Pre-diabetes

babyb0p

Hi everyone, making a new account for this. Feeling very stressed out and disappointed in myself.

I am female, got a UTI late November, I have had two or three before this so didn't think too much of it, drank extra water and a round of cystopurin. After two full weeks it was still there and I was struggling in work with having to use the toilet all the time so I finally went to my GP, they ruled out kidney infection, I did a blood test and got a prescription for anti-biotics.

GP rang me to tell me blood test results were 'pre-diabetes'. I had a ROUGH year last year and I am now 5ft8 and 228 pounds. For reference, My jeans are size 16 (Topshop), trying on dresses in Penneys over Xmas I didn't even feel that the size 20 looked right on me. Size 18 in New Look.

It is foolish but I'm stuck on what to do now - really have no knowledge on food or on diabetes. Where to start? I don't find my GP easy to talk to and phone call was very short, no suggestions on what to do, just lose weight.

These are my general choices over the week:

- Breakfasts: coffee, 2 weetabix and banana, banana toastie, fried egg with toast on day off

- Lunches: Brown roll with quorn, lettuce, sweetcorn, pepper. Veg Soup and a roll, deli sandwich of salads and tofu if they have it, piece of fruit, bag of crisps, rice cakes

- Dinners: usual dinners but with quorn meat so fajitas, spag bol, pastas, lasagna, potatoes, rice, whatever veg was on offer, or a takeaway (3in1 from chinese once or twice a week)

- Evening/snacks: usually have more Weetabix in bed purely for comfort, always have a can of coke in work as well so 2-4 times a week. I drink a lot of water and have 2-4 pints of Heineken a week.

- Exercise: walk to/from work 20 mins each way, on feet all day in work, walk to college 20 mins each way, go for a walk on my own when home from work to destress about 45 mins but more of a stroll really. Go to the gym once a week but only lift weights for a back problem. I know I could do more in the gym, and could use the pool.

Can anyone offer any insights onto what I should be changing or working on? Reading back I can get rid of the takeaways. The coke will be a killer but I'd imagine it's harming me big time I feel really stressed right now, googling diabetes and the risks has put me in a spin. Input my weight into a lot of websites that say you can lose X amount by X time but no idea how to do it!! I sound silly but I've never been in this situation before.

I am obviously determined to lose the weight, will this change my blood results? Is this a permanent thing where I will have to watch myself very closely from now on?

beauf

It's against boards rules to give medical advice.

But you can get a second opinion and even change go till you find one you get on with.

babyb0p

beauf wrote: »

It's against boards rules to give medical advice.

But you can get a second opinion and even change go till you find one you get on with.

Thanks! Sorry for the post, wasn't thinking clearly.

I have done a bit more reading and printed out lists of food to focus on/avoid. I am starting to think portion size is my issue weight wise. I will make an appointment at student health centre when semester starts up again.

Alf Veedersane

2 main areas: food quality and food quantity.

I get the feeling you know where the easy wins are. Weetabix in bed is purely a comfort thing. Coke and takeaways can be cut back in the short term. You don't necessarily need to cut completely in one fell swoop.

One thing that gets everyone is portion sizes. Dinners might just be more food than you need. I'd really suggest downloading the MyFitnessPal app for the time being and entering EVERYTHING you eat and drink. It's a bit of a pain at first but you'll get a lot from it.

The degree of being pre-diabetes is not hugely relevant. You know yourself changes need to made regardless of whether you're close to having Type 2 diabetes. Start making small changes every day and make moves in the right direction and the threat of Type 2 diabetes will fade.

Try not to think of doing everything at once but make a small positive change, sustain on it, make another, sustain it, etc etc. The path of a thousand miles begins with the first step.

Feel free to ask as many questions as you need to here. Plenty of people here that have done what you want to do that can help

beauf

I think those classes like slimming world etc, are good way to educate yourself. The discipline of attending a regular appointment seems to work with mutual support. But only if your medical professionals agree it's suitable for you.

But it's not a quick fix. It's about changing habits you've learnt over a life time. For some this is easy for to others it's very difficult.

khalessi

You could ask your gp to refer you to dietitian or diabetic centre in hospital for advice and review

P2C

Make sure when your walking your getting your heart rate up and your respiration rate should increase. If your able to sing when walking your not walking fast enough. I would also agree with a previous poster my fitness pal for a couple of weeks to track your intake and give you an insight. Foods such as takeaways, coke etc etc should be kept to a minimum because of their food quality.

Check out healhpromotion.ie and nutrition section you can download information booklets developed by registered dietitians. You can download or order.

Small changes make a big difference and based on what your saying that is all you will have to do to.

In some areas they run diabetes prevention programme by dieticians. They are called Desmond or Expert. A 10-12 week education programme by a dietician around diabetes. I am not fully sure if pre diabetes is an inclusion. Ask your gp or local healthpromotion or primary care team. They should know if available in your area.

babyb0p

Thanks for the advice everyone - I'm feeling better the last few days.

