Aug 27, 2014 at 9:09 am #1320333
In another thread, I mentioned selling clothing that no longer fits due to weight loss, Brian H asked "whats your w8 loss solution Dale?"
A year ago June I had a physical and the labs weren't stellar. I was basically pre-diabetic with higher serum glucose levels, verified by a poor A1C value, high triglycerides and my weight had gone up. I'm 60 years old, so this was serious stuff.
My GP prescribed Metformin for diabetes and I started right away. After taking it for about a week we went for an easy day hike and I felt like I was towing a lead weigh behind me. I wasn't short of breath or having any unusual pulse, but I just couldn't move. I really wanted to lie down on the side of the trail and take a nap.
I called my GP the next day and discontinued the Metformin and continued with a strict diet and regular exercise, walking outdoors as much as possible and doing the treadmill at the gym otherwise. My diet excluded as much sugar, starch and salt as possible, chicken and fish an no red meats, and eating whole unprocessed foods. I wasn't starving by any means, eating lots of salads, brown rice, quinoa, fish, almonds, oatmeal and fresh fruit.
I lost 30+ pounds, dropped my fasting blood sugar by 40 points, lowered my A1C by a full point, and lowered my blood pressure and resting pulse rate. Of course I feel better and I sleep better, and I hike faster with more stamina and faster recovery. I've had some foot issues that the weight loss and exercise have nearly eliminated.
This year we have taken up cycling and do regular trips on rail trails and I'm doing much of my urban travel on the bike, using it for grocery shopping and trips to the post office.
The only downside was that I had to replace a lot of clothing :)Aug 27, 2014 at 9:20 am #2130740
@b14Locale: Siskiyou Mtns
Kudos Dale, that is just Awesome.
it is basic nutritional info available to us all, proper diet/fresh air/exercise, but this drive-thru American culture seems 2b headed the other direction, doesn't it?
congrats 2u. What a GREAT problem to have, needing slimmer clothing!!
now, a stretch 4u: post a before n after hiking pic!Aug 27, 2014 at 10:29 am #2130774
Awesome! Way to go.
Hits close to home for me. Husband got serious about the same issue a few weeks ago.Aug 27, 2014 at 11:15 am #2130799
Larry De La BriandaisParticipant
@hitechLocale: SF Bay Area
How are you cholesterol and BP now that you have stopped loosing weight (assuming you have stopped loosing weight)? Most people will have those numbers go way down while not eating enough calories to maintain their weight.
My guess is that yours are fine, especially since you are still maintaining the increased exercise levels, but it is something worth having checked once ones weight stabilizes.Aug 27, 2014 at 9:15 pm #2131023
Still working on the BP. It may not improve much at my age, but it isn't getting worse. Cholesterol is good. My weigh has been fairly stable since last winter. I would like to loose another 10 pounds.Sep 9, 2014 at 8:22 pm #2134056
@dipinkLocale: Western Washington
Hey, Dale, what did you do about snacks for hiking? I find that I probably eat the most sugar when I'm hiking. I can't not eat–if I'm hiking hard, I find I have to eat something every 2 hours or so.
Plain nuts w/o dried fruit? Jerky is red meat, with salt and sugar, bars are no good, although some claim to be low glycemic.
Avoiding the post-hike burger or pizza would help, too.Sep 9, 2014 at 8:49 pm #2134061
Nice job Dale.
All of us know the drill.
Only a few have the discipline to get it done, and stay there.
Congrats!Sep 9, 2014 at 8:59 pm #2134065
Moderation is the key. If you are burning it, you can eat it, but not ALL of it :) I take granola bars, almonds, fresh or dried fruit, small amounts of very high quality chocolate, a bit of cheese— a bit.
+1 on post hike moderation. Just because you went for a walk is no excuse to pig out. Nothing wrong with one beer, but stop there. Have a salad and light on the dressing. Leave the bread alone, etc.
I'm not super hungry after a hike or bike trip. A light snack picks me up. One trick is to drink water when you feel hungry. Some say that hunger and thirst get mixed up and the theory is easy and safe to test: have a glass of water before you open the fridge!
I think we have been conditioned to constantly bathe our system with sugar. Break that link and you'll lose weight. Back off on the salt too. You'll be surprised how your taste changes.
Potato chips and French fries are great examples. You get sugar, salt and fat all in one package. Cut that kind of crud from your diet for a couple months and see how your taste changes. Chips are SO to me now. I try to keep my salt intake to 1200mg/day. I don't worry about it too much with hiking snacks and I need some when sweating heavily, but I don't pack really SALTY stuff.Sep 10, 2014 at 11:19 am #2134232
Larry De La BriandaisParticipant
@hitechLocale: SF Bay Area
"Back off on the salt too. You'll be surprised how your taste changes."
I couldn't believe how much mine changed when I did that. You can really taste the salt after cutting back on it. The same thing for sugar, just not quite as pronounced. After drinking lightly flavored soda water (no sugar and no artificial sweeteners) I no longer like the taste of normal soda. It now tastes funny…Oct 7, 2014 at 8:12 am #2139997
Laurie Ann MarchMember
@laurie_annLocale: Ontario, Canada
I'm a little late in responding. Congratulations on managing without the meds. I was once insulin dependent and then went on metformin. I never felt as awful as I did on metformin. I now maintain a decent A1C with just being active and eating according to glycemic index and carb amounts.
Having to continually shop for a new wardrobe is a pain… but better than the alternatives. Brilliant job!!
About the salt… this has been very hard for me. I don't like salt and now I have a sodium deficiency and have to eat a little more salt when I am training.Oct 12, 2014 at 12:05 pm #2141025
Thanks! I'm still continuing to lose a little. I need a whole new set of jeans— can't keep the old ones up! I'm barely functioning with large size hiking pants and XL's used to be tight. I went through my closet last week and sent a big bag of tee shirts off to Goodwill.
Salt hasn't been too bad as it is usually associated with other stuff I shouldn't be eating, like potato chips and french fires. Packaged soups and sauces are terrible, but I like to cook, so that can be avoided. With a few rounds of label reading in the grocery store, you can find a palette of foods that work. The concept of shopping the perimeter of the store works well for me: all the bad stuff is in the center with the whole foods around the outer walls– at least in US supermarkets.
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