetes? What happens to a person’s diabetes when he or she relapses?

A: We don’t use the word “cure” when we refer to blood glucose levels reverting back to levels below the threshold used for diagnosis, as you could argue “cure” means completely alleviating the condition. For example, an acute condition seen with infectious diseases such as bronchitis may be considered to be cured with antibiotics. However, in type 2 diabetes, because blood glucose levels are on a continuum and are significantly associated with weight, it is observed that when weight regain occurs, the glucose levels may increase back to the range associated with diabetes diagnosis. So, the correct term is “remission.”

Type 2 diabetes is a progressive disorder, and, at one time, we didn’t think that weight loss or other interventions could allow people with type 2 diabetes to lower their blood glucose levels into the nondiabetic range and to stay there for an extended period of time without medication. However, we now understand that people with type 2 diabetes who lose significant weight and improve other factors related to diabetes can achieve remission.

With sustained weight loss, people may stay in remission for quite some time. However, if they begin to put on weight, their blood glucose levels can increase and return to the diabetic range. They may need diabetes medications or even insulin with weight regain depending on the severity of their type 2 diabetes and their glucose control.

Q: What strategies can lead to remission of type 2 diabetes?

A: The most important factor in achieving remission is weight loss, and two techniques—metabolic surgery and lifestyle changes that restrict calories on a daily basis to achieve weight loss—have been shown to induce remission.

Some studies, dating back many years, have observed that metabolic surgery leads to high rates of type 2 diabetes remission. Recently, the Diabetes Remission Clinical Trial (DiRECT), conducted in primary care practices in the United Kingdom, examined type 2 diabetes remission rates in participants who lost weight, starting with a very low-calorie diet and sustaining the weight loss over time. DiRECT found high rates of type 2 diabetes remission among people who lost a significant amount of weight—more than 10 kg (about 22 pounds)—and sustained the weight loss over 12 to 24 months.

Q: What research is being conducted on remission of type 2 diabetes?

A: Studies have sought to understand the mechanisms of remission. A lot of current research focuses on not only total fat in the body, but also where the fat may be located, referred to as “ectopic fat” (e.g., fat in the liver and pancreas) that may affect normal physiologic function. This research has led to some very interesting observations about potential mechanisms. Weight loss may improve pancreas function, with better insulin secretion and type 2 diabetes remission.

Q: Are some people with type 2 diabetes more likely to achieve remission than others?

A: Three factors that seem to predict success in achieving remission are significant weight loss, baseline pancreatic function, and diabetes duration.

Significant and sustained weight loss—for example, in the range of 10 kg (about 22 pounds) as shown in some studies—is the most important factor. Studies in which participants lost small amounts of weight have shown lower rates of type 2 diabetes remission. However, studies in which participants lost a significant amount of weight—such as DiRECT or studies of metabolic surgery—have shown higher remission rates.

Studies of weight loss through restricting calories or metabolic surgery have found that people with type 2 diabetes who start with greater pancreatic function at baseline, prior to the intervention, are more likely to undergo remission. People who have had shorter diabetes duration are also more likely to undergo remission. Type 2 diabetes is a progressive disease, and, after a long time with diabetes, pancreatic function may decline over time. Thus, observations suggest that after having diabetes for a long period of time, significantly improving pancreatic function and achieving remission may prove to be more difficult, compared to achieving remission early in the natural history of the disease.

Q: How and when should health care professionals talk with patients who have type 2 diabetes about remission? How can health care professionals help patients achieve remission and sustain it over time?

A: First and foremost, you should emphasize the importance of managing blood glucose levels to minimize the complications of type 2 diabetes whether the patient is or is not on medications. Glycemic control is incredibly important in reducing the risk of complications, and you need to discuss glycemic control and a goal with the patient. In most cases, this means advising patients to keep their A1C level at 7 percent or below to prevent eye, kidney, and nerve complications. While we have very effective medications to lower blood glucose levels, lifestyle interventions (nutrition and exercise) are a cornerstone of managing diabetes. A balanced diet that achieves weight loss not only improves blood glucose levels but also may reduce cardiovascular risk factors.

Patients should also know that obesity contributes to increased blood glucose levels due to insulin resistance and that the more weight patients put on, that may mean they need more medication. It is important that they know if they lose weight and improve their body’s efficiency, they may require less medication. Let your patients know that if they lose enough weight, particularly during the early phases of type 2 diabetes, they will significantly lower their blood glucose, have less risk for diabetes complications, and may be able to achieve remission.

