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<blockquote data-quote="oskanoears" data-source="post: 832002" data-attributes="member: 48292"><p>Hi again Roy, thanks for the more detailed reply..I'm going to be a little tough on you here, don't take it as me being mean it's here to help you to help yourself.. First off.. Your original post States "I'm 44.5'3 and 13St,I just want to control my blood sugar and get healthy so I see my kids grow up" you just told me you don't know what your blood sugar is because you don't have a meter.. You can take charge and you can take control back. You have the very best motivator in the world to do this.. Your kids! So, first on the menu is to get your self a meter and test.. Meters are free on this very site, you may need to tell a slight porky pie that you're on insulin but 2 weeks later the post man will deliver an item that will put you back in the driving seat.. They come with 25 test strips on average enough to get you through a few weeks.. You'll want your fasting reading a 2.5 hr post prandial read and a bed time read.. This data is vital, if you know what you're up against you know what medical intervention if any is needed and you'll have a goal to work towards ie fasting read of 4.4 post prandial of 6.9.. Next you need to keep a food diary and see just how many calories you are consuming a day currently. Your body needs 1700 per day.. That's your basal metabolic rate to stay exactly as you are. Understand how many you take in now compared to this so you can see on paper the change you need to make. So fast forward a few weeks, you have your sugar readings you're taking control now let's add the right fuel at the right calorific value and the right intervals and the result will be the weight loss you desire. I'd set a goal of 1200-1300 calories a day giving you a calorie deficit of Around 500 calories a day or 3500 per week.. Old studies will tell you this will equate to 1lb a week weight loss.. There have been numerous studies to disprove this equation but it's still a great place to start with a tweak.. You're going to work to the following split 10% carb 30% fats 60% protein and a good amount of fibre too. Supplement with beroca daily and chromium.. Have your doc check your b12 levels too, you're on metformin so it will take a hit.. Beroca will help with this.. At this point I'm gonna stall Ray.. Mainly as I'm typing this on my phone and really should have used the desk top.. Start with this, there will be more to follow in terms of meal plan but Keep us posted with your progress. Take the power back! </p><p>Cheers</p></blockquote><p></p>
[QUOTE="oskanoears, post: 832002, member: 48292"] Hi again Roy, thanks for the more detailed reply..I'm going to be a little tough on you here, don't take it as me being mean it's here to help you to help yourself.. First off.. Your original post States "I'm 44.5'3 and 13St,I just want to control my blood sugar and get healthy so I see my kids grow up" you just told me you don't know what your blood sugar is because you don't have a meter.. You can take charge and you can take control back. You have the very best motivator in the world to do this.. Your kids! So, first on the menu is to get your self a meter and test.. Meters are free on this very site, you may need to tell a slight porky pie that you're on insulin but 2 weeks later the post man will deliver an item that will put you back in the driving seat.. They come with 25 test strips on average enough to get you through a few weeks.. You'll want your fasting reading a 2.5 hr post prandial read and a bed time read.. This data is vital, if you know what you're up against you know what medical intervention if any is needed and you'll have a goal to work towards ie fasting read of 4.4 post prandial of 6.9.. Next you need to keep a food diary and see just how many calories you are consuming a day currently. Your body needs 1700 per day.. That's your basal metabolic rate to stay exactly as you are. Understand how many you take in now compared to this so you can see on paper the change you need to make. So fast forward a few weeks, you have your sugar readings you're taking control now let's add the right fuel at the right calorific value and the right intervals and the result will be the weight loss you desire. I'd set a goal of 1200-1300 calories a day giving you a calorie deficit of Around 500 calories a day or 3500 per week.. Old studies will tell you this will equate to 1lb a week weight loss.. There have been numerous studies to disprove this equation but it's still a great place to start with a tweak.. You're going to work to the following split 10% carb 30% fats 60% protein and a good amount of fibre too. Supplement with beroca daily and chromium.. Have your doc check your b12 levels too, you're on metformin so it will take a hit.. Beroca will help with this.. At this point I'm gonna stall Ray.. Mainly as I'm typing this on my phone and really should have used the desk top.. Start with this, there will be more to follow in terms of meal plan but Keep us posted with your progress. Take the power back! Cheers [/QUOTE]
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