borderline

[wf319]

just came home from work to fine a letter from my doctor say, "your blood test results show your are borderline Diabetic you need to lose weight, eat healthy and exercise", I need help before it's too late.

[Jenever]

Sorry to hear about your health concerns, sometimes it takes a shock like this to spur us into action. Take a look at the NHS 12 week weight loss plan, my fitness pal app is also helpful. NHS Choices website is well worth a look. Good Luck.

[Penel]

The 12 week plan is a good place to start. The first important thing to do is to cut down on sugary drinks and food, and cut them right out if you possibly can.

Swap any 'white' foods for 'brown', eat fresh foods and cook from scratch whenever possible.

Find some exercise you enjoy, swimming, dancing, running, or just walking to start with.

Good luck. It is possible to turn back from type 2 diabetes. My husband cut down on processed carbs like bread and breakfast cereals, but got most of his carbs from vegetables, and it has worked well for him.

[nhs2015]

Well here is your chance. You are lucky that you found out about it. Your starting point is the NHS 12 week weight loss program. It is not a diet. It teaches you to form good habits and about what is good or bad for you. It is a life changer. Go for it, set small goals, stick to it, be happy and surprise your doctor in a few month time! He will fell off his chair I recon

[portmoon]

Hi wf319 - sorry to hear you've received what must have been upsetting news. It's good that you've found out early though as you have time to do something about it.

The two most important things you need to do are;

1. Build some exercise into your daily regime. I did this by driving my car to work on a Monday, cycling home, leaving my car at work all week and then driving it back on a Friday. That way when I wake up in the morning my car is not there so it forces me to cycle to work. I quite enjoy it now! Government recommendations are that you try to get 30 mins of exercise 5 times a week.

2. Get your BMI into the healthy weight range. You should receive lots of help here for this. Aim for 1-2 lbs weight loss per week. Eat less process foods and more low GI foods see - nhs.uk/chq/pages/1862.aspx?...

Other things to consider are;

3. Stop smoking if you smoke

4. Cut down on alcohol - the limit for a man is 21 units/week (about 8 pints) and 14 units for a woman (about 6 pints). One pint of beer contains 200 calories - a tenth of a woman's daily recommended calorie allowance.

This page explains it well; diabetes.co.uk/pre-diabetes...

Hope that gets you started!

[Jon_boy]

Another vote here for the NHS 12 week plan as a Lifestyle change - along with the C25K running program I lost 4 1/2 stone over 9 months and have a much improved diet now.

Good luck.

[portmoon]

This is also useful; patient.co.uk/health/impair...