Overall, with significant weight loss through restricting calories or other strategies, patients have a high likelihood of achieving remission, particularly if they have a greater baseline pancreatic function and have had diabetes for a shorter time.

How do you talk with patients about type 2 diabetes remission? Tell us below in the comments.

William T. Cefalu, MD, is director of the Division of Diabetes, Endocrinology, and Metabolic Diseases at the NIDDK, and has had a 35-year career as a scientist, a health care expert, and a physician. His clinical and basic science research has focused on interventions to improve the metabolic state of people with insulin resistance and type 2 diabetes, and on the cellular mechanisms for insulin resistance.

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How to lose weight with type 2 diabetes and being overweight – January 9, 2023

Galina Maidanova told how she struggled with being overweight for many years

Photo: from the archive of Galina Maidanova, Ivan Mityushev

Galina Maidanova lost more than for 40 kilograms. For many years she struggled with excess weight through diets and weight loss programs. But as soon as the next marathon ended, everything returned to normal. When the mark on the scales exceeded 125, and doctors began to make diagnoses one after another, including type 2 diabetes, Galina realized that it was time to radically change her eating habits and, first of all, give up fast carbohydrates. How it was possible (it was not easy!), Galina told in detail 29.RU. She is sure that her example and advice can give hope to those who only dream of harmony.

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Video: Polina Karpovich, Vladislav Shityuk

Now our interlocutor is 56 years old. She works as an operating room nurse in one of the hospitals in Arkhangelsk. Galina recalls that she had problems with weight back in her student years – she left for study from a small village in the Tver region, where there was always simple but healthy food on the table. The northern capital captivated me with a variety of culinary delights, especially pastries – and kilograms began to increase.

— Then I gave birth to the first child, after some time — the second. Already at the age of 30, my weight was approaching 100 kilograms, something had to be done about it. Now I remember that I tried everything: different diets, twice went through a weight correction school under the supervision of leading endocrinologists in Arkhangelsk. I lost weight well – up to 25 kilograms. But when the program ended, he came back and brought with him too much, says Galina Maidanova.

Galina is convinced that her weight gain was due to carbohydrate addiction

Photo: from the archive of Galina Maidanova

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At first, she attributed everything to the hormonal restructuring of the body after childbirth, but then she came to the conclusion that the body was so strongly affected by carbohydrate addiction. Galina recalls how often she “corrected” her bad mood with sweet tea:

— I didn’t deny myself anything: I could eat a box of sweets in two days, a can of condensed milk in one evening. At the same time, I understood that it was impossible, but I could not limit myself.

Along with the weight, various diagnoses began to stick to our interlocutor. Back in 2009, she was diagnosed with type 2 diabetes.

— I was prescribed hypoglycemic drugs: first pills, then switched to long-acting insulin, then short-acting insulin. The sugar level reached up to 22 mmol / l, glycated hemoglobin – over 11%. I perfectly understood already then what diabetes mellitus could lead to: this is retinopathy and blindness, this is gangrene and amputation of the lower extremities, kidney problems, ”Galina said.

Arkhangelogodka by the age of 55 decided that it was time to take up her body and health seriously

,

photos: from the archive of Galina Maydanova

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among other diagnoses that our interlocutor were chronic cholecystitis and pancreatitis, fatty hepatosis. At the same time, by the age of 55, Galina’s weight was already 125 kilograms. Shortness of breath interfered, she recalls that she had to climb the stairs at work, holding on to the railing, her joints hurt. In general, it has become almost impossible to live a normal life.

I didn’t need more motivation. At one point, I told myself that I was declaring a war on carbohydrates, which I had always lost before. It was May 1, 2021.

First of all, Galina began to give up fast carbohydrates – cookies, sweets, pastries. She did this gradually – reduced the dosage: instead of three glazed curds, she allowed herself only one. With such restrictions, in six months she managed to lose 18 kilograms.

A new stage of weight loss began with the appearance in the life of our interlocutor of a group of like-minded women who also struggled with excess weight: it was created by a woman who lost 60 kilograms, defeating her addiction to fast carbohydrates. Galina notes that it’s generally difficult to lose weight alone, so a new circle of friends appeared very handy.

Since February 1, the group has given up fast carbohydrates altogether. Galina recalls how she completely excluded flour, confectionery, dairy products and even cereals. It was not easy not only for herself, but also for her family: when you refuse sweets, your mood jumps.

But after about a month my carbohydrate addiction went away. We still had cookies at home, but I didn’t want them, says Galina.

