Can a Fitness Professional tell me what I need to do to Lose 60lbs. while gaining muscle-tone and endurance?

Question

I'm Diabetic and have been real strict with my diet as of late, but I used to be very athletic, and ever since I was diagnosed, I gained a massive amount of weight and can barely run up and down a basketball court anymore, and I hate the way that makes me feel. Please Help!!!!!

Answer 1

find calorie/fitness calculator on the net, enter your stats, take 300-400 calories off that number and that's how much you need to lose weight.
5-8servings of fruit and veggies a day
8 glasses of water a day
5-6 small meals instead of 3 big ones (breakfast is the most important - make sure to get complex carbs like whole wheat bread, oatmeal, fruit etc)
4-6 times a week cardio for 30-50min, light weight training, many reps
no junk food, no sodas, no alcohol, no white flour (cakes, cookies, white bread, pasta etc.), nothing high in sugar (ice cream)

Answer 2

Absolutely! A Fitness Professional is just that, a professional. Although they are not medical Doctors, they are highly trained as to the proper nutrition required for an individual to become physically fit. You would definitely benefit, because of your diabetes. They are trained to know: how certain foods(carbohydrate) break down, what it takes to burn optimum body fat, what significance that (bad) sugars play in a healthy eating program. I do not know what type of diabetes you have, but, weight plays a major role, when controlling your sugar. I am sure you are knowledgeable regarding your disease, and know that losing weight, if you are significantly overweight, will play a huge role in the control of your condition. Find a reputable fitness professional, with validated credentials, and I think you will be happy in your decision to lose weight in a healthy, informative manner. Have you ever read the book "Sugar Busters"?, Authored by: H. Leighton Steward, Morrison Bethea, M.D., Sam Andrews, M.D, and Luis Balart, M.D. ? It was originally published in 1998, and is a great, informative read. I received my copy from my father, who is diabetic, however, it is a great book for anyone who is concerned about foods and their relativity to sugar.

Answer 3

I do not doubt that you have been strict with your diet as of late and am not a specialist on diabetic weight management. I do know, however, that the universal laws for weight loss can be applied to any situation with slight modifications. Nutrition, strength training, and cardiovascular exercise are the cornerstones of health and wellness and work best when they are used in cooperation with one another.
One of the most important things to note in any quest towards a better body is that you have to recognize that the changes you make in your lifestyle need to be able to be sustained indefinitely. Crash diets and overwhelming workouts ultimately fail in the long run because they end up depriving your body of the very things that it needs to create a healthy body.

The act of gaining or losing weight can ultimately be explained by the laws of physics; specifically, the Law of Thermodynamics. Applied to the human body, this law states that if energy in (in this case in the form of calories) is less than engergy out (calories burned from normal metabolic processes combined with exercise), the energy deficit will result in weight loss. Conversely, if energy in is greater than energy out, the result will inevitably be weight gain. It has been found that a total calorie deficit of approximately 3500 calories per week (500 per day) will result in the loss of 1 pound of bodyweight.
The myth that eating high fat foods will make you fat is just that- a myth. What it comes down to is that one gram of fat contains 9 calories, compared to 4 calories in one gram of carbohydrate or protein. It just so happens that foods higher in fat are also higher in calories, which can attribute to higher calorie diets that cause weight gain. However, overconsumption of any macronutrient, even protein, can cause weight gain, relating back once again to the Law of Thermodynamics.
In my personal experience and experience with clients, one of the easiest ways cut calories and shed pounds is to cut liquid calories from your diet. By this I mean switching to zero calorie drinks such as water or diet drinks, cutting out alcohlic beverages, and refraining from using milk in your coffee or tea. One 16 ounce glass of orange juice, although providing ample vitamin C, can run you up to 180 calories. Multiply that by one a day for seven days and you have consumed nearly 1300 calories. Pass on just that one glass of OJ for 3 weeks and you have just conserved the caloric equivalent of one pound.
Start small and make manageable dietary changes and you will be on the fast track to a slimmer you.

Answer 4

:) or :(