Today, Im down 60 lbs from when I started this year out at 325. This morning, I got on the scale and was 265. Its interesting how the scale moves and when weight just decides to fall off. Although I have a feeling I coaxed the hell out of it when I had a tooth pulled on Tuesday. I only took in about 1000 calories that day, due to stress and then not being able to eat solid food after. Since then Ive gotten a little creative about how I eat. Lots of eggs and lower carb soups (look up Proper Good – some of their stuff is tasty and relatively low in carbs).
Had a discussion with a diabetic friend who wasnt taking care of themselves and ended up basically back on the higher end of that deal. Its a hard thing to change your way of thinking because you know you have to. I can say with confidence that its taken all of these years (Ive been diabetic for 20 years) to be as confident as I am about my diet. I still dont know everything there is to know and Im always open to learn more. However, I keep an eye on my blood sugar numbers, I log my food, I make sure Im a caloric deficit more often than not and I try to make sure Im sticking to the plan. I prep all of my food and rarely eat out anymore. I usually have a splurge meal or two a week, where I dont have to think as much about the goal – just to give myself a little bit of a mental break. But I go right back to it once Im done.
When I was still a type 2 diabetic, one lesson I learned is to eat to the meter. I checked my blood sugar before every meal. If I wanted ot know how food was going to affect me, then I would check an hour after and then two hours after. My understanding is that after 2 hours, you should be back to a relatively normal blood sugar. It’s a lot of finger sticks. The finger sticks are not fun. Testing that much is not fun. If you take it seriously, then you can learn from it and understand what food does and doesnt do. However, you have to be kind of scientific about it. You basically cut the carbs. The cleaner the diet the better. If you’re following a dietary plan, keto is probably the best place to start. Low carb is a more general way of looking at it. Whole30 is great, although they allow potatoes in the plan now. Potatoes are probably a no go. Thats not to say that you cant have these things. The idea is to reset yourself, develop some good habits, and get the blood sugars down. You can play around a little if you eat to the meter, where you make decisions based on blood sugar readings. But in order to play that game, you need to know how food affects you. Its a lot of trial and error, since we’re all different, we respond differently to things – within some reason.
The mental aspect of it is usually the worst to deal with, because you have to change your way of thinking and make the change the priority. Whatever your change is, in order to be successful, it has to be the priority, I believe. Its hard at first. It can be a pain in the ass sometimes. But the results speak for themselves. This isnt something you just do for awhile then go back to the way it was, especially if you have a disease that necessitates change, like diabetes. Diet and exercise really are paramount.
Are the changes you need to make important? Important enough that you’re willing to do put forth the effort necessary to make it happen? Willing to learn and be open to new ideas? Willing to plan and then execute the plan as written? Willing to be honest and accountable when you fall off plan? Willing to get right back on following the plan when you do fall off plan (because it does and likely will happen – no one is perfect. And NO ONE IS DEMANDING YOU BE PERFECT).
Being honest and accountable is so hard. It means you have to admit you made a mistake. Own the mistake. and then figure out what to do about it. You can feel bad about it if you want to, or worry about whether someone’s going to judge you for said mistake. Anyone really supporting you on the journey wont judge you or make you feel bad. We’re all human. We make mistakes all the time. Its easier to just own that you ate a pizza when you werent supposed to because you’ve been eating broccoli and boiled chicken for 39278689372648976 days and needed a minute. Ok, fine. You ate the pizza. You cant uneat the pizza. That ship has sailed. But its time to get back on the horse. Do you need to make an adjustment to the plan that maybe allows for an occasional cheat? Maybe a half cheat, where you eat something you wouldnt normally eat – like cheese. What about a dish that is pizza like? Something where you’re getting the flavor youre craving, without all the guilt? Make the necessary adjustments, if needed and get right back to it. Its harder than it sounds, because there’s a whole lot of holding yourself accountable. You can even have someone you trust do this with/for you. But know its going to create tension from time to time, so be prepared to deal with that issue as well. These types of journeys are always for the long haul.
Im not an expert. Ive failed a bunch of times. Ive lost weight, gained it back and then some, a couple of times. Ive done Whole 30’s, keto, paleo, low carb of various varieties. Ive done low calorie and caloric deficits. Been on insulin, pills, done the finger pricks, have the sensors. There are things I dont know and things i learn every day. I know Im not the same as I was even last week. Things change over time. We can use the information we have, and try to make the best decisions we can. Along the way, if we make a mistake, be honest and accountable, own it, and make the necessary adjustments so it doesnt happen again. if you need help, ask for it. But always be willing to do the work.
That said, sleep is important for the body to heal, and so Im off to do just that.