Diabetes prevention via diet and exercise?

[AspiringToBeFrugal]

Has anyone been diagnosed with prediabetes and lowered your risk by changing your diet and exercise routine? Or has anyone had diabetes (and been treated for it) but has "cured" (I don't really know that there's a cure) it through change in diet and exercise?

I'm at risk for developing it, and as I'm significantly overweight, my risk is even higher. I've not been terribly active this winter but am starting to really think about (thus worry about) my health especially since we want to have more children.

Any resources you could point me to would be greatly appreciated.

[Libby]

I staved it off for over a decade but alas I now need meds. What you can do is simple. Eat the right things in the right portions and keep moving.

If you have access to one, meet up with a nutritionist/dietician and ask for help setting up a meal plan that works for you - not too detailed but detailed enough to get you headed in the right direction. (ie how many servings of each food group per meal - like finding the right prescription for you) They will also help give you tips to help you feel 'fuller' w/o actually eating more of the bad stuff to fill you.

What I did: cut out the junk food, ate proper portions of foods/meal and replaced the 'whites' (white flour, breads & pastas, rice etc) with whole grain products instead. Also cut out the processed stuff as well. No more juice or pop but drank tons of water instead.

Research as much as you can but remember, not everything you read on the internet is true and what may have worked for one person may not work for another.

Good on yas for trying to get ahead of the game and prevent it from blooming into something which you'll need to take medication.

[mauimagic]

I am still working on this and teetering on the edge. Am really glad that you are being proactive. My problem is staying focused - really hard for some reason. Exercise helps sooo much - and I need to up mine again.

Let us know what you decide to do and how you are going about it all!!

[AmyBoz]

Me! Me!

Good for you for being proactive, particularly if you are thinking of getting pregnant. /you are at a MUCH higher risk for gestational diabetes...I know of what I speak.

As Libby said, eat better, move more. It's not always the most fun diet, but with a little creativity, it's manageable!

[savvy_sniper]

Me as a matter of fact! My blood sugar was high when the doctor tested it twice in a 6 month period. On December 7, 2010, he said I had to go on diabetes meds. I said give me 90 days. I have a friend that lowered his numbers in 90 days. The following day I was on 1200 calories a day and on the treadmill 5 days a week (started out at 10 minutes).

I went back in 90 days (last week) and my blood sugar is normal and my BP and cholesterol are down. I don't have to start on diabetes meds and have started reducing my BP and cholesterol meds.

I have lost 27 lbs. since December 8! I use Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com to record my food and exercise. It tracks my calories, carbs, sodium, cholesterol, and protein. I am NOT on a diet. I am chaning my eating habits!

I do NOT do without the things I love. I just eat less of them and smaller portions. I am gradually altering my favorite recipes to make them healthier. According to the BMI I am out of the obese range, on the low size of overweight, and heading for the normal range in the next month.

FYI - The doctor told me he would give me the 90 days but that he didn't think I could do it. The whole office was amazed when I went in for my followup!

I am focused and determined. I want to be healthy and continue to ride my Harley into my old age. I am getting ready to turn 56 next month. I am wearing clothes I haven't worn in over 10 years!

You CAN do it! You have to want it, visualize, focus, and be strong.

Good Luck!

[MaryCarney]

My neighbor Kurt got off of all meds (diabetes, cholesterol AND BP) by walking, walking, walking, watching his carbs. He lost 40#, looks and feels great, but says you gotta do it every day - even AFTER you've reached your goal.

[craftypam]

Has anyone been diagnosed with prediabetes and lowered your risk by changing your diet and exercise routine? Or has anyone had diabetes (and been treated for it) but has "cured" (I don't really know that there's a cure) it through change in diet and exercise?

I'm at risk for developing it, and as I'm significantly overweight, my risk is even higher. I've not been terribly active this winter but am starting to really think about (thus worry about) my health especially since we want to have more children.

Any resources you could point me to would be greatly appreciated.

I know an adult who was diagnosed with juvenile diabetes @ 39 years old. She lost weight and started exercising and did not have it anymore. She just started walking.

[craftypam]

Me as a matter of fact! My blood sugar was high when the doctor tested it twice in a 6 month period. On December 7, 2010, he said I had to go on diabetes meds. I said give me 90 days. I have a friend that lowered his numbers in 90 days. The following day I was on 1200 calories a day and on the treadmill 5 days a week (started out at 10 minutes).

I went back in 90 days (last week) and my blood sugar is normal and my BP and cholesterol are down. I don't have to start on diabetes meds and have started reducing my BP and cholesterol meds.

I have lost 27 lbs. since December 8! I use Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com to record my food and exercise. It tracks my calories, carbs, sodium, cholesterol, and protein. I am NOT on a diet. I am chaning my eating habits!

I do NOT do without the things I love. I just eat less of them and smaller portions. I am gradually altering my favorite recipes to make them healthier. According to the BMI I am out of the obese range, on the low size of overweight, and heading for the normal range in the next month.

FYI - The doctor told me he would give me the 90 days but that he didn't think I could do it. The whole office was amazed when I went in for my followup!

I am focused and determined. I want to be healthy and continue to ride my Harley into my old age. I am getting ready to turn 56 next month. I am wearing clothes I haven't worn in over 10 years!

You CAN do it! You have to want it, visualize, focus, and be strong.

Good Luck!

