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How to Maintain results - Target Weight reached

R

RiskyFrank

Member
Messages
9
Location
Yorkshire
Type of diabetes
Prediabetes
Treatment type
Diet only
Dislikes
Heights
Hi Guys and Gals. I am new to Forum and would like your views on how to maintain when target rates have been accomplished. I was first diagnosed with type 2 Diabetes in March 2017 but on result of second bloodtest informed not diabetic 2 but Pre diabetic. I have been on low carb diet since mid May. details as follows.
Starting Weight 103.5 K - Present weight - 88K which is the weight I decided was my target weight. I am 6'2".
My start BMI was29.5 but now 25. My Waist measurement was 40" and is now 37".Blood Glucose reading is now 6(Fasting). Blood pressure is 121/70 and HBa1C is 29. I am very active (Golf/Dog Walking etc) I have no major health problems and am on no diabetic medication. I would welcome your views as to how to maintain present levels from your points of view.
Thanks Frank
 
Hi @RiskyFrank ..
Firstly .. well done and many congrats on your excellent results
Secondly .. to maintain, continue with the fundamentals of your low-carb .. none (or just a little) of: bread, pasta, cakes, chips etc .. keep clear of sugary stuff and:
# eat only real food
# eat only when hungry
# stop eating when full

Hope this helps
 
AM1874 said:
Hi @RiskyFrank ..
Firstly .. well done and many congrats on your excellent results
Secondly .. to maintain, continue with the fundamentals of your low-carb .. none (or just a little) of: bread, pasta, cakes, chips etc .. keep clear of sugary stuff and:
# eat only real food
# eat only when hungry
# stop eating when full

Hope this helps
Click to expand...
Thanks. Item 1 does click with me as easy to lapse into processed food.
 
Welcome to the forum @RiskyFrank. As @AM1874 advised, processed high carb/fat foods will do you no good. Simple regular execise, low carb eating plan and simple good sense will do you wonders. Don't starve yourself or push the body too strenuously as this will promote negative results.
 
Keep doing what you are doing - results are looking pretty good.

I will say that a BMI of 25 and a waist measurement exactly half your height are JUST outside the "risky" zone and it might be advisable to give yourself a little bit more leeway.
Perhaps a BMI of 23 and a waist of 36 inches?
Whatever, you have done well.

[I was just struck by a comparison or two. Is being on the maximum "O.K." BMI and waist measurement equivalent to standing right on the edge of the platform and being just missed by the train. Unless you slip, of course....]
 
RiskyFrank said:
Thanks. Item 1 does click with me as easy to lapse into processed food.
Click to expand...
Hi,welcome to the forum.Well done on your results!Low carbing has worked well for you.I should continue,and create a little leeway with weight.A retired friend of ours who has just completed theNewcastle diet is with us for a visit later in the week.I will ask him about his diet now.When we last spoke he mentioned following on with a Mediterranean type diet ,which he would tweek to suit his needs.I will keep you informed of his progress
 
RiskyFrank said:
Hi Guys and Gals. I am new to Forum and would like your views on how to maintain when target rates have been accomplished. I was first diagnosed with type 2 Diabetes in March 2017 but on result of second bloodtest informed not diabetic 2 but Pre diabetic. I have been on low carb diet since mid May. details as follows.
Starting Weight 103.5 K - Present weight - 88K which is the weight I decided was my target weight. I am 6'2".
My start BMI was29.5 but now 25. My Waist measurement was 40" and is now 37".Blood Glucose reading is now 6(Fasting). Blood pressure is 121/70 and HBa1C is 29. I am very active (Golf/Dog Walking etc) I have no major health problems and am on no diabetic medication. I would welcome your views as to how to maintain present levels from your points of view.
Thanks Frank
Click to expand...

Hi RiskyFrank, and well done of your achievements thus far. You've obviously put the effort in.

Firstly, I'd like to ask if your weight loss is continuing, or if you have stalled at all? If your weight loss is continuing, roughly how much as you losing a week/month? That might help form a constructive response.

For myself, when I decided I have reached my desired blood glucose levels and weight, I just upped what I was eating, just a bit, which, for me wasn't quite enough, so I added a bit more cheese and a few more nuts until I managed to stabilise. Along the way I got a little slighter than I had planned, but I have stayed there for over 3 years now, with a stable HbA1c, at 31-33, in that time frame too.
 
Well done on your great results, and keep up the good work!

I lost weight very quickly when I started my low carb/keto diet but eventually stalled and I reckon I was at that point eating the "correct" amount to maintain my resulting weight. This has stayed more of less static for three and a half years now. However I could do with losing more - though my glucose levels have also stayed pretty stable at low pre-diabetic levels over the same time period and I'm happy with that... :wideyed:

You could try one of the many low carb nutritional calculators and check whether your protein intake is OK for your target weight, then also if necessary do a balancing act with the fats to keep your weight stable.