I have cut the coke out cold turkey, still having a can of Coke Zero. I've learned this isn't great but I'll work on it. Also ditching the takeaways and organising dinners in advance for the week. I've used the pool every evening too, would prefer to go for walks so i'll switch to that when it's not as cold out.

I'm going to go to college GP for advice when they start up again. I'm hoping to use this thread to log things every once in a while, just for myself more than anything.

Wesser

go to slimming world
they will provide you with a srructured dietary plan, which is reasonable and sustainable, weight loss goals, support etc.

thisistough

Someone recommended a book called How to Not Die (they also gave me the cliff notes so I haven’t read it yet)

I think it’s about how to focus on the things that you should/can eat and the great things those foods will do for you and how they’ll make you feel better, as opposed to focusing on what you’re cutting out/losing.

Eg looking at dinner and thinking I can have chicken which would be great for x/y or some salmon which would make my hair shiny, and then this veg is good with it. And sure then when would you fit in a pizza because you’re having the beneficial stuff and the pizza doesn’t add anything in terms of what you’re trying to achieve


I haven’t actually read it yet but the concept of focusing on what your body is gaining as opposed to what your tastebuds are losing in the short term.

I did slimming world briefly before and would steer clear if possible. It’s good for getting you into habits but there’s hardly any attention paid to the quality of food, they push a lot of sugar laden things and short term results are their business model.

Wesser

its still a good place to start for a girl who is saying she has no clue where to start.
actually they push fruit and vegetables as the number one thing on your plate

thisistough

Wesser wrote: »

its still a good place to start for a girl who is saying she has no clue where to start.
actually they push fruit and vegetables as the number one thing on your plate

Totally, pretty much anywhere is a good place to start when you’ve no idea where to start.

I just found that the focus was on the stuff I couldn’t eat, and not on the stuff my body actually needs to function and be healthy. I found eating healthier a lot easier when I stopped going and just ate more normal food.

A proper enthusiastic no bullsh*t (private) dietician was the best hour I ever spent OP. The €100 or so was an investment but honestly he talked me through so much and just like what I needed to function and made a proper personalised plan that I actually would follow without leaving out the beneficial foods because I didn’t like them. I saw a public dietician too and they were beyond useless, the fact that I wasn’t eating rat poison was exemplary

c.p.w.g.w

beauf wrote: »

I think those classes like slimming world etc, are good way to educate yourself. The discipline of attending a regular appointment seems to work with mutual support. But only if your medical professionals agree it's suitable for you.

But it's not a quick fix. It's about changing habits you've learnt over a life time. For some this is easy for to others it's very difficult.

Tend to find those classes demonise fat which is an essential macro nutrient...

My misses has been in those type of classes before, she's not great for vegetables or fruit. They recommend smoothies(liver treats them the same as coke, lots of free sugar) and her to reduce her egg intake. Eggs were literally the most nutritional dense foods in her diet.

babyb0p

Think all is going well so far - I'm still alive

I have heard bad and good things about Slimming World too. I have loosely followed their 'speed food' idea the past few days. I'm not opposed to going to a meeting so I'll check out what's available nearby.

I have kept away from the takeaways! I realised in college I often go the day without eating anything until I'm absolutely starving (around 3 or 4) then I end up having big lunch and bigger dinner. So I've tried to eat a lunch around 1 or 2 and have a dinner at around half 6.

I didn't realise how dependent I was on the can of coke, I really miss it had a can a few days ago with lunch I am having coke zero otherwise but I feel like my stomach is full of air.

I haven't weighed myself and don't really want to, think it's too early. Hoping to just go by the tightness of my jeans etc.

Mitzy

Hi OP,

I've been there so know exactly what you are saying here. I know when I was in college that I piled on weight because I was racing all the time between work/college/study so had little or no time to pay attention to my diet or exercise.

I used Weight Watchers and did find them helpful to a point but I got sick & tired of counting points day in day out. Eventually my weight loss stopped which was really frustrating.

I ended up going to a nutritionist which I found fantastic. I kept a food diary for a couple of weeks before hand and she put together a specific food diary for me. For me I was eating a lot of carbs and my body can't tolerate that and if you are at a pre-diabetes stage your main thing is to cut your carbs by as much as possible. I'm still at my goal weight for the past year so am delighted. Planning your food is vital. Bring packed lunches when possible because you know what is in them.

My opinion is that everyone is different. What works for one person may not work for another. I agree what many of the other posters say about portion sizes and using My Fitness Pal. They were 2 key tools I used.

The one thing you have to remember is that you are pre-diabetes and that is easily rectified. It's not easy but set yourself realistic targets. Aim to lose say 14 pounds by Easter. You are going to fall off the wagon some days but just get back on the next day & start again.

Best of luck with your journey!!

jaykhunter

babyb0p wrote: »

Think all is going well so far - I'm still alive I have heard bad and good things about Slimming World too. I have loosely followed their 'speed food' idea the past few days. I'm not opposed to going to a meeting so I'll check out what's available nearby.

