Overweight Mommy

Rule #1 - Quit going on diets! Diets are typically only a band-aid solution to a larger underlying problem. You need to adopt an eating plan that will last for the rest of your life. Do you want to take diet pills for the rest of your life? Can you live with only having a shakes at meals for the rest of your life? No, and both of those decisions would be unhealthy ones. The nutrition plan is easy; include as many whole and natural foods as possible while avoiding processed foods and junk. Sticking with it is the tough part.

Rule #2 - Get some exercise! You do not need to join an expensive gym or buy a bunch of workout gear. Start by walking 20 minutes a day at a brisk but comfortable pace (you should be able to carry on a conversation).

Nutrition plan - as a diabetic who is insulin-dependent, you probably already know that you should eat about the same time every day in order to avoid cravings and extreme fluctuations in blood sugar. You also probably already know that simple sugars wreak absolute havoc on your body. Simple sugars enter the body and are absorbed too quickly and violently into the bloodstream. So, if you've ever wondered what that quick rush of energy followed by a headache and possible bloating was, only to end up in fatigue and more hunger (the 'crash')...well, that's a result of a simple sugar overload. Instead, try to include more complex carbohydrates that are burned more slowly by the body. These complex carbohydrates leave you feeling fuller longer, help to suppress appetite, and if fibrous will work in the intestines to collect and bind toxins and 'take them with them' on their 'trip out of your body'.

Shop the perimeter of your grocery store - more fruits, veggies, whole grains, low fat dairy products, lean meats.

Eat 3 meals a day and 2 snacks, timed 2-3 hours apart. You'll never go hungry plus you'll keep your blood sugar levels consistent. Not only will this make you feel better, you will also be working on managing the diabetes issue.

Eat at least 1 raw fruit and 1 raw vegetable a day. Try to get at least 4-5 servings of fruits and vegetables a day. Do this by having a piece of fruit with breakfast and lunch, and having at least one serving of vegetables at lunch and dinner. To add more fruits and vegetables, have them as snacks. Fruits and vegetables are typically low calorie but high nutritional value foods that your body processes rather easily.

Don't make meat the focus of your meals. A serving of meat like poultry, fish, or beef should be the size of your palm (fingers not included). Complement your meals with a salad, a vegetable, and a complex carbohydate (starch).

The best way to weight loss and weight management is to remember that you'll need to consume fewer calories than what you expend. It really is that simple, but the billion-dollar diet industry would have you think otherwise. Pills and gimmicks are only short-term solutions to a long-term health issue. Don't waste your money.

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Walk all you can! It is very effective and makes you feel great! Also don't buy any sweets at the grocery. You'll save a lot of money. No soda either! Even the diet stuff is terrible for you. Eat all the fresh veggies and fruits you want. Even whole wheat bread is Good. But if you make yourself walk everyday you'll feel so much better. Walk as far as you can one day and farther the next. When you get a craving for something sweet, you won't have it in your home so you'll have to go out and walk to get it! Don't completely deprive yourself. Just change your habits one at a time and soon you'll have healthier habits!

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Hi J.,

I am a two year post-op bariatric patient. I had the RNY (gastric bypass) surgery. Before surgery, I had type 2 diabetes, gastroesophogeal reflux disease (GERD) and high blood pressure (2 meds per day). Diets rarely work. You have to change the way you eat and relate to food forever. This is true whether you have bariatric surgery or lose the weight through "diet" and exercise (also required of weight loss surgery patients). Please think again about having the surgery. I no longer have diabetes, GERD and I'm only on 1/4 of the bp meds I was on pre-op. If you need a good place to learn more about it, come to one of the Clarian Bariatric support group meetings. All are welcome and I think you may find that many of your fears of surgery can be relieved by talking to people who have had the surgery and talking to some absolutely wonderful medical staff. The doctors and nutritionists at Clarian art definitely "top of the line" and so is their after care program. You deserve to live a healthy life and live it in the arms of your family. Please feel free to contact me if you have any questions. You should be able to do so throug Mamasource.

