Things You'll Need:
- Permission from your doctor before using these tips.
-
Step 1
Type 2 diabetic or pre-diabetic individuals have a difficult time losing weight for a variety of reasons. Some have gained a lot of weight before being diagnosed as a Type 2 diabetic. Some have other medical problems. Sometimes diabetic medications cause weight gain. Some hate to exercise. The tips here worked for me. I lost 98 pounds over three years and have kept it off. Be sure to consult with your doctor before trying any of these tips.
-
Step 2
First of all, get a good physical from your doctor. Follow his advice. Find out if you have any medical problems (other than diabetes) that are causing you to gain weight or fail to lose it. When I did this, I found out my thyroid was under-performing (shown by a constant low body temperature of 95 degrees, rather than the formal blood test). I had to start taking thyroid medication. Then, my bones were becoming brittle (an osteoporosis test showed this). Apparently this was due to a non-malignant tumor in my parathyroid that was leaching calcium from my bones. That had to be removed. I started taking medication for bone health. My cholesterol was high and I received medication for that, too. Resolving issues like these will help you lose weight.
-
Step 3
Many diabetic medications cause weight gain; in fact, most do. Consult with your doctor about your medication. After I gained 32 pounds in two years after I retired, I demanded a different medication. I was put on an injectable medication called Byetta. I lost 16 pounds the first month and have lost from 4 to 8 pounds every month since, without starving myself. There are other medications that treat Type 2 diabetes that do not promote weight gain, too.
-
Step 4
Change your diet, but not drastically. If you eat too little, your metabolism will shut down and you won't lose weight. Cut out sodas, ice cream, candy, cakes, pies, and cookies. Eat lots of lean meat or fish, vegetables, fruits, and moderate amounts of whole grain breads and pasta. Use the sweetener Splenda if you need to sweeten a dish. It has no aftertaste and can be used for cooking. Eat sugar free puddings, jello, and popsicles for treats. Yoghurt is good, too. Always eat breakfast to start your metabolism burning early in the day.
-
Step 5
Drink 64 ounces of water per day, if your doctor approves. Water moves fat out of the body. Water is the best thing to drink. Coffee and tea and sugar free sodas are O.K., too, if you use Splenda as a sweetener and a no sugar creamer. Make lemonade or limeade using water, lemon or lime juice, and Splenda.
-
Step 6
Find an exercise you like. For me, it was swimming. I swim one hour per day, at least 5 days per week. Bike riding, rollerblading, walking, yard work, running, dancing, or using a stationary bicycle or treadmill while you watch TV are all good forms of exercise. Add a little extra exercise by climbing stairs and parking a block or so away from your work or the store.
-
Step 7
Don't expect to lose quickly. Sometimes I go for one month before any weight loss shows on the scale. If you lose only 1 pound per week, you'll lose 52 pounds in a year. And, you will keep it off because you changed your habits!