WOW!!!! Fantastic Great job!!!!

Can you give more detailed info as to what you did diet wise and how much are you walking on the treadmill now.

Thanks

Pam

[savvy_sniper]

Daily 1,200 165 40 45 300 2,500
Goal
Calories Carbs Fat Protein Chol Sodium

I am now walking on the treadmill pretty much 40 mins, incline level 10, almost 3 miles at speed of 4.3-4.5 five days a week. Any calories I burn on the treadmill I can add to my 1200. So on days I don't use the treadmill I really have to watch what I eat. On days I am on the treadmill, I am now burning over 500 calories. I generally eat about 1400-1500 calories on treadmill days. I am losing 1-2 lbs. a week (which is recommended).

So you see, the more calories you burn; the more you can eat - LOL! There are days that I get on the treadmill in the evening after dinner to burn a few calories so I will be under my calorie goal for the day. Ya gotta do, what ya gotta do!

With careful planning I have been able to go to a motorcycle meet and greet and have three lite beers and a piece of pizza. I don't do that every day. That is like ONCE A MONTH.

I ALWAYS stay under my carb allowance, but I don't worry if I go over on my protein. I also drink 8+ 8 oz. glasses of water every day and take a multi-vitamin and fish oil.

Try to stay away from (or reduce your intake) of anything white - sugar, bread, potatos, rice, etc. I make my own bread - whole wheat, oats, flax seed, multi grain cereal, honey). I love it, it is good for me, but it is high in calories. So I only have ONE slice a day. Baked sweet potatoes and baked sweet potato fries are delicious and better for you than white potatoes.

Using myfitnesspal. com I can enter all the ingredients for my recipes and the nutritional values and servings and see the nutritional value per serving. My making some changes I can reduce the calories, carbs, fat, etc. and have a larger serving size.

In the beginning I weighed and measured EVERYTHING. That did two things. I taught me proper portion sizes and made me aware of everything I put in my mouth.

Let me know if you any other questions. I am not a professional, but what I am doing is working for me!

WOW!!!! Fantastic Great job!!!!

Can you give more detailed info as to what you did diet wise and how much are you walking on the treadmill now.

Thanks

Pam

[MsMarieH]

Check out the South Beach Diet. Exactly designed for this kind of health issue. It essentially follows the simple diet of:

Whole grains, lean protein, vegetables, limited fruits (2-3 servings per day on Phase II), heart healthy oils, etc. Definitely helped my blood numbers dramatically.

[AspiringToBeFrugal]

Thanks so much, everyone, for your words of advice and encouragement. It's so comforting and inspiring to know there are others out there who've done it.

I am going to make small changes and have already begun doing so since making that initial post. I've worked on drinking a lot more water and watching what I'm eating. Hopefully I'll keep this up and see some results soon. I'll let you know!

[mauimagic]

Looking forward to seeing your results - everything makes a difference!!

[savvy_sniper]

Small steps/changes are good because you are more likely to keep at it. PLEASE add a little bit of exercise such as walking. Just start out doing 5-10 minutes a day.

I cared for my elderly mom for 5+ years. I started her walking to the corner and back (4 houses). When she could do that I stepped it up to 5 houses in the other direction and added a house every couple of days. In no time she could walk the entire street and back (it was a LONG street).

When we went to the grocery store, I parked a little farther away from the front door. When we shopped, she pushed the basket. And darn it, I had trouble finding things so we had to walk up and down EVERY aisle.

Her doctor suggested walking at Walmart. Big store, even floors, well lit, out of the weather, etc. So once mom could walk the aisles at the grocery store, we moved on to Walmart.

Eating healthier. weight reduction, and moving (some sort of physical exercise) are the key to getting your blood sugar under control! You CAN do it! You have to want it.

My trigger was the thought of spending MORE money on drugs, test strips, lancets, etc. I want to spend that money on me and my motorcycle!

Thanks so much, everyone, for your words of advice and encouragement. It's so comforting and inspiring to know there are others out there who've done it.

I am going to make small changes and have already begun doing so since making that initial post. I've worked on drinking a lot more water and watching what I'm eating. Hopefully I'll keep this up and see some results soon. I'll let you know!

[savvy_sniper]

OH and re snacks - if you don't buy the stuff you can't eat it! Find healthier alternatives - sugar free pudding, pretzels instead of chips, etc. I no longer buy/drink ANY kind of soft drinks (regular or diet). There is always a gallon of tea in the fridge and something like SF Crystal Light.

I also keep cucumbers soaking in vinegar and onions in the fridge. When I feel the need for a snack, I have some of that. They are cold, crispy, tangy, and pretty much no calories.

It is said that often when you think you are hungry you actually are in need of fluids! So a glass of water often helps.

Using myfitnesspal.com has taught me proper portions and portion control. Also READING the nutritional information on the back of items. It tells you serving size and nutritional values. Then putting all the food in the food diary and seeing in BLACK AND WHITE how many calories I am consuming really is an eye opener.

[Libby]

Re: South Beach Diet - I believe diabetics are advised to start at Phase 2 and go on from there. I haven't read the book in a long while, maybe I should pull it out for a refresher.

What works the best is whatever you can make work for you. Thats a huge key tip. If that means following the 'allowed food' listed from the South Beach Diet paired with 30 mins of walking daily then so be it. What works for one person may not work for another.