She agrees that in order to overcome the dependence on fast carbohydrates, you need to go through a kind of withdrawal. For one person it will take a month, for another – all three.

Saying goodbye to sweets, Galina ate vegetables, meat, eggs, lots of greens. At the same time, Galina never remained hungry. For people weighing more than 100 kilograms, our interlocutor clarifies, leaving the table with a feeling of slight hunger is fraught with breakdowns.

Galina’s diet now has a lot of greens and vegetables, including from her garden

org/Person”> Photo: from the archive of Galina Maidanova

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Also in the process, Galina refused to snack on something tasty at work. She says that since January 10, 2022, she has not eaten a single candy, cookie or cake. Everything sweet was replaced with berries.

– My desserts now are cranberries, lingonberries, blueberries. I eat them after my main meal. I can also afford a few slices of 100 percent chocolate.

Now Galina’s weight is 83–84 kilograms. According to her, it took about 1 year and 3 months to throw it off. It took some more time to learn how to keep your results. To do this, you need to continue to eat right, but expand the diet with nuts, milk, fruits.

Galina says that she is losing weight comfortably and always under the supervision of her endocrinologist. The northerner shared what is included in her diet today:

— I eat buckwheat twice a week, I eat a lot of vegetables — 400-500 grams a day, I eat meat, fish, chicken, eggs, nuts, a lot of greens — this is leaf lettuce, and maybe arugula. I allow myself one fruit a day. I love a leafy green salad with sauerkraut topped with olive oil. I do not give up fats: I use butter, farm sour cream. I do not feel discomfort and I know that I will not return to carbohydrates.

I understand that fast carbohydrates immediately give energy, but it lasts for an hour or two, and then you want to eat again. When I switched to a diet that required protein and vegetables in the diet, the feeling of fullness was enough for 4-6 hours.

Galina notes that for the diet she changed her attitude to cooking at home, which she previously disliked very much. Ready-made food from supermarkets, which used to help out, had to be completely abandoned.

— At first, cooking was difficult for me, but, on the other hand, there is always an electric grill to help: 8-9 minutes – and the steak is ready, another 7 minutes – vegetables. I do not digest them, they turn out with a crunch. She refused food from stores, because there are a lot of hidden sugars, there is starch in sauces. I also do not take canned foods, I’d rather salt the cabbage myself, cucumbers – all without adding sugar.

— I feel like a person who carried four buckets of water on his shoulders and got rid of them. For me, this is a relief. And in terms of health, too: I am no longer diagnosed with chronic cholecystitis, chronic pancreatitis, my fatty hepatosis is gone, there was dilatation of the left atrium – this diagnosis was removed, – says Galina Maidanova.

The situation with diabetes, according to her, also improved: she completely refused insulin and other hypoglycemic drugs:

— The only drug left is Metformin. A few weeks ago I donated blood for sugar – the level was normal.

Now our interlocutor plans to lose about another five kilograms and join sports:

— I didn’t exercise before, because it’s hard to imagine how a person weighing more than 100 kilograms can do it. I just tried to walk more, and now I’m ready for sports.

Galina advises losing weight under the supervision of an endocrinologist: the doctor will help you adjust your diet so that you lose fat, not muscle mass

org/Person”> Photo: from the archive of Galina Maidanova

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Galina notes that weight loss has helped her feel the taste for life: she wants to travel more, do needlework, ride a bike.

— My chronic fatigue syndrome is gone. This is a terrible condition that happens with diabetes: I came home, lay down on the sofa and didn’t have the strength to do something else. Now I don’t have this condition. My family supports me in all this, my husband is very pleased with the changes, he gives me gifts, – Galina smiles.

She decided to share her story to inspire those who are just thinking about weight loss to take the first step. Here are some tips from Galina:

• remember that the decision to change the quality of your life is always yours;

• be sure to lose weight under the supervision of doctors and do not forget about taking tests;

• find a group of like-minded people who are going through a similar experience – they will support you and share their experience.

Earlier, we told you the story of Ekaterina, an Arkhangelsk town, who found out about the deficiency of thyroid hormones when she was planning a pregnancy. This affected the health of the girl – Ekaterina felt drowsy, often worried, and, according to doctors, her condition could affect the unborn baby.

We also wrote about “silent” illnesses, which do not bother, but in the end can do a lot of harm. Also, together with the experts, we have compiled a list of six diseases that can be a sign of constant hunger (test yourself). And found out four nocturnal symptoms that may indicate the formation of a blood clot.

