Any tips for losing weight as type 2 diabetic
Open to anything
Comments (70)
I’ve found that the exact same steps that manage my glucose have also worked well for weight loss: focus on eating non-starchy vegetables every single day (preferably twice a day), with lean protein, and go for a walk after every meal.
50lbs down and A1c of 5.2.
I too lost 50lbs! Last A1c was 6.5. You are more successful than I. Good job!
Same deal here more or less. I played my CGM like it was a video game—drastically reduced carbs and walked like crazy. Oh, and took 3 months off of beer. My a1C went from 6.5 to 5.5 and I lost 45 pounds.
Great job! There’s no competition, we both rock! Seriously, it’s not easy and diabetes sucks, and the whole world knows weightloss is hard, so Hooray!
I’ll bet your A1c follows in time. Some things just take a while.
Thank you and congratulations!
So you don't need medicine now? Or you never took medicine...and you brought it down from? Fab results anyways !!
No meds! If I need them in the future, I’ll take them, but for now I’m managing with diet and movement.
Eat less, eat better.
It's not complicated but it's just f*cking hard.
Deep down everyone knows this is the answer but everyone wants the quick fix or the miracle shot.
The miracle shot is a miracle for a reason! It’s a diabetes medicine for diabetics, and we’re in a diabetes subreddit. I don’t know what I’d do without Mounjaro keeping my blood sugar levels stable
Yeah and tobacco was a miracle cure for centuries and OxyContin was a miracle in the 90’s lost a lot of buddies to that miracle . I’ll take my chances with chicken, fish, green vegetables and exercise, it took my A1C from 9 to 5 in a year but I know that’s not for everyone . It’s easy for me because I honestly lost my taste for anything that spikes my blood sugar. I put a treadmill in front of my tv and just walk for a couple hours a day .
I don’t trust them I see how people I know who have used them look and act and I’d rather take my chances doing it on my own. Hopefully it works out for both of us.
My a1c at diagnosis was 13.8 and I believe MJ probably saved my life. I went fully keto for almost a full year. I understand the struggle, but why make life harder when there’s a way to make it just a bit easier- at least that’s my stance!
Unsure what you mean by, you see how people “look and act” on a GLP-1, but good luck on your journey!
I guess because I grew up eating crap. Was poor so it was nothing but pasta 3 times a week, grilled cheese on white bread, hamburger helper, pop tarts lil Debbie’s etc.
I’m kind of in the hood so I used to laugh when people said I lived in a food desert . Yuk yuk a lot of food here for being in a desert or more like a food dessert. Stuff like that. Then I was like oh they probably mean food that isn’t poison.
Eating healthy isn’t hard for me becauseI had so much of that shit and I feel like I’ve been poisoned for decades I honestly don’t even want to look at it anymore. I see people eating all that fried food that I loved a couple years ago and it kind of grosses me out looking at it .
It’s one thing to base your own medical choices for yourself, on your life experience & your body and it’s a very different thing to say (in a diabetes sub) that your experience is universal and that the life saving diabetes drug people take for their diabetes, after trying everything else (for decades in some cases) is the “quick fix” and then compare it to tobacco and OxyContin addictions.
It doesn’t hurt you to listen to people when they tell you their experiences are different and their bodies don’t react the same way yours does. Have empathy. Do better.
Maybe you should listen to the people that have had horrible side effects from your bullshit "life saving" drug with the following side effects vomiting, nausea, vomiting, diarrhea, constipation, bloating stomach pain, fatigue, dizziness, headaches, indigestion, increased heart rate, and injection site reactions, plus serious risks like pancreatitis or kidney issues.
Vegetables chicken and fish are just as life saving without any awful side effects so maybe stop pushing expensive dangerous drugs and encourage diet and exercise like Drs have been recommending for 1000s of years before the pharmaceutical found a way to milk more money out of us. you do better.
True, very true
Get an app where you can track what you eat; carbs, protein, fat, calories. Cook/eat at home as much as possible. Use a food scale to be as accurate as possible. Determine a reasonable calorie deficit, set your targets and log/plan each meal. Good luck.
Following this approach is how I lost 70 lbs on only metformin before switching to Mounjaro and losing another 40 so far.
No excuses, not cheat days.
Significantly increased exercise, too.
Veery helpful, thanks
Thanks 👍
As stupid as it may sound, smaller plates worked for me. The plate looks full while the portion still is a lot smaller. Add eating slowly, letting the body to notice it has got enough food already, instead of just shoveling the entire portion in.
