The last post detailed my plan to deal with the diagnosis of Type 2 Diabetes. For those that were paying attention, the plan and results are, one month later:
- Limit carbohydrates at each meal to 60: this is regularly done. There have been a few meals where the carb total was a bit above that, but on average, Goal: achieved.
- Limit carbohydrates of snacks at 30: when I do have snacks, I try to keep them low-sugar (and therefore low carbs). Fruits, nuts, beef jerky, grapes, apples. Even though some fruits are a bit higher than my self-imposed limit, the extra fiber in them helps reduce the sugar/insulin hit. Some snacks, like beef jerky, are full of protein (to help with the ‘full’ feeling), but have only very small amounts of fat. Goal: achieved.
- Reducing portion sizes: this one can be harder, but overall I try to keep within the ‘serving size’ as shown on the packages. And I am slowly moving away from my long-standing practice of filling up the plate and then eating everything on the plate.Goal: achieved.
- Increasing fiber (fruits and veggies): I try to have snacks and meals with fruits and veggies. That has increased the fiber, which I have noticed helps out when I visit the ‘library’. Goal: achieved.
- Increase physical exercise: I now take a 1/2 mile walk, usually twice a day. My average pace is 2.2 mph, and there are some small elevation changes (about 80 feet total). So by the end of the walk, my heart rate is a bit elevated, as is by breathing. That seems to me as a good result.Goal: achieved.
- Start taking metfornim (it makes sugar processing a bit more efficient, among other things): Done. Goal: achieved.
- Start monitoring my blood glucose level: I measure every morning before breakfast, and usually once in the afternoon. I took a printout of my readings (I enter them into an app called “Glucose Buddy”, which lets you email your entries) to the doctor on the followup (one-month) visit after the initial diagnosis. He was quite pleased with the numbers (they are in the range of 110 to 170), and said to continue everything I am doing so far. Goal: achieved.
I had hoped with these changes that my weight would go down. And — huzzah ! — it has. I started out at 178 on the first day after my diagnosis. One month later, my weight is 168. I think that’s a good progression! It is not a steady decrease; the morning weight fluctuates 1-2 pounds, but the overall trend is going in the direction I want.
And I have noticed the difference. One skinnier notch on the belt loop. Easier to bend over and tie my shoes without my stomach getting in the way.
So, I will be continuing the same plan. Perhaps increasing the length of the walk a bit. And maybe some other exercising. My research indicates that increased exercise, and carb-watching, can only be helping my efforts to reduce (perhaps eliminate) my diagnosis.
Huzzah for me !!