Robbity
 
leslie10152 said:
Welcome to the forum @RiskyFrank. As @AM1874 advised, processed high carb/fat foods will do you no good. Simple regular execise, low carb eating plan and simple good sense will do you wonders. Don't starve yourself or push the body too strenuously as this will promote negative results.
Click to expand...
leslie10152 said:
Welcome to the forum @RiskyFrank. As @AM1874 advised, processed high carb/fat foods will do you no good. Simple regular execise, low carb eating plan and simple good sense will do you wonders. Don't starve yourself or push the body too strenuously as this will promote negative results.
Click to expand...
leslie10152 said:
Welcome to the forum @RiskyFrank. As @AM1874 advised, processed high carb/fat foods will do you no good. Simple regular execise, low carb eating plan and simple good sense will do you wonders. Don't starve yourself or push the body too strenuously as this will promote negative results.
Click to expand...
Hi Lesley 10152. Thanks for reply I reached Target Weight 88K on Thursday 29 July. Kept on low carb and smaller portions but ate a little more fat, cheese, Cream on Strawberries etc. Checked weight again on Monday 31 July. Gone up to 88.4K But played Golf for 4Hours on Monday. Weight back to 88K Monday afternoon. I am conscious of overdoing it as you point out and intend monitoring weight etc on regular basis until I getr balance just right. Thanks. Risky Frank
 
Robbity said:
Well done on your great results, and keep up the good work!

I lost weight very quickly when I started my low carb/keto diet but eventually stalled and I reckon I was at that point eating the "correct" amount to maintain my resulting weight. This has stayed more of less static for three and a half years now. However I could do with losing more - though my glucose levels have also stayed pretty stable at low pre-diabetic levels over the same time period and I'm happy with that... :wideyed:

You could try one of the many low carb nutritional calculators and check whether your protein intake is OK for your target weight, then also if necessary do a balancing act with the fats to keep your weight stable.

Robbity
Click to expand...
Hi Robbity, Thanks. Will check Low Carb. Nutritional Info. Good Point. Should help to keep weight OK. Risky Frank
 
DCUKMod said:
Hi RiskyFrank, and well done of your achievements thus far. You've obviously put the effort in.

Firstly, I'd like to ask if your weight loss is continuing, or if you have stalled at all? If your weight loss is continuing, roughly how much as you losing a week/month? That might help form a constructive response.

For myself, when I decided I have reached my desired blood glucose levels and weight, I just upped what I was eating, just a bit, which, for me wasn't quite enough, so I added a bit more cheese and a few more nuts until I managed to stabilise. Along the way I got a little slighter than I had planned, but I have stayed there for over 3 years now, with a stable HbA1c, at 31-33, in that time frame too.
Click to expand...
Hi DCUKMod. Stayed on same routine Low Carb 8 WeeklBlood sugar regime. I lost 2K per week until 88K. I decided this was my target weight as I am now retired from work. Whilst I was working for 40 Years my weight never varied from permanent 13 Stone 10lbs. I feel well at 88k, but do not feel it necessary to lose more just to stay by constant monitoring at about 88K. I am open however to any suggestions you have which will make this process easier. Is 88k ok for my Height and frame as I am big boned. Thanks Risky Frank
 
LittleGreyCat said:
Keep doing what you are doing - results are looking pretty good.

I will say that a BMI of 25 and a waist measurement exactly half your height are JUST outside the "risky" zone and it might be advisable to give yourself a little bit more leeway.
Perhaps a BMI of 23 and a waist of 36 inches?
Whatever, you have done well.

[I was just struck by a comparison or two. Is being on the maximum "O.K." BMI and waist measurement equivalent to standing right on the edge of the platform and being just missed by the train. Unless you slip, of course....]
Click to expand...
Hi LittleGreyCat. Interesting Comparison. I had'nt quite looked at it from that angle. I was just conscious of not making myself ill by overdoing the diet. You are right of course results are borderline and just on right side of normal. Iwould not be averse if I lost a little more weight and proteins and blood sugar and blood pressure were still at normal levels. Food for thought. Thanks Risky Frank
 
Glenmac said:
Hi,welcome to the forum.Well done on your results!Low carbing has worked well for you.I should continue,and create a little leeway with weight.A retired friend of ours who has just completed theNewcastle diet is with us for a visit later in the week.I will ask him about his diet now.When we last spoke he mentioned following on with a Mediterranean type diet ,which he would tweek to suit his needs.I will keep you informed of his progress
Click to expand...
Hi Glenmac. I have taken your suggestions on board. Will continue with Mediterranean type diet and perhaps lower weight slightly. Thanks, Risky Frank
Glenmac said:
Hi,welcome to the forum.Well done on your results!Low carbing has worked well for you.I should continue,and create a little leeway with weight.A retired friend of ours who has just completed theNewcastle diet is with us for a visit later in the week.I will ask him about his diet now.When we last spoke he mentioned following on with a Mediterranean type diet ,which he would tweek to suit his needs.I will keep you informed of his progress
Click to expand...
 
RiskyFrank said:
Hi DCUKMod. Stayed on same routine Low Carb 8 WeeklBlood sugar regime. I lost 2K per week until 88K. I decided this was my target weight as I am now retired from work. Whilst I was working for 40 Years my weight never varied from permanent 13 Stone 10lbs. I feel well at 88k, but do not feel it necessary to lose more just to stay by constant monitoring at about 88K. I am open however to any suggestions you have which will make this process easier. Is 88k ok for my Height and frame as I am big boned. Thanks Risky Frank
Click to expand...