Also, a nutritionist helped (re)learning the difference between need and want. Learned to eat only when hungry. Down 22 kg
Now also using semaglutide has brought my HbA1c down to 43. However, it hasn't affected the weight.
Ah i see, a way to trick the brain, i'll have to start using the smaller plates around here. I've started practicing eating slowly it's so hard to do but worth it! Also ill have to see about semaglutide with my doctor, thanks.
Also, the order in which your eat your food can have an impact.
Start with your non-starchy veggies which should be at least 50% on your plate, then eat your lean protein which should be 25% or your plate and then your carbs which should be no more than 25%.
Eating fiber and protein first will help to slow the effect of the carbs on your blood sugar and if you get full before you finish it is carbs that get left on the plate.
I watch this guy on youtube who tests his blood sugar by eating different things and he did that exact thing, only spiked his blood sugar a little bit
Calorie deficit. Tracking is what works for me. I started with Cronometer but now use Bevel. I switched when it became free, the food database is less comprehensive than Cronometer or Myfitnesspal but the trade off is the advanced features that cm/mfp have behind the paywall, and the option to take a photo for a quick log is nice. Also bevel can link to your CGM to give you a better idea of spikes and dips related to foods and activity. Exercises is always secondary when it comes to weight loss. You can’t outrun a bad diet.
I use my fitness pal, i'll have to check out those apps you recomended and also do more exercising!
Mounjaro has worked for me very well!
I'll have to ask my doctor about it, thanks!
GLP-1. I take Mounjaro and it fixed both my elevated glucose and my elevated weight.
I'll look into it, thanks. And good for you :)
Keto or carnivore works wonders for me. It’s not for everyone. The less carbohydrates I eat the more stable my blood glucose is. No rise, pasta, potatoes or bread. Combined with OMAD (One Meal A Day)
That'll be tough, i really enjot carbs; things like bananas, dates, potatoes...that'll be really hard for me to give up i'll try though
Everything in moderation. You can have a banana. You can have potatoes. If you buy a CGM you can track really well how your body reacts to the forbidden things you cannot live without and set limits.
more water, movement and lower carb, moderate fat and high protein diet.
helpful for getting blood sugar down, make insulin more effective (sometimes) and making the a1c better with a side effect of losing weight.
I'll definitely have to go lower carb and up my protein, thanks.
How I think of it- i didn't put the weight on overnight so I shouldn't expect to take the weight off overnight.
And aiming for no more than about half a pound to one pound per week of weight loss should give you time to learn your healthy lifestyle changes which will help reduce your potential of having long-term complications.
Yeah it doesn't happen overnight, these kind of things take patience and dedication to succeed
I was diagnosed on Halloween, and I'm now down 25 pounds. It's not willpower; it's changing your habits, what's in your refrigerator and pantry.
Here are the things that worked for me.
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I generally limit myself to one snack per day. I focus on low-carb snacks (because it's tough to limit yourself to five potato chips, but sunflower seeds and nuts are much more satisfying in small quantities.
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I plan to have one low-cal meal a day (breakfast or lunch). Make cabbage and mushroom soup or something like that, that tastes great but has very few calories.
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I learned to prefer different foods. More vegetables, leaner meats and fish, less pasta (like none), smaller portions of higher carb foods like rice.
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I keep gum or sugarless mints on hand, if I'm suddenly hungry and I don't
This. I'm not one to fast or starve myself so this works, I'll just have to work on eating lower portions of carbs; i will do it. Thanks!
There are already some great suggestions here. The only thing I would add is if you decide you aren’t supposed to be eating sometying, then don't buy it. It’s better to avoid than to resist. If that sugary or carb heavy food is sitting on your kitchen counter, you aren’t going to be able to resist it. Avoid it altogether by not having it in your kitchen in the first place!
Wise words tumbleweed. It's like if you were to get into a fight, it's better to just walk away than engage
Low carb diet seems to be the thing. Cut out refined carbs starchy veggies sugar even those “sugar free” stuff only consider sweetener product if its allulose Start walking daily, incorporating weight lifting 3-4c a week
Allulose got it. I have weights to lift so I'm good there. walking is my troublesome so I'll have to try there. Thank you very much.
No problem! Reading up on Dr. Ben Bikman and Dr Jason Fung's studies and papers also helped! I also enjoy listening to Dr Mindy Pelz altho I take her words with a grain of salt because she isnt a doctor but a chiropractor xD But her podcast and community I really enjoy listening to just on my walks when I'm destressing
I usually listen to music when i walk, pumps me up haha. I'll check out the people you listed hopefully i won't fall asleep haha
Look up utube videos about fiber. It has mitochondrial benefits which are very necessary for T2d. I’ve just started upping mine. Don’t combine the fibre with sugary things or the wind is unbearable!! Walking daily is my best hack up til now.
