Reversing pre diabetes

[Seizethedog]

I’ve had a massive wake up call. I am now in the diabetic range , high BP, high cholesterol. I am four stones overweight. I eat a very healthy diet and walk regularly but over the winter have done a lot less exercise due to awful weather. I’ve also had a horrible virus that has knocked me out for about three weeks.

I intend to up the exercise, have all but given up alcohol. I don’t eat junk at all or snack. What has worked for you if you have reversed all of these? I am in despair. The doctor tells me to fast but other advice is that this spikes blood sugar so I don’t know what to do.

I have back problems so can’t swim or go to the gym.

Low carb diet… look at Michael Mosleys books. Diet will have impact, exercise not so much.

Low carb diet. Mosley is a good start although you might not need to go as low calorie as he does.

Fasting doesn't necessarily spike blood glucose. Can you afford a CGM, a Freestyle Libre so you can see in real time what is spiking you? I fast and it doesn't spike me but I know that others can be spiked. That's the glory of diabetes you never really know.

Low carb.
That you are eating what is called a healthy diet and have the health status you do, this shows that it is not healthy for you.

If you want more info on nutrition guideline and how they do not reflect good science, watch Zoe Harcombe on youtube.
For info about low carb diet, try Eric Westman on youtube.

Good luck, and don't panic pre diabetes is reversible through diet changes.

Cut out all sugary stuff, as well as carbohydrates. Do aqua aerobics. I'm going through the same thing myself.

Thanks for that supportive message. I’ve been overweight for a long time. I lost two stones ten years ago in low carb but this time just can’t seem to get into it. I really do eat a healthy diet. I’m maintaining my weight but the weight increases in the past have been holidays/ overeating and it has just gradually piled on over ten years.

what is your version of a “healthy diet”
and what level of exercise are we talking?

op you say

i say very health
no junk or snacks at all
and lots of exercise

and yet worrying stats and very overweight

it doesn’t add up

Im in a similar situation. Ive got 20lb more to loose. Have elevated and rising cholesterol, blood sugars at top of normal range. Spent the last year in NOBS Women membership, which really gets rid of dieting mentally and gets your head sorted. I lost 20lb and I am much happier in all areas of my life.

But my cholesterol still went up, despite weight loss. So I’m now doing fasting with Mindy Pelz. I’ve tried before on my own, but a) my head wasn’t in the right place, so I kept overeating all the wrong stuff 🙃🙃 and b). I wasn’t committed to it.

Now my health is my no1 priority (not weight loss) and I’m a month in. I’m really enjoying it. Have bloods checks at end of April and will be interested to see what’s changed. Fingers crossed! I like the combo of head straight + health/fasting plan. 💪🏽💪🏽💪🏽

Willpost some links below.

NOBS Woman: https://www.nobsweightloss.com/

Mel Robbins has two great podcasts with Mindy Pelz. This is where I started.
https://www.melrobbins.com/podcasts/episode-102
https://www.melrobbins.com/podcasts/episode-103

Mindy Pelz: Fast like a Girl. I listened on Audible and then found her You Tube channel.

Really good luck with it all.

My friend had great success with Michael Mosely fast 800 diet, did so well she decreased her diabetic meds. Lost 2 stone very quickly and feels fantastic.

Look at Lesley Sansone walk at home on YouTube for excercise, effective but low impact.

No I had them before I became overweight. God there are some real bitches on here. I joined the gym and started swimming two years running and my back packed in two years running resulting in months of chiropractic treatments.

I'm sorry, but a diet that has led to you being that much overweight surely can't be a healthy one?

What are you eating on a typical day?

Low carbing should definitely help you. What is it that you're finding difficult this time around, if you've a) done it before and b) know that it works?

The Fast800 diet, especially with its more recent focus on a Mediterranean diet/lower carb approach would help, but it's quite a challenge to reduce your calories by that much, which you might find harder than a more straightforward low carb approach.

This is what the doctor has recommended . Thanks .

op i will bow out because with your approach and kidding yourself is going to get you no where

Hope you find something that works. I think my friend listened to his book on Audible or kindle ,can't remember and that helped as a starting point.

Typical day is porridge with seeds and a bit of Greek yogurt, soup or salad for lunch. Protein and veg for dinner with minimal carbs. Fruit, occasionally have pudding if I go out for a meal. That has to stop.

Are you making the veg/ salad half of your plate?

How often is occasionally? Before I lost a significant amount of weight I thought my diet was healthy, it was but used too much olive oil and ate too much bread mopping up the delicious homemade soups , also 'occasionally' for a cake means every 6 weeks or so not every time I went out for a coffee 🙄🤣

Tinned soup or homemade? There's a big difference.

OP, I just wanted to post to sympathise with you over some of these posts - I have no idea why some people get a kick out of being so unpleasant. And it really is possible to find it extremely hard to lose weight - our hormones are really complex.

Have you thought about a weight loss injection? Could you discuss with your GP? They are being used to treat Type II diabetes and can really support a healthy low carb diet.

@Seizethedog ignore the bitches.

I put on loads of weight when pregnant. I stayed about 3 stone overweight for years. I ate a relatively healthy diet and exercised but didn't try to lose weight, so didn't.

For all the critics, think about it. If you eat fairly healthily and do exercise, do you lose weight? No. You maintain your weight. You only lose weight if you reduce the number of calories you consume.

The OP is looking for advice not criticism.

If you have pre-diabetes (now called NDH) you'll be offered the diabetes prevention programme - take it up, it's got really good evidence for lowering sugar.

I think I makes people feel better about themselves to be nasty to others, absolutely no need and not supportive.

Thanks, that’s so helpful.

I’ve found that porridge spikes my glucose levels so have switched to eggs for breakfast instead and my levels are more stable. Maybe try having protein for breakfast for a while to see if that helps?

Try Wegovy or Mounjaro.
How about cycling (indoor or outdoor) for increased exercise? Also, if you have typically swum breaststroke then you may find that front crawl is better for your back. Find a personal trainer who can work within your constraints.