How tall are you RiskyFrank? You ask if 88kg is right for you, but that would depend if your 5ft or 6ft (or whatever) tall.

I think it could be good for you to track you weight daily for a little while. I have a step on/step off routine with the scales in the morning, and find that, like most people, I can vary a bit from day to day, depending on whether I've eaten quite a lot, or had a lighter evening meal.
 
DCUKMod said:
How tall are you RiskyFrank? You ask if 88kg is right for you, but that would depend if your 5ft or 6ft (or whatever) tall.

I think it could be good for you to track you weight daily for a little while. I have a step on/step off routine with the scales in the morning, and find that, like most people, I can vary a bit from day to day, depending on whether I've eaten quite a lot, or had a lighter evening meal.
Click to expand...
Hi DCUKMod
DCUKMod said:
How tall are you RiskyFrank? You ask if 88kg is right for you, but that would depend if your 5ft or 6ft (or whatever) tall.

I think it could be good for you to track you weight daily for a little while. I have a step on/step off routine with the scales in the morning, and find that, like most people, I can vary a bit from day to day, depending on whether I've eaten quite a lot, or had a lighter evening meal.
Click to expand...
Hi DCUKMod Iam 73yrs old and 6'2". I too track my weight daily ands like you it varies Dep. on exercise and food intake. Regards Frank
 
RiskyFrank said:
Hi DCUKMod

Hi DCUKMod Iam 73yrs old and 6'2". I too track my weight daily ands like you it varies Dep. on exercise and food intake. Regards Frank
Click to expand...

Thanks Frank.

At your height, your 88kg just squeaks you into the healthy BMI range, so if along the way you still lose a kilo or two, it won't be a problem for your health. I know when I wanted to stabilise, it took a few months and I got a bit slimmer in the process. I'm now a stable weight.
 
DCUKMod said:
Thanks Frank.

At your height, your 88kg just squeaks you into the healthy BMI range, so if along the way you still lose a kilo or two, it won't be a problem for your health. I know when I wanted to stabilise, it took a few months and I got a bit slimmer in the process. I'm now a stable weight.
Click to expand...
Thanks DCUKMod. It seems to attain stable weight I have to be patient and continue to monitor on a regular basis. Thanks for your help. Frank
 
RiskyFrank said:
Hi DCUKMod. Stayed on same routine Low Carb 8 WeeklBlood sugar regime. I lost 2K per week until 88K. I decided this was my target weight as I am now retired from work. Whilst I was working for 40 Years my weight never varied from permanent 13 Stone 10lbs. I feel well at 88k, but do not feel it necessary to lose more just to stay by constant monitoring at about 88K. I am open however to any suggestions you have which will make this process easier. Is 88k ok for my Height and frame as I am big boned. Thanks Risky Frank
Click to expand...

I am 6 foot and whilst working was more or less steady at 13 stone 5 lbs with minor variations.
Towards the end I went up to 14 stone 5 lbs then dropped almost instantly to 14 stone along with the thirst and constant peeing which are the classic signs of T2.

I have lost weight in stages, and am now wandering around the 12 stone mark.

Some people think I am too thin but I think I could probably lose a few more pounds as I am well above the mid range BMI for my height. I am also quite strongly built.

So gentle steps, and always a work in progress.
The main aim is to take some more off your waist (far more important than BMI).
After significant weight loss body image both for yourself and those around you can be an issue until you hold that weight for a while and mentally adjust to the new you.

Edit: just checked my waist measurement by the (I think) correct method of running a piece of string round my waist then measuring the string. Without sucking my gut in first. Result - 36". This is the top ""safe" measurement for my height of 72".

So one reason not to feel that I am too thin. However I do wonder how much posture and the time of day and general muscle tone affect your waist measurement. A brisk walk or a yoga session might bring my abdominal muscles more into play and trim the measurement a bit.

However this may be an indication that, as you can be skinny with a fat belly, having your organs checked for fat might not be a bad idea. Ultrasound scan please, not removal and individual weighing.
 
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Intermittent Fasting (IF) is a really good way to maintain weight loss/target weights. This is the method proposed by Michael Mosley a la Prof Taylor and Dr Fung, post weight loss. As soon as I start noticing fat on my belly and upper arms (which is where I first start putting on the pounds) I take some time out from food via IFing. As a T2 diabetic, I reckon it gives my pancreas a bit of a break as well! (Please note I am not one who has been able to achieve non-diabetic blood glucose levels this way - I maintain prediabetic levels this way.) I also up my physical activity, and work on muscle growth which is a good pathway for glucose to be dealt with. (Everyone does not respond to physical activity the same way - in terms of body fat distribution - but you will know how you and your body responds to exercise well enough.)

Michael Mosley eats low cal two days a week, and Dr Fung eats to a time frame, so every second day he skips breakfast, so fasts from after dinner to lunch, to keep body-fat levels in check.
 
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