Healthy weight loss is an important aspect of managing Diabetes. Doctor Richard Bernstein, in his popular book, Diabetes Solution, talked at length about the effect of weight loss on blood sugar levels. As I have mentioned before, I was obese, and have to lose about 35 lbs to get to my ideal weight.
4 Week Update on Weight Loss
This week, about 4 weeks into my journey to manage Type 2 Diabetes, I have lost 12 lbs, or about 7% of my weight. I am still overweight, but the difference is noticeable for others as well as me. I have done this by following a low carb diet, walking, and running. I still have about 25 lbs to go before reaching my final goal.
Effect on Glucose Level
It is hard for me to pin the exact effect of weight loss to glucose level for myself, since I have been eating low carb food as opposed to my previous unhealthy diet. My morning levels have decreased to 105 mg/dl (compared to 155 mg/dl in early July). It is too early for me to measure my a1c levels since I have done them only 4 weeks ago. I will have an update on that towards in about 2 months. My post meal glucose levels have consistently been under 140 mg/dl (1 hour postprandial) and 130 mg/dl (2 hours postprandial). However this number is not comparable to my past numbers since my diet used to be loaded with carbs in the past.
Other Effects of Weight Loss
Anecdotally, I have noticed other effects, such as having more energy, sleeping better, and a reduced resting heart rate. About 4 weeks ago, my resting heart rate was at 85 bpm. Today, my resting heart rate measures at 68 bpm. I have also received compliments from my friends and co-workers on how I look after the weight loss.
My endurance has improved, as I can now run 5 minutes at a stretch in week 4 of my C25K program.
Next Goal Milestone
My final goal is to weigh under 150 lbs. I weigh about 174 lbs today. I have divided my goal into smaller milestones, where I intend to lose about 5% each time until I reach my final target. With that in mind, my next milestone is to reach 165 lbs weight.
How much have I been losing each week?
My initial weight loss when I started the low carb diet & exercise regimen was rapid – I lost about 10 lbs in 2.5 weeks. I am told that is expected as your initial weight loss include a combination of water weight and fat loss. The past 2 weeks, I have been losing about 2 lbs per week. I expect I will plateau at some point, and the rate of weight loss will decrease.
So how will I reach my goal weight then?
My goal is to continue the low carb diet until I reach my goal weight, then add small amounts of carb until I can maintain my weight. When I hit a plateau, I will likely start anaerobic exercise such as strength/resistance training and weights. If necessary, I will adjust my protein intake to facilitate further weight loss, as suggested by the Diabetes 101 site (also available in book format). I have still not gone ketogenic, and it may also be something I may explore if I reach a plateau with weight loss.
Until Next time…
That’s it for now. Soon, I will be posting a series of low carb vegetarian recipes that I use for my meals. Stay tuned, and happy low carbing!