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Real members of DiabetesTeam have posted questions and answers that support our community guidelines, and should not be taken as medical advice. Looking for the latest medically reviewed content by doctors and experts? Visit our resource section.

What Is The Secret To Losing Weight And Keeping It Off?

What Is The Secret To Losing Weight And Keeping It Off?

This question in one form or other seems to come around again and again.

Weight control is important to Diabetes Management for two reasons.

First off for every point our BMI is above 25, our insulin resistance gets worse.

Second off for every point our BMI is above 25 it puts extra strain on our heart.

Now I'm not going to get into a big discussion about Positive Body Image or Healthy At Any Weight or how some have a Slow Metabolism.

You need to hide those crutches in an unused closet when… read more

A DiabetesTeam Member said:

@A DiabetesTeam Member yes they have and it does apply maybe a little to the general, otherwise healthy population.

Likewise the Diabetes experts are re-evaluating using A1C as "the" diagnostic test because it actually provides very limited information.

But the fact is for every extra pound we carry our insulin resistance suffers - someone without diabetes (and little risk of developing it) may be able to carry 20, 30 or 40 extra pounds - but once we need to improve insulin resistance still the absolute best way is to lose weight.

This is why I almost loathe blanket statements about health. When you are talking about what is good for a younger, healthy adult with zero conditions it's tough to say what is good for them is "exactly the same" as someone over 50 with Type 2.

Consider that the same health experts recommend getting 40 to 60% of your daily calories from carbs - might be sound advice for a fit, non-diabetic member of society. But you need not be a scientist or a doctor to know that if any of us consumed 40 to 60% of our daily calories from carbs out blood sugar would be so far out of control we couldn't likely medicate enough to get a handle on it.

(if it is the Healthline article you refer to it makes the point that BMI is a "poor predictor" of whether you will develop a given disease because of weight, but if you do develop a disease it is most certainly a result of being overweight - might sound like splitting hairs but doesn't mean that your BMI didn't cause your Diabetes, simply that based on BMI alone it was not a foregone conclusion that you "would" develop diabetes)

edited, originally posted 19 days ago
A DiabetesTeam Member said:

@A DiabetesTeam Member the point I was trying to make is there seems to be some idea out there that you can lose weight with exercise alone and not restricting what you eat.

If you need to lose weight - and I don't mean 2 or 3 pounds but 30 plus pounds to get you where you "should be" it is nearly impossible to "exercise away" that weight if you don't restrict what you eat.

Study after study in a controlled/monitored group has shown that to lose that kind of weight, in a controlled and safe manner, you need to cut your calorie intake to 1500 to 1700 calories a day (average person).

Most assume they are "eating healthy enough" but would be surprised to find that they are probably eating way over 2000 calories a day and most closer to 2500/day.

Jogging at 5 mph for 30 minutes, which is beyond what I suggest most of us could do, burns about 240 calories. Walking for a mile (1.6 kms) at a "brisk pace" burns about 100 calories.

Even if you were eating 2000 calories a day (but not losing weight - just stable) you would have to Jog at 5 mph for 1 hour per day to get your calories into the "weight loss range" or Walk upwards of 5 miles.

And you would have to sustain that "every single day" until you hit target weight.

For most of us it would easier and we would be "more successful in our weight loss goal" if we simply cut back on the calories equivalent to what we would have to exercise.

Cutting 2 slices of Whole Wheat bread each day would be the equivalent of walking for over 2 hours. Skipping that apple a day would equal walking for an hour.

Could exercise "help", absolutely. If you combined reduced calories with regular exercise you would achieve your results quicker.

But when most people who don't count their calories, eating 2200 or 2300 calories a day believe they can "exercise it off", they fail. Because most of us just couldn't exercise enough, long enough, at the pace required, every single day, to make the difference simply cutting back on portion size would make.

posted 16 days ago
A DiabetesTeam Member said:

Hi Sunflower Libby
Your weight loss achievement is fantastic! For many years I underestimated the importance of homemade food. The chemicals used for preservation and other reasons in processed foods, are bad. Apart from that, how can a takeaway in any way be compared to the taste of homemade food! A homemade bread with homemade jam can be compared to nothing on the store racks!
Have a wonderful Sunday

posted 17 days ago
A DiabetesTeam Member said:

Since I have been walking more often and further too and enjoying 3 healthy meals a day and less fattening snacks between meals I have lost 6 kg this year and my blood sugar levels are around 5.9 or less (before I eat in the morning)

I feel better too

edited, originally posted 18 days ago
A DiabetesTeam Member said:

Well done Dosie. Very good advice! I think the time comes when doing the hard work or workouts will fade in history. The only practical solution will then be to control the calories. In the meantime, I still cant leave the homemade chocolate cookies in the jar!
Have a great day.

posted 18 days ago
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