Trying to lose weight because I'm a borderline diabetic?

Question

My doctor advise that I lose weight asap, and watch my sugar intake. I'm 23, 5'8", 262lbs. I'd like to get way down, and lose a 100lbs. I live in an isolated town where you have very very limited food options (processed foods are cheaper & fresher than 'real, whole' foods). We have free weights, and a weight machine here in my house, but I really don't know how to use it. I started keeping a food journal, and write in it every day, with what i ate, when i ate it, and how much of it i ate. So far I've cut down and watch what I eat. What else can I do? Does anyone know of any great sites I can check out about weight training and calorie intake? I'd like to know a site that shows me how much calories are in foods, etc. Thanks for taking the time to read this and help me find a solution. Oh and as you know its winter outside, here its normal for -37c, and about 5 feet of snow, so going for a run isnt an option :P

Answer 1

Just because they are processed foods, doesn't mean they have to be bad. Frozen veggies are usually a good option, and canned veggies that are not too bad if they are the No Salt Added variety. You really have to watch your portion size when it comes to processed foods.

Your doctor may have a diabetic diet that you can follow. My dad started one the day after his diabetes related heart attack, and he's still with us 4 years later, although at 2/3's the weight and back to being "Pre-Diabetic" with his sugar readings consistantly around 100.

As for exercise, you may want to rent some videos, either from the store, Netflix or your library, to teach you how to use your weight machine correctly. You may also find some good cardio workouts too. Find some you like and buy them.

Answer 2

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Answer 3

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Answer 4

Limit bread, rice, spuds, etc. to 1/2 cup per week. These carbs easily convert to sugar. Stay away from processed foods. Look at labels when you shop. Do not buy foods that are heavy in Fructose, enriched or bleach flour, and hydrogenated oils. For diabetics the carbs that convert to sugar are the culprit. Try to stick with partially cooked or raw vegetables. Watch your portions. You also should stay away from all the fast food restaurants. If you have to eat out, order the broiled or steamed fish, Salmon is wonderful for you and almost all white fish. Shell fish can be a problem but not if you are careful about how much and how often. Bread...is a no no if it's not whole grain. Having that bread sliced very thin and using it as an open face sandwich can make you feel like you ate 2 sandwiches. No sliced processed meats. Turkey , OK chicken, OK Tuna,Ok Tomato and Romaine lettuce or Boston...there really is no value in iceberg. Use light Mayo, mustards are great. Look at the labels to see if you find any hidden no no's. I do not know how old you are but lowering your fat intake is good, just don't eliminate it. Good fat helps your skin and body eliminations. Calories do count, but do not go below your recommended caloric intake according to your size and age. Calories are energy and should be burned off. Walk every day for 30 min and you will be surprised how much better you will feel and how the weight will just fall off. Know that changing your food life-style will make all the difference. Hopefully you do not smoke. Also, Alcohol is very high in sugar and calories, so use caution there as well.

Answer 5

The best thing you could do is go on an atkins type of diet very low carb high protein if you limit yourself to 20 grams of carbs a day for 3-4 weeks I guarantee you will loose at least 20 lbs then slowly add carbs untill you stop loosing wieght again this will be your max carb intake that you will have to stick too when you get to your desired wieght,anyway once you are at your max carbintake start taking carbs off to loose weight until you reach you goal then go back to the max carb,avoid all sugar no sugar period no soda snacks candy.I know this sounds terrible but after a few weeks you will adjust and not mind the high protein diet and you'll feel better make sure you drink lots of water 80-100 ounces a day and get a good multivitamin you should be able to loose 100 lbs in a year easily this way 25-30 in the first 2 months

Answer 6

Are there any schools, colleges or community centers that you can get to at least twice a week?
I think you are in most need of cardio activity. I would say a lot of walking, but given your current weather conditions it's not realistic.
My mom was diabetic (Notice: was). She lost over 30 lbs under my guidance, her blood sugar is normal now and she's no longer in need of medication. I signed her up with local YMCA and put her on a diet which consists of a lot of vegetables, lean chicken, fish and low fat dairy products. Your food should be grilled, broiled and boiled (soups), but not fried! You can also add beans, rice in moderation, whole grain cereals and breads in moderation. Fruits are OK, as well as low-fat ice cream. Everything has to be eaten in moderation.

Answer 7

2 and 1 2 hours bowling

Answer 8

automate your eating by planning your meals ahead of time that way you re less likely to make an unhealthy last minute food choice

Answer 9

Sleep in a cold room Sleeping in a cold room is a best way to force your body to heat itself up for hours

Answer 10

3 healthy meals 2 healthy snacks