I usually get my fiber from chia seeds, 4 scoops per cup 2 times a day, has really helped my bowels and going to the bathroom. I'll force myself to walk, i don't like it but i will
I would highly recommend seeing a registered dietician if you are able to. They can help you to develop a meal plan that will help you reach your goals.
Also, I find it easier to make a series of small sustainable changes over time rather than huge sweeping changes all at once. You want to build changes to habits and diet that are sustainable over the long term.
I also find it easier to focus on what I can add to a meal to make it better rather than eliminating things. I like finding ways to incorporate less healthy options into more healthy things. I also don't believe in eliminating things completely from my diet as this is generally not sustainable for me.
One of the easiest thing I found was to add a non-starchy veggie to every meal or snack.
Also, switching from regular pop to di
I'll ask my doctor about referring me to a dietician, that'll help me big time. Small changes are definitely more impactful in the long term, rather than making a big change that doesn't last at all. I love diet soda, it's the main thing i drink, that and coconut water
cut out refined carbs and sugars. walk at every opportunity. ozempic...
I'll start walking after every meal and see with my doctor about glp1
Calorie in < calorie out, then you lose weight, Concentrate on leafy greens, low fat greek yogurt, fruit in moderaton and lean protein such as chicken tenderloin, 93% (or higher) lean ground meat and most importantly excerise. Both cardio and resistance training.
Ive had most success when I really focus on my fiber intake and lots of water. Helps keep my numbers stable and makes it easier on my body to lose weight. Have you also considered a glp/gip?
I focused a fiber for a while, speaking of which i have to get more chia seeds haha. No i haven't, whats a glp
Oh like a semaglutide- ozempic or mounjaro.
Oh, nevermind I have heard of those. I've spoken to my doctor about them, I'll have to get a prescription for them if i want to get this weight off, for the better.
I think it would be worth trying!
Definitely is!
Calorie deficit, 16 hour fast, and low carb portions, limit to less than 15g per meal, usually just 2 meals in the 8hour period.
I'm willing to try that out, sounds hard but worth with this disease. Thanks!
Yeah it was difficult the first week or so as you get use to not eating in the morning, but you adjust. There are certain things that won't break your fast, like black coffee and tea that have no calories. Slows your digestion down and leaves you feeling full. Also, whenever you feel snacky, drink a full glass of water and then decide if that snack is needed. Good luck!
I'll do it, it's the only thing i can do at this point. Thanks so much
I succeeded with a combination of 2 types of intermittent fasting. One is eat only in an 8 hour period, the other, almost no food one day a week. On no eat day, it is important to monitor sugar levels to make sure they don’t go too low. Even taking Metformin, I have never gone low, but I test to make sure.
I don't know if I'd have the willpower, fasting is a challenge for me
Have you cut all the carbs? If not, cut all the carbs.
No i haven't, i still use carbs in my diet. I'll have to lower my carb intake then
Cut out all carbs and you will lose weight in a very satisfying way. What this means practically is that you would plan most of your meals with no carbs in them, not even a little bit. No bread, tortillas, rice, pasta, beans or potatoes. Of course no sugar and tropical fruit including oranges / orange juice. Use chatGPT to help you adapt your current meals. One practical tip is to introduce celeriac to substitute potatoes in mash and stews. Good luck!
Thank you!
85% low carb veggies.
10% meats.
5% high carb veggies (corn, peas, carrots, potatoes, etc) and other carby foods (rice, pasta/noodles, sweet sauces, etc).
Limit highly proccessed foods to as little as possible. None at all if you can manage it.
Small serving of junk food 1x a week as a little treat to look forward to, but no liquid sugary drinks or snacks, they digest too readily and will fuck you up. Choose things that won't spike you.
Regular cardio excersize. Brisk walks after dinner (in the woods is best I found, the uneven terrain works different muscles), excersize band training routines, cycling, swimming, treadmills or elliptical machines are good if you cant get out much or need low impact.
If you're social (shudders) or just don't mind being around humanity in general
No soda, got it! Walks after every meal, got it. I have some weights and just bought a bench to work out on so this will help with exercise bit. You're not the only one with a willpower defiecny, took me a slow while to change my ways, time and patience is all you need. Also thank you so much