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Need a good weight lose program - 5/4/2008 10:06:45 AM
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wrenchman
Posts: 8
Joined: 4/13/2005
From: Philadelphia
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I need to lose weight no weight pills or liquids. I'm diabete with high blood pressure. I work from Dawn to Sunset 2 day off sat and sun. I done the Atkins diet but fall of the wagon now i've gain the weight back. and gut. I'm 60" in the gut and 290 lbs. Anybody out their who has a good program that not to kill me. 
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RE: Need a good weight lose program - 5/4/2008 10:15:53 AM
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wrenchman
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From: Philadelphia
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RE: Need a good weight lose program - 5/4/2008 10:30:01 AM
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Miss Giggles
Posts: 3795
Joined: 4/18/2005
From: MI
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Since your diabetic I would work with your doctor - the activity will affect your blood sugar levels.. because there isn't a set diet that works for everyone, but trying to eat more whole foods and upping the fiber helps most.
Or look on the american diabetes website and see what guidelines they have for weight loss/exercising. But pick an exercise that you like, some people like to walk, some run, some swim, etc.
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RE: Need a good weight lose program - 5/4/2008 12:25:26 PM
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csl7037
Posts: 304
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quote:
ORIGINAL: stellaluna
Eat less. Move more. 
That's exactly what I was going to say, LOL! There's no magic formula or secret to it.
But the suggestion to look at the ADA website is exactly right. I've known very obese people who were put on the ADA diet by their doctor simply because it's very safe and reasonable and they weren't even diabetic...one lady at my gym lost over 100 pounds! It's really not even a "diet" - it's just eating better, cleaner, and in reasonable portions which is so uncommon in our society. It's just what you should be doing anyway, being diabetic. It's the safest route to go in your situation and will probably be the most effective for your weight and you health.
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RE: Need a good weight lose program - 5/4/2008 12:54:33 PM
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Konstantinos
Posts: 8135
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From: Greece Thessaloniki
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what would you need as a diabetic exactly compared to the normal person?
also, whats the impact of exercizing on a diabetic? sorry that i dont know, i barely know any diseases.. im too young.
at 290 pounds though even as a diabetic you should be able to lose 30-40 pounds simply by changing food choices.
_____________________________
I'm best friends with the boogie man.
I'm a beast.
I'm a HH.
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RE: Need a good weight lose program - 5/4/2008 3:02:49 PM
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peculiar_lady2
Posts: 11762
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From: Between Hither and Yon
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quote:
what would you need as a diabetic exactly compared to the normal person?
the most important thing for a diabetic is to keep their insulin/sugar levels even and not high and low...therefore they have to break up meals throughout the day more so that they don't spike. Usually that means eating more often, and many diabetics can easily eat too much at a time because of that. Anything sugar is out...and anything that is even natural sugars (fruit and such) has to be well monitored. They need to eat proteins with carbs so that the carbs (basically sugar) isn't the only thing their body is processing at a time. So a good meal or snack is well balanced, not just one or the other.
_____________________________
Proud Army Wife
Mom to Jake, Hannah, Emma, and Jack
Baby Boy due June 25, 2008
"God has a plan for your life...and so does everybody else." ~said by Doinkdom
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RE: Need a good weight lose program - 5/4/2008 3:19:02 PM
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Konstantinos
Posts: 8135
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From: Greece Thessaloniki
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ok
then since you are 290, start simple with walking or jogging, stuff like that.
try to combine fat with carbs as little as possible in meals.
eat at least 200 grams of protein, 300 would be better for your weight. eat peanuts, pure olive oil, some fish oil, and fat from good meats for fats.
eat veggies, eat fruits only after you are done working out and i guess only 1-2 .. depends on the diabetes stuff.. idk.
eat some normal carbs(normal spaghetti or rice, etc) during the first 3-4 meals, try to get the most of them during post workout but still limit them to a few, just enough to keep your insulin levels even. include protein in those 3-4 meals too.
of course, whole wheat is prefered, if you can keep your levels even with whole wheat do so.
in the last 2-3 meals eat the fat sources and again protein. include whole wheat carbs when the meat (if it has any carbs due to the way its cooked.. ) or the peanuts arent enough carbs to keep the insulin at the right level.
so basically
protein+carbs
protein+carbs
protein+fruit post workout
protein+most carbs about an hour after workout
protein+fat+maybe carbs
protein+fat+maybe carbs
protein+fat+maybe carbs
try to divide the protein and carbs equally, except post workout they should be a bit higher normally. im not sure if the same applies for those with diabetes
you can include veggies anywhere, preferably green veggies like spinach or broccolli
< Message edited by Konstantinos -- 5/4/2008 3:25:47 PM >
_____________________________
I'm best friends with the boogie man.
I'm a beast.
I'm a HH.
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RE: Need a good weight lose program - 5/4/2008 4:08:40 PM
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clag4christ
Posts: 2696
Joined: 4/12/2005
From: We just moved to the big state of Texas!
