Wake Up Call

[BernieCM]

Breathless, diabetic, joint pain. I have just found I need to lose 6st after a lifetime of yo yo dieting, 6st to 14+st and back again for years. I have a grandchild and another on the way and want to try to be around for them. I hope this will sustain my motivation.

[Clogger]

Hi Bernie, welcome. Like you I just joined today and have, I think, 7-8 stone to lose to get into the middle of the 'good' BMI range. I haven't yo-yo'd, just doubled my weight over time whilst becoming less and less active. Like you I have aches and pains due to the extra weight. Why don't you choose your new grandchild's due date as a goal date for your first weight loss challenge? Imagine yourself having your photo taken with your new grandchild x lbs slimmer and wearing a new outfit. I have set myself a mini goal for February when I plan a 100km bike ride! Luckily I like cycling but need to dust off the bike first

[BernieCM in reply to Clogger]

What a great idea! Hi Clogger, thank you for your message. I will do as you suggest and on reflection I think it will really motivate me - it is the idea of my grandchildren that prompted this! Thank you

[Clogger in reply to BernieCM]

By the end of next year your grandchildren won't be able to keep up with you I am looking forward to having more stamina, being more agile and being able to keep up with my two dogs

[Claz]

good luck... I also have 6-7 stone to lose.. I'm sure 2017 will be the year for us all .. We can do this x

[BernieCM in reply to Claz]

Thank you Claz! It seems daunting, 6/7 stones, but I am determined, as you are. We can indeed do this!

[BernieCM in reply to Claz]

Thank you Claz! It seems daunting, 6/7 stones, but I am determined, as you are. We can indeed do this!

[Clogger in reply to BernieCM]

I've already found a few before and after photos on this site and they are a real inspiration, that others using this site have managed what we all need to do. It really can be done.

[BernieCM in reply to Clogger]

I hadn't thought of that either! I will make the effort to have a photo taken.......not something I am keen on!

[MrNiceGuy]

Hello Bernie and welcome to the forum

To echo the thoughts of Clogger and Claz, you can indeed accomplish what you seek throughout 2017, through a reduction in daily calorie intake, reduced consumption of refined carbohydrate and the increased uptake of regular exercise, all of which will help to improve levels of insulin sensitivity, possibly reversing type II diabetes, if your diagnosis is fairly recent.

Despite the impending arrival of a second grandchild, prompting your motivation, adherence to the above will also allow your sense of determination to be maintained, since not only will you begin to notice an improvement in your physique, you should hopefully witness a marked improvement in blood glucose levels.

You can still consume carbohydrate, but ensure that it's obtained from sources such as oats, quinoa, lentils, bulgar wheat and beans, alongside non-starchy vegetables, such as broccoli, peppers, onions, tomatoes, cauliflower (great as rice). Ideally, the carbohydrate consumed should possess a GI (glycemic index) rating of 70 or lower.

Those foods with a GI of 70 or higher can still be eaten, you simply need to be mindful of portion size and frequency of consumption, due to their effect upon insulin secretion.

Ideally, you ought to consider a diet that's moderate in the consumption of protein, higher in fibre and low in saturated fat (particularly if you also suffer from hypertension).

Fat can still be eaten, you simply need to ensure that its obtained from avocado, nuts, seeds, fish and olive oil for example, avoiding animal and hydrogenated fats.

[BernieCM in reply to MrNiceGuy]

Thank you MrNiceGuy. I need all the help I can get, so appreciate the practical support. I appreciate it.