As a diabetic, I feel you. There was no weight loss diet or program that helped me unless I ate basically the CSIRO diet (healthy foods in the right portions, high protein, low GL carbs). Basic WW for years failed as there were too many allowed carbs and I took them all. Jenny failed miserably (I lost 2 kg in twelve months).
Some unsolicited tips:Food
- Get the CSIRO / IDI Baker CSIRO diabetic cook book. I have found these are the best recipes for someone who is insulin resistant.
- Work out your desired calorie intake based upon your base metabolic size. (See the book)
- Plan out your snacks and meals and shopping list every week
- We mostly use online shopping to avoid extras appearing in the trolley. That saves us more than the $9.95 delivery fee, and more importantly, the lack of surprise snacks means less kJ too. Win Win!
- Weigh and measure everything at every every meal without exception
- Write it down in a food diary. You can get these from WW meeting places for like $5
- Snack as per the plan. You don't need 5 small meals, you need 3 decent meals and 2 healthy snacks.
The most positive tip is to MEASURE and WRITE EVERYTHING DOWN when you eat it. You'll be surprised how much you're actually eating. I was constantly surprised - my eyes thought "100 calories", and my scales often said "300" or "500" or "600".
Sometimes swapping out just one or two daily snacks for a similar related item makes a huge change - like going from cappuccinos (120 cal) to macchiatos (15 calories) or long blacks (0 kJ). If you have three caps a day with two sugars (32 cal), you can save nearly 500 calories a day by switching to long blacks, which for an adult male is like 1/5 of their total recommended calorie intake.
The last eating tip is to not under eat for your base metabolic size. If you try to do 1200 calories a day, and you're not a tiny 55 kg woman, your body will eat muscle and not fat, and you'll be tired and you'll cheat, and the weight loss will stall.Exercise
Work out which part of the day works best to pull your BSLs down. I found 8 pm was best for me as it lowered my fasting BSLs the following morning down the most, which had the most impact on the 7 and 14 day moving average on my BSL meter. If you're going to do 20 minutes, it's best if that works out the best for you. This tip helped me get down to 147 kg before I did my hammy in 2009.
The more exercise you get the less insulin resistant you are. Seriously. Your body is probably producing the max amount of insulin it can, and it can't make much use of it (which is what type 2 diabetes / insulin resistance is). So I've been told it's better to do a 45 minute walk than 20 minutes of cardio. But 20 minutes of cardio and 20 minutes walk is even better. I'm sure you're on top of this, but just sayin'.
I'm using my Wii Fit and walks to the local park. Soon I will add bike riding to the mix. Wii Fit is the no excuses exercise path, and it tracks your progress from weight and minutes per day.
Good luck and help us support you by writing up your progress here! :) Here's to a great 2012!