Weight Loss NHS

Newbie alert

Hi :)

My Dad has type 2 diabetes and I am concerned that I will also develop it.

I am 39, 5ft 2in and have a waist measurement of 42 inches ... although I have already lost 2 inches from my waist in approximately 2 months which I am very pleased about, I know I have a long way to go.

I am mainly using the Samsung Health app to track my calories, nutrient intake and daily steps and although it is helping to keep me motivated I am looking for some community support as well.

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Hi FeliciaFancy,

Have you tried counting carbs for each meal and/or snack? This helps with the weight issues and also blood sugar control. Has your doctor done an HbA1c test to check what your blood sugar had been for the last 3 or 4 months either at or a few weeks before an appointment?

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Hi Activity2004

Thanks for your reply.

I am using an app on my phone to track what I am eating each day which is really helping to cut my carb consumption as well as my general portion control.

No I haven't been to the doctor for any kind of blood test ... too scared maybe?

I had planned to go next year just before my 40th birthday to get a general health MOT and hopefully by then I will have reached my waist measurement goal and reduced my risks already.

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I'm going for a blood test on 3rd July. It's scary, but always better to know. After reading that type 2 is possibly reversible with some fasting and having lost over a stone in 6 weeks, I feel I'm more prepared to take that action if the test results come back positive.

diabetesselfmanagement.com/...

In the meantime I've cut my daily carb intake down to 120g, and don't eat things made from white flour, white rice, potatoes or pasta. Instead I opt for wholegrain, sweet potatoes and cauliflower. I eat the normal Recommended Daily Allowance for fats (sometimes over) and about 3 times the normal RDA for protein. At the same time I'm using resistance bands for strength training, following a 20 minute youtube video 3 times a week, and trying to cycle to work and back (25 mile round trip) at least twice a week. In 6 weeks I've lost 3 inches around my belly and 1 from my collar.

There are some good sugar replacements out there that use Stevia and erythritol, although I would advise that you read up on erythritol and possible adverse effects before you decide whether to consume it or not. I use a product that is a combination of the two, because I like to have something sweet now and again but don't want the blood sugar impact.

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Hi and welcome

The first place to look is at the Pinned posts section to the right of your screen (bottom if you're using a mobile), read the Welcome Newbie thread first and move through to the challenges, where we hope you'll find at least one that will appeal to you 😊

Move down to the Topics, to find a variety of threads, collated into specific topics for ease of access and we ask that you also 'file' your own threads, so that others won't miss your important news 😊

Have a look at the NHS 12 week plan, as many people have had success with it. Also use the BMI checker nhs.uk/tools/pages/healthyw... to find your target calories, it's important to eat enough. This was a major turning point for me, realising I could eat anything I wanted as long as the calories are accounted for 😊

Don't forget to take your starting measurements and a 'before' picture, as they can be very motivating on days that the scales refuse to co-operate 😊

The forum also have group weigh-ins every day if you wish to take part. The posts can always be found in the Events section on the 'home' page 😊 We also have a daily diary section which is great to get ideas of what other people are eating and I have to confess to nicking some of their menu's :)

We've found that to get the best out of this community, we need to be active on the forum, as it's where we exchange information, get motivation and inspiration and make friends. We hope that you'll join us here, regularly, too 😊

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Hi cracker10

Thanks for your welcome.

I'll be spending some time today looking around and getting to know the site :)

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Hello FeliciaFancy and welcome to the Weight Loss Forum

Well done on your successes so far! Waist measurement is an important indicator of health.

Here are a few suggestions on how to get the most out of the forum. Please note if you are using the new HU App many of these features are not available so I suggest you use the full website version.

The first place to look is at the Pinned posts section to the right of your screen (bottom if you're using a mobile), read the Welcome Newbie thread first and move through to the challenges, where we hope you'll find at least one that will appeal to you

Move down to the Topics, to find a variety of threads, collated into specific topics for ease of access and we ask that you also 'file' your own threads, so that others won't miss your important news

Have a look at the NHS 12 week plan, as many people have had success with it. Also use the BMI checker to find your target calories, it's important to eat enough. This was a major turning point for me, realising I could eat anything I wanted as long as the calories are accounted for

Don't forget to take your starting measurements and a 'before' picture, as they can be very motivating on days that the scales refuse to co-operate

The forum also have group weigh-ins every day, as well as a new Daily Diary, if you wish to take part. The posts can always be found in the Events section on the 'home' page

You'll notice a grey box next to people's names, these are achievement badges, and as a new member you have a 'Newbie' badge. We've found that to get the best out of this community, we need to be active on the forum, as it's where we exchange information, get motivation and inspiration and make friends. We hope that you'll join us here, regularly, too. If you have any questions please just ask

Best wishes

Anna

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Hi Anna61

Thanks for your welcome.

I'll be spending some time today looking around and getting to know the site :)

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Hello. I was exactly like you but didn't do enough and ended up with type 2 diabetes. Cutting carbs, being aware of sugar content in foods and being aware of the symptoms of diabetes is key. I am doing this now and losing weight and getting down to near normal blood sugar levels. Keeping on the move is good too. Ask if you can have a diabetes check with your go or practice nurse due to your family history. Diabetes is not inevitable but can be prevented and impacts minimised if you do get it. Learn from my story and I wish you all the best as by doing what you are doing can only benefit you

I found the book and app Carbs and Cals invaluable as it also shows pictures of different portion sizes. It is recommended by Diabetes UK and is a real eye opener. Smaller plates also helps. A cheap pedometer is also a really useful tool

I hope this helps you and good luck.

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Hi Margaret9349

Thanks for your reply.

I've known for years that I could be at risk but I have only just started to do something about it ... I hope it's not too late. I really should just get on down to the docs and get checked out!

I'll check out the Crabs and Cal app, thank you. My Samsung charm (pedometer) is my best friend at the moment and is really keeping me motivated to reach my activity goal each day :)

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There is diabetes in my family too, both sides. When I started my weight loss journey I was 35 so I understand this is totally the point when you want to take preventative measures. The best thing you can do is reduce your waist size. Also get your blood sugar level tested so you know where you're at - see your nurse at the gp surgery or places like boots do it too. For me the biggest thing that reduced my waist was couch to 5k. Following all the great advice that you'll undoubtedly receive on here too also helped - it was following the nhs 12 week plan that got the weight off. But changing my whole lifestyle and attitude to health through regular exercise has made the biggest long term difference :)

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Hi Ruth

Thanks for your reply.

I've tried 'diets' before and workout regimes that have only lasted a week if I'm lucky. So this time, like you I am trying to change my lifestyle and attitude to health. I am making small changes each week, but changes that I can keep to (hopefully) and looking at improving my life as a whole not just for weight loss.

I'll make sure I have a look at the couch to 5k and NHS 12 week plan too :)

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Small changes were what worked for me too. C25k got me to running in tiny increments, and the 12 week plan just guides you through different nutrition/exercise ideas week by week, so you don't all at once feel you have to have veg plus whole grains plus high protein etc and then suddenly you don't recognise any of the food on your plate. Small changes all the way. Good luck :)

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An ounce of prevention... phcuk.org/eat-fat-cut-the-c...

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Thanks for the link :)

I only flicked through, it's maybe a bit much for 9am on a Sunday morning :P

I'll have a proper read later.

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I have heard of a friend that reversed type 2 diabetes with the paleo diet,maybe worth finding out about it,it maybe stop you getting to that point?

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Thanks Caroles1.

I've heard about the Paleo diet but don't know much about it, I'll have to check it out.

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Go for it,it can't hurt,he was a heavy drinker years ago, but has been taken off his tablets he has done so well

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