We often communicate with northerners who want to help others and therefore openly talk about their diseases and struggle for health, we collect these stories in one story “So that you do not get sick.”

These stories teach you to love yourself and be attentive to your well-being. For example, our interlocutor, pensioner Yuri Yakovlev, could have died – he did not know that he had prostate cancer, but he turned to the doctors in time and now he is talking optimistically about his path. And Lyudmila Bulatova did not complain about her health, but suddenly she was on the operating table after a sip of coffee.

Our interlocutors speak openly about cancer – everyone is afraid of this word and does not want to notice hints of it in themselves, but it is very important to be informed. We wrote about female cancer, and also about melanoma. Did an interview about breast cancer.

Diabetes mellitus and overweight. Part 2

In ancient times, when a person had to get food by hard physical labor, and besides, food was scarce, poor in nutrients, the problem of excess weight did not exist at all.

Weight, or body weight of a person depends, on the one hand, on how much energy he consumes with food (this is the only source of energy!) And, on the other hand, how much he spends. Energy costs are mainly associated with physical activity. There remains one more part of the process of energy exchange – its accumulation. The energy store in our body is fat. In our times, the way of life of a person has changed a lot. We have free access to food, besides, the food is now tasty, artificially enriched with fats. We began to spend less energy because we lead a sedentary lifestyle, using cars, elevators, home appliances, remote controls, etc. This means that more energy is stored in the body in the form of fat, which leads to excess weight. It should be noted that all components of energy metabolism are partly determined by heredity. Yes, heredity is important: overweight parents often have overweight children. But, on the other hand, the habit of overeating and little movement is also formed in the family! Therefore, one should never think that the situation with someone overweight is hopeless, because this is a family trait.

There is no excess weight that cannot be reduced by at least a few kilograms. Even small shifts in this direction can bring huge health benefits.

The problem of weight is very important in type 2 diabetes. 80–90% of patients with this diagnosis are overweight. It is believed that it is the main cause of the development of type 2 diabetes. In addition to promoting the development of diabetes, being overweight has other harmful effects on the human body. Overweight people are more likely to have high blood pressure (arterial hypertension), as well as high blood cholesterol levels. These disorders, in turn, lead to the development of coronary heart disease (CHD), the consequences of which represent the most common cause of death in the modern world. Overweight people are more prone to bone and joint deformities, injuries, liver and gallbladder diseases, and even some types of cancer.

How to calculate normal weight?

There are several ways to calculate, of which the so-called body mass index (BMI) is most often used. To calculate your BMI, you need to divide your body weight (in kilograms) by your height (in meters) squared:

Weight (kg) / [Height (m)] ² = BMI (kg/m2)

• If your BMI falls within the range of 18-25, you are of normal weight.
• If it is 25–30, you are overweight.
• If your BMI is over 30, you fall into the category of obesity.

Extra pounds represent fat accumulation in the body. The greater the excess weight, the greater the risk to health. The distribution of adipose tissue in the body matters. The most unfavorable for health is the distribution of fat, in which adipose tissue accumulates mainly in the abdomen. Moreover, a characteristic figure with a protruding belly is formed not so much by subcutaneous fat, but by internal, located in the abdominal cavity, and the most harmful. It is with this obesity that a large percentage of cardiovascular diseases is associated. The severity of fat deposition in the abdomen can be assessed by measuring the waist circumference. If this indicator is higher than 94 cm in a man and above 80 cm in a woman – the risk of cardiovascular disease is very high.

It is important for a type 2 diabetic who is overweight to know that even a very moderate weight loss can give a good result in terms of carbohydrate metabolism indicators, as well as a decrease in the risk of cardiovascular diseases. If we talk about health benefits, then positive changes occur already with a decrease in weight by 5-10%. The positive effect will remain only if the weight does not increase again. And this will require constant efforts and strict control from the patient. The fact is that the tendency to accumulate excess mass, as a rule, is characteristic of a person throughout his life. Therefore, episodic attempts to reduce weight are useless: fasting courses, etc.

An important issue is the determination of the rate of weight loss. Now it is proved that the most preferable is a slow, gradual weight loss. It is good if every week the patient loses 0.5-0.8 kg.

How to maintain the achieved result?

This, of course, requires less effort, for example, the diet at this stage can be expanded. But psychologically, a long, monotonous struggle is more difficult than a short assault, so many patients gradually lose their positions. Maintaining optimal body weight involves constant effort throughout life.