Type 1 Help with old habits

[Kassiedent]

I've been lurking for ages. I've decided to take the bull by the horns!

I desperately need help to alter my eating habits! I've been diagnosed T1 for 17 years following surgery on my pancreas. Aside from 3 pregnancies (during which I was perfectly controlled) I have never looked after my insulin regimen. I've had weight issues in the past, that seriously affected my self esteem. I lost 3.5 stones with WW before surgery, to take me within the healthy range, but now I seem completely unable to control my over eating. I want to be healthy and slim and I've been much better at taking my insulin correctly, but I've put on 15 kgs in around 6 months! I'm finding it so hard to avoid slipping back to my old ways, skipping insulin to prevent weight gain.

Can anyone offer any advice as to where to start? Obviously because of the way I've controlled my weight, I've felt completely lacking in energy for so long that my muscles are next to non existent and my stamina is also absent. I know that something has to change. Has anyone been in my situation and managed to get a grip of things? Any advice v v welcome. Please be kind despite the temptation to shake me! I should add that I'm not a youngster, and should know better at 47! I had some success with high fat, low carb but I found it v difficult to stick to whilst cooking for a family.

 

[EllieM]

The only thing that works for me (miniscule weight loss and no weight gain) is to go relatively low carb (under 100g a day) and taking exercise so as to reduce my insulin resistance. (With a T1 mother and a T2 father I have the joy of T1 with some insulin resistance, and if I splurge on carbs my weight inevitably goes up.)

At your age I started to get pain when standing due to a congenital back issue (and I've always been exercise averse). A specialist suggested the right exercise or an operation and luckily I took the exercise option. I started to go to the gym with my husband and our personal trainer (also a T1) got me to improve my fitness from excessively unfit to less unfit (probably fit by my standards but you're looking at the person who was always chosen last in any teams in gym class). More importantly, we have a dog who needs to be walked for at least an hour a day. The back pain has gone and my insulin resistance has improved (a bit).

So, my recommendation is lowish carb plus exercise (you don't need to go the gym, just go for a walk). Start with a short one if you have no stamina (5 minutes is better than 0), and gradually increase it as you get fitter. If it motivates you, get a fitbit?

Good luck.

 

[Kassiedent]

Thanks for your reply. You sound like you’re managing things well now. I’ve managed to buy myself a bit of time tomorrow morning so I’m gonna get up early & walk.
I know low carb is the answer & im going to try to think... mindlessly eating is a big thing for me.
It’s nice to talk to people who ‘get it’

 

[KK123]

Thanks for your reply. You sound like you’re managing things well now. I’ve managed to buy myself a bit of time tomorrow morning so I’m gonna get up early & walk.
I know low carb is the answer & im going to try to think... mindlessly eating is a big thing for me.
It’s nice to talk to people who ‘get it’

Hi there, it's hard to take any time for yourself for exercise when you have a family! You don't necessarily have to get up early to do it though, that way it can become nothing but a chore. You could try doing 5 minute bouts throughout the day, ie, up & down the stairs 20 times, or 20 push ups on the kitchen counter, or jumping on the spot whilst you're waiting for the kettle, or ANYTHING really. Then when you DO get more time you can add a longer session. x

 

[Kassiedent]

Why is it that someone else telling you something helps so much!? It makes absolute sense, I will do that - little bits of exercise will work far better for me, especially as I’m working from home. Thanks for your support KK123

 

[Juicyj]

Hi @Kassiedent Out of interest how is your control is general ?

I have gained weight over the years but now am a steady weight however I have taken up running for fitness, to help blood glucose control, relieve stress and to help increase bone density, as I am 48 this is likely to reduce during menopause, exercise for type 1’s is vital for so many reasons and I can’t emphasise it enough - start walking regularly then maybe try a couch to 5km and build it gradually. I am now in a running club so would normally run with them 2 nights a week and twice on my own but being with others is great for morale as well as making new friends. Just take care with exercise and managing your insulin as exercise affects us so keep a close eye on your blood glucose levels.

In regards to bad eating habits, remove temptation and don’t buy ‘bad’ foods, treat hypos with glucotabs and don’t over treat as it is easy to gain weight by not treating them correctly. Take your insulin when you need to, exercise will improve your mental health so it goes hand in hand with better t1 management.

Also don’t expect weight to drop quickly if you exercise fat will turn to muscle which weighs more so concentrate on toning up rather than weight loss. Keep in touch with us here and let us know how you get on ?