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<blockquote data-quote="Muneeb" data-source="post: 1902208" data-attributes="member: 491635"><p>I'm a type 1 diabetic, have been for 17 years now. Like you I decided I wanted to get into better shape and improve my diabetes further, I was probably what they call skinny fat (I looked thin in clothes but had belly fat which was clear without). I was probably around 20-22% body fat around 7 weeks ago, weighing 84kg I decided to change.</p><p></p><p>First and foremost thing is to get your blood glucose levels under control, its paramount, I studied quite a bit into the effects of high/low levels; but in summary low levels cause you to have hypos, correcting these hypos makes you eat unnecessary calories (believe me, you can easily pile these on when having a hypo), on the other hand high glucose levels cause muscle break down (main source of glucose usage). Also when insulin is present, the body is using glucose for the muscles etc, this prevents usage of fat and therefore fat loss, so you want to minimize the amount and frequency of insulin usage (i.e low carbs, less meals).</p><p></p><p>It's the old saying, of less calories in than out. You must reduce the amount of calories you eat, but also do exercise to burn calories and maintain a deficit. I still eat what I always have, but in smaller portion sizes and its worked well. I do HIIT followed by weight training at the gym 6/7 days a week over the past 7 weeks. I am now at ~76.5kg, so that's ~16 pounds of weight loss, I think that's pretty good and sustainable for me. I rarely snack, and don't really miss it either.</p><p></p><p>One thing however was the frequency of hypos increased as I started exercising more; from my understanding this was not only to do with the exercise itself dropping glucose levels, but my body becoming more insulin sensitive, I now require half the insulin for carbs as I did before. I also dropped my basal insulin to minimize hypos. One thing to understand however is that if you only do strength training this can increase glucose levels, so depends on type of exercise. I usually go to the gym with a slightly elevated level or take a bottle of lucozade sport to maintain my levels.</p><p></p><p>If you maintain a good level of glucose control, watch how much you eat and do frequent exercise to maintain a calorific deficit I guarantee you will see results. But be consistent, don't make such drastic changes that you can't maintain them!</p><p></p><p>If you want to know anything else, I will try and help best I can, but please don't give up. Diabetes is nothing but a way of manually administering insulin (yes it can be difficult) but it should not stop you from doing what everyone else does.</p></blockquote><p></p>
[QUOTE="Muneeb, post: 1902208, member: 491635"] I'm a type 1 diabetic, have been for 17 years now. Like you I decided I wanted to get into better shape and improve my diabetes further, I was probably what they call skinny fat (I looked thin in clothes but had belly fat which was clear without). I was probably around 20-22% body fat around 7 weeks ago, weighing 84kg I decided to change. First and foremost thing is to get your blood glucose levels under control, its paramount, I studied quite a bit into the effects of high/low levels; but in summary low levels cause you to have hypos, correcting these hypos makes you eat unnecessary calories (believe me, you can easily pile these on when having a hypo), on the other hand high glucose levels cause muscle break down (main source of glucose usage). Also when insulin is present, the body is using glucose for the muscles etc, this prevents usage of fat and therefore fat loss, so you want to minimize the amount and frequency of insulin usage (i.e low carbs, less meals). It's the old saying, of less calories in than out. You must reduce the amount of calories you eat, but also do exercise to burn calories and maintain a deficit. I still eat what I always have, but in smaller portion sizes and its worked well. I do HIIT followed by weight training at the gym 6/7 days a week over the past 7 weeks. I am now at ~76.5kg, so that's ~16 pounds of weight loss, I think that's pretty good and sustainable for me. I rarely snack, and don't really miss it either. One thing however was the frequency of hypos increased as I started exercising more; from my understanding this was not only to do with the exercise itself dropping glucose levels, but my body becoming more insulin sensitive, I now require half the insulin for carbs as I did before. I also dropped my basal insulin to minimize hypos. One thing to understand however is that if you only do strength training this can increase glucose levels, so depends on type of exercise. I usually go to the gym with a slightly elevated level or take a bottle of lucozade sport to maintain my levels. If you maintain a good level of glucose control, watch how much you eat and do frequent exercise to maintain a calorific deficit I guarantee you will see results. But be consistent, don't make such drastic changes that you can't maintain them! If you want to know anything else, I will try and help best I can, but please don't give up. Diabetes is nothing but a way of manually administering insulin (yes it can be difficult) but it should not stop you from doing what everyone else does. [/QUOTE]
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