Great to hear! You'll hear horror stories about SW/WW from people who weren't on it themselves, or stopped following the plan. I can only give you my opinion ofc, but after 15 years of just putting on weight, having a group to go to (personal accountability) was instrumental in me losing 125 lbs since April 2018! It's a genius plan that expects you to have bread, milk and treats every day. Moderation with an emphasis on natural/whole foods, fruits and veg can't be all bad! It's not just a simple "CICO, have at it", but gives you ideas for meals and smart substitutions, the plan weighs up filling power rather than straight calories.

Btw I wouldn't continue with diet drinks, ofc water is the best, but the big picture is going from drinking 210 cals in a bottle of coke to almost 0 - that's huge! That's half a meal! Plus the European Food Safety Authority ruled aspartame to be safe in 2013. Unless there's something new published I don't know? Anyway, even if u don't do SW best of luck getting your blood work back to tip-top shape levels

SozBbz

Hi OP,

Firstly best of luck to you.

I think you should go down one of 2 routes, and its up to yourself to decide which suits your personality best.

1. Slimming World - its the most effective group plan in my experince.

or

2. MyFitnessPal

Both have pros and cons.

For me, I find SW very effective but it does depend on finding a good group to join. If your leader isnt doing it for you, it probably wont work, but in contrast if you find a good leader who focuses on what you can eat and how to best adapt your meals etc, then its highly effective.
People always criticize SW for having a dependence on processed foods or foods with little nutritional value, however this is fully up to you and how you choose to follow the plan.
When I did it, I didnt eat any mugshots, muller lights etc and still followed it sucessfully.
It is a low fat diet, but not a no fat diet. There are allowances for diary and bread.
Its time consuming as you have to cook from scratch and eat a lot of veg, but you can do it very healthily.
I personally found the accountability of a weekly weighin very helpful.
I also found that once you understand the basics of the plan, you can almost do it on autopilot, which is probably what helped me most as opposed to calorie counting.

MFP is illuminating but its never worked for me long term, but it does work for some people. Personally I found I'd find myself getting very cought up in it for short periods, but found it hard to find a sustainable balance.
It is a good exercise in understanding portions and learning about what you're putting in your mouth. Its amazing how distorted peoples perceptions of certain food types can be. People often don't understand what a portion of rice/pasta/cereal etc should look like and overeat without truly realising.
Its free!

Whatever you decide, i'd advise buying yourself a small digital scales to weigh out your portions. These are readily available on Argos/Amazon and often on special buy in Aldi or Lidl. Probably doesnt need to cost you more thatn €10-15. You'll need it for measuring things that need to be syn'd/healthy extras on SW or for tracking portion size of MFP.

This is a bit of a Slimming World moto (most of which I find annoying!) but it happens to be true - "if you're guessing, you're messing!"

babyb0p

Me again.

I went to Slimming World.. got all the info and stuff they give you, got weighed at the end but by that time I was feeling extremely overwhelmed about it all and asked not to know the number. Didn't get great vibes from the meeting honestly, nobody really chatted to me and two sisters were arguing because one hadn't lost anything that week and one sister was chastising the other

All the talk about food had me very overwhelmed.. I hadn't mentioned that I had issues with food as a child, I would eat a lot and throw it up from about 10-14 and have had periods of doing that over the years but nothing long term. It's scary to hear about 'good' and 'bad' food, and about calories and sins.

The thought of going every week to be weighed honestly makes me feel really down.. having a bad few days, along with stress at college over exam results and paying fees. My eating hasn't been terrible but it hasn't been good either... been buying a coffee and chocolate in college and having crisps before bed.. just not having a great week, sorry for the rant guys

babyb0p

On the bright side, when i was in docs i was 228 and the woman who weighed me said i'm out of the 220s.. pleased about that

SozBbz

Sorry you're feeling down OP.

Although good news on being below 220 now - perhaps some of that was post Christmas indulgence? It shows the positive changes you've been making have been working, so well done.

TBH I think perhaps both Slimming World and MyFitnessPal might be problematic if you've a history of issues with food. I know you're a student but do you think you could afford a session with a dietician or could you avail of the service through your college?

Regarding SW, if you decide to stick with it there is a thread on here where you'd be able to ask lots of questions if you find the meetings overwhelming; https://www.boards.ie/vbulletin/showthread.php?t=2057780756

personally when I did SW, I didnt stay for meetings once I'd gotten the hang of the plan. I found irrespective of the group, there was always someone who liked the sound of their own voice a bit too much for me.

FoodC

babyb0p wrote: »

I'm stuck on what to do now - really have no knowledge on food or on diabetes. Where to start?

The best option is to go to the doctor and to the registered clinical nutritionist.

For start with diabetes here is a good eBook to download for free called Your Essential Guide To Diabetes (at the bottom of the page).
There is so much basic informations, maybe it will help you