Turning Prediabetes Around through Weight Loss

Last week, I met a young man named David who has recently been diagnosed with Prediabetes. This is a condition marked by glucose levels that are higher than normal, but not high enough to be considered Type 2 Diabetes. It can (not always) lead to Type 2 Diabetes but is often able to be treated before that progression occurs. If a person is over the age of 45, has high blood pressure and/or is African-American, Asian American or Mexican American he/she has a higher risk of developing Diabetes. The American Diabetes Association lists some symptoms that can be early signs of the disease: unusual thirst, frequent urination, blurred vision, extreme fatigue, frequent infections, cuts/bruises that are slow to heal, tingling/numbness in the hands/feet, and recurring skin, gum or bladder infections.

If you are diagnosed with Prediabetes, you may very well be able to return your blood glucose levels to a normal range by losing 7% of your body weight and adding moderate exercise for 30 minutes a day, five days a week. I have detailed more specific information on losing weight and curbing hunger in a blog titled “What to Do and How to Do it.”

1) WHAT TO DO: Basically don't consume more calories than you burn. For women, a general rule is about 1200 per day. For men, it's about 1600. Before watching my caloric intake, it wasn't uncommon for me to eat two to three times that amount. Exercise increases that number allowed by adding the number of calories you burn working out to the number of calories you are allowed. I have found www.myfitnesspal.com to be an invaluable tool for measuring these two things.

2) HOW TO DO IT: This is the part that will be a lifelong learning process, adjusted to fit your individual goals and lifestyle. It really means eating the kinds of foods that keep you full, provide the most nutrition and keep you from feeling deprived of the things you like to eat. Look back through other posts from this month to see what kinds of changes I've made and please be sure to leave a comment or email me if you have specific questions or challenges.

After losing about 15 pounds I’ve noticed that I feel much more energetic and am sleeping better. Here is the basic guide I am following:  Eliminate sugar, white flour, potatoes, white rice, pasta and alcohol. Don't panic! It's not forever, just until you get the ball rolling. Start your day with water, eggs, whole oats, Greek yogurt, fruit. I make a lot of omelets with one whole egg plus two egg whites, spinach and mushrooms. Keep fruits, veggies, yogurt, hummus, cheese and nuts close by for a morning snack and afternoon snack. (Cheese and nuts are high in calories but you don't need to eliminate them, just have smaller portions.) Lunch can be a salad loaded with veggies, or a turkey burger with lettuce and tomato. Honestly, I got really bored with salad after a couple of weeks so I have been using romaine leaves as bread in rolling up my favorite healthy filling -- grilled chicken with salsa, tuna, ground turkey. Black beans and white beans are taking the place of the ground beef I used to eat. You can make all kinds of tasty healthy soups with broth, beans and veggies. Also, colored bell peppers are a win-win -- high in flavor and vitamins, low in calories. Use spices like garlic, black pepper, cayenne pepper, cumin, chili, cinnamon, oregano to flavor your veggies. Check out  the blog “Focus on What You Can Eat”. One last thing, don't throw in the towel if it feels hard the first several days. Days one through three are the hardest, but after the first week you'll start to feel like it's a normal way to eat and after a few weeks you will really see your cravings for junk food change. Really!

Also read the blog on “Taming Hunger is Key.” You’ll find that what you eat – rather than how much you eat – can help you avoid those annoying hunger pains. As hard as it is, learn to be OK with being hungry after you’ve eaten dinner and go to bed hungry. It’s not pleasant sometimes but it is SO worth the sacrifice. You’ll see a much faster payoff for all of your healthy eating during the day.