C. P.

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I have the same problem and have been thinking about the lap band surgery also. I have not been able to loose weight because I have a high stress life, arthritis, and other health problems. I have gotten the books You on a Diet and the Superfoods Diet book. The last is sort of involved and I just don't know!!

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Have you ever tried weight watchers? I started weight watchers 2 months ago and have lost 18 lbs. To me this is the easiest diet I have ever tried. You can eat what you want, you just have to watch your portions. I think it worked great for me. I also work out to an aerobics video about 5 times a week as well and drink lots of water, no pop. The video is only about 30 minutes long. I think this is the best one so far!! Good Luck.

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Hello
I am 35 and have a 3 year old. I am also overweight and have just been diagnosed within the last year with haveing type 2 diabetes. I, like you, have been struggling with loosing weight. I have recently lost 9 lbs in 3 weeks and am very proud of myself. I have been working at a Subway and have been running around during my shift and eating a 6 inch sub for lunch daily. That is what I attribute my weight loss to. I do believe that I also don't eat as much for dinner any more either. Good Luck to you. Keep us all posted.

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J.,
I wanted to let you know that I feel your pain. It took me several years to get "sick of myself" enough to finally commit to doing something about it. I'm proud to say that I've lost 70lbs in the last 9 months. How did I do it?
Change.
That's it.
You have to know that what you're doing isn't working, right?
And, you have to know that no matter what, time is going to pass one way or another. With that passage of time, either you're going to be healthier....or unhealthier.
So, if you *choose* to be healthier....SOMETHING has got to change.
I joined weight watchers online....and am now going to meetings. I always thought WW was for "Fat, Old people", but finally discovered that it's not. The meetings consisit of all ages, sizes, and lifestyles. Anyway, the lifestyle of WW is completely do-able. It's REAL food. You can eat out. You can eat anything you want...but you have to be accountable for it, and sacrifice when you want a "treat" to accomodate for it in your diet. But, you know what? That's real. It's calories in vs. calories out. Very simple. If you're hungry, they give you a weekly "allowance" that you can use for extra food, and you can earn extra food by walking, running, biking, doing yardwork, yoga, or some other kind of simple exercise...etc. They stress healthy eating - fruits/veg, dairy, protein, etc....and it's simple. The first 2 weeks are really annoying, until you get the gist of what's what....and then it's pretty simple.
But, like anything else, you just. have. to. do. it.
And, like the others have said...it's a lifestyle. You have to change your habits. I have found that I have to treat food like an addiction...and treat the meetings like my lifeline. I am a cake decorator. I know my triggers are "texture" foods, like brownies, cakes, etc...and have to just stay away from them or know that I very well may eat the entire thing. I just try to stay away from that stuff. Now that I've lost my weight, (and just ran my first 10K race! Never thought I'd do that!) I do allow myself treats from time to time. But, I treat my food as an addiction, and know that I can fall off the wagon any time. So, I try to keep myself on the straight & narrow & be proactive.
Anyway...my point of all this is:
When you're *really* ready to make a change - to change your habits, to change your food choices, to change your lifestyle...then it's time to find support. Try finding a weight watchers center in your area (www.weightwatchers.com) and sign up there - you can sign up at the center for the "E-tools" too....they were HUGELY instrumental to me. Or, you can just do it online, if you don't think you need the in-person support. There's a great online community there.
Best of luck to you!

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I also had been struggling with weight loss. You have to find something that's easy for you to stick to. It's also important to get your heart rate up for at least 30 min everyday. I had to see an Endocronologist about my thyroid they also specialize in weight mgmt. and he said not to count calories because it's too frustrating and to get my heart rate up (I jog on my treadmill) for 30 min everyday. The first step I did as far as dieting was cutting out all the saturated fat. No fried foods, No fatty red meats. I still eat lean beef sometimes. But I try to treat myself about every 10-12 days or so with just a little something to keep me from going on a binge and eating everything in sight. Since the first of the year I have dropped a pants size. It's coming off slow, but it works for me.

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