Pre-Diabetes: Let’s Make It a Short Journey!
Since the beginning of the COVID -19 pandemic, it has been a long road coming back. The stress of the unknown has affected our health tremendously. Many of us gained weight without realizing it.
To top it off, my annual physical visit to the doctor this year gave me a diagnosis of pre-diabetes. I was provided with instructions to lose 5% to 7% of my weight to help delay type 2 diabetes.
Pre-diabetes is indicated by an abnormal blood sugar test, but levels are not high enough for type 2 diabetes. Pre-diabetes is a warning for lifestyle changes to delay or prevent type 2 diabetes. Type 2 diabetes is a lifelong commitment to health, medication, insulin, monitoring glucose levels. Health complications can result in cardiac, eye, nerve and kidney problems if a diabetes condition is not well cared for. (American Diabetes Association, 2021)
My days and nights started to fill with wild thoughts of anxiety-filled questions with no answers.
- Sugar? White or brown?
- Lose weight?
- No more carbohydrates?
- Stop eating my favorite foods?
- Start insulin, needles?
After an internet search, I found a registered dietitian specializing in diabetes. At the appointment, our discussion put my worries to rest. Instead of several unbearable lifestyle changes, I made a few less painful adjustments.
At each meal and snack, I decreased the amount of food by eating a mouthful less each day. I moved on to two mouthfuls less each meal and on to even cutting my meals by nearly a half.
I never imagined splitting a lemon drop cookie, a slice of cake, or chocolate turtle brownie with someone! (Now I do).
Common starches I often eat, I changed to whole wheat/whole grain (bread, tortillas, and cold cereals). I still eat white flour enriched starches such as pasta.
I diluted my favorite fizzy sodas and no added sugar juices with lots of ice. The flavor is still maintained while allowing me to drink more water and much less sugar.
I make myself park the car further away from all storefronts. I also get up and move around for every 30 minutes of sitting at my work desk.
I love salty foods! Big bags of Doritos or cheddar jalapeno popcorn are among my favorites. Now I’m down to a two-serving bag, my salty cravings are satisfied.
I stopped pouring in pre-sweetened vanilla bean coffee creamer and granulated white sugar. Using measuring spoons to show how much creamer and sugar I have been adding to coffee (a huge eye-opener). I am down to three teaspoons of two-percent milk and two teaspoons of sugar per day.
I am happy because, after three months, I have safely lost 5% of my weight (about seven pounds). My clothes are fitting looser. I feel more energized and most important is of all, I have put type 2 diabetes on hold.
Example of Weight loss Calculation:
Usual Body Weight: (145 pounds).
145 x .05% = 7.25 pounds.
145 pounds — 7.25 pounds = 138 pounds.
Current Body Weight: (138 pounds).
Disclaimer: My food and nutrition articles are for informational purposes only. Always follow your healthcare provider’s guidance and orders.