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Are you testing your blood sugars daily? IMO, you should be testing at least 4-6 times a day to figure out what foods and food combinations work for you. I second that you need to start some type of exercising...whether that's joining a gym, or just walking every night after you're done with dinner.
Your blood sugars should be between 60-90 for your first test in the morning (before breakfast). You should be testing 2 hours after every meal (and snacks if you need to). Your after meal test results should be no higher than 130.
When I'm testing (I have gestational diabetes during pregnancy) I find that to keep my blood sugars in those ranges that I cannot have more than 30 grams of carbohydrates per meal with a protien source and no more than 15 grams of carbohydrates with protien for a snack.
You should also up your intake of fiber (whether in supplement or in food form) as it offsets carbohydrates during meal times. For example...say you're going to have a piece of toast with peanut butter for a snack...if the toast has 15 grams of carbs and 3-4 grams of fiber then the actual carb total for that snack would be 12-11 grams of carbs for that serving.
Hope that helps...
Blessings,
Kim
_____________________________
Stop vegetable genocide! Have a burger!
<-----Sweet Jael
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RE: Need a good weight lose program - 5/4/2008 4:12:32 PM
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wrenchman
Posts: 8
Joined: 4/13/2005
From: Philadelphia
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All good ideas the deal is when i work all day come home i don't feel like doing much. In otherwords i beated. working on engines all day trying to walk the airport on lunch break and than coming home to my wife when she also struggle with depression it not else most of the time she waits for me to do the cooking and housing cleaning. Its been stressfully.
You figure made be i should be losting but i'm retating it in weight. I'm on water pills, I don't use salt like use too, I just don't know any more. I've change my food goup so many times it just hard yes a gym is great when u have the time. thank to all for you advise. 
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RE: Need a good weight lose program - 5/4/2008 9:40:54 PM
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RatherDashing
Posts: 7510
Joined: 6/5/2006
From: Shimmyland.
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quote:
ORIGINAL: stellaluna
Eat less. Move more.
It's not about eating less or more, it's about eating right.
Your physical appearance is a reaction to the intake of what is being consumed. For example, excessive sugar intake can translate into fat, which will create tissue usually most notable in the abdominal cavity region. It begins spreading in unwanted parts of your body.
A complicated science of weight loss can be measured down to a more simplematic formula. Looking something like this:
You need x amount of calories to lose, maintain, or gain/bulk. To figure this out, you take your body weight (290 lbs.) and multiply by 15.
290 lbs. x 15 = 4350 (x = 4350c)
Ideally, you'll want to eat less than 4350 calories a day.
With that, you'll need to make the right food choices. Ranging from 6-7 meals every few hours. Which should include:
Meal 1 (breakfast): [Protein + Complex Carb] + Fruits/Veggies
Meal 2: [Protein + Complex Carb] + Fruits/Veggies
Meal 3 (pre-workout): [Protein + Complex Carb] + Fruits/Veggies
Meal 4 (post-workout): [Protein + Complex Carb] + Fruits
Meal 5: [Protein + Fat] + Veggies/Fruit
Meal 6 (bedtime): [Protein + Fat] + Veggies/Fruit
*also including dairy and water in meals
Here's an example of what a meal would look like:
Chicken (protein), potato (carb), apple (fruit), and celery (veggie)
If you find it hard squeezing in some meals, I would suggest getting some Whey protein. It's a nutrition supplement and a good source of protein. You can experience by mixing fruits, milk, and some nuts with it as well.
Since you're diabetic, I don't know what you can or can not have, but I wouldn't think most of that would harm you. But I'm no medical doctor.
_____________________________
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RE: Need a good weight lose program - 5/4/2008 9:48:16 PM
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StephK
Posts: 1504
Joined: 4/11/2005
From: Southwest Louisiana
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Too much fruit is not good for a diabetic.
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"If one starts with an impersonal beginning, the answer to morals eventually turns out to be the assertion that there are no morals." ~Francis Schaeffer
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RE: Need a good weight lose program - 5/4/2008 9:57:27 PM
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csl7037
Posts: 304
Joined: 3/24/2008
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quote:
ORIGINAL: RatherDashing
It's not about eating less or more, it's about eating right.
Eating less and less can just destroy your metabolism, you're right. Most of what we call "food" was not created by God to be put into our bodies. Anyone struggling with their weight who thinks they've tried "everything" - all the gimmicks, just cut out processed food and sugars completely and see how your body responds to being given the fuel it actually needs to function. If fruits contain too much sugar, stick with green leafy veggies - that's better anyway. I cannot believe that anyone who says they've tried "everything" has really tried eating 5-6 small ballanced (protein/fat/carbs) meals/day that are 100% clean (strictly lean meats, valuable carbs, and "good" fats) and drinking the water their body needs instead of the junk.
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RE: Need a good weight lose program - 5/4/2008 10:02:40 PM
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RatherDashing
Posts: 7510
Joined: 6/5/2006
From: Shimmyland.
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quote:
ORIGINAL: csl7037
Most of what we call "food" was not created by God to be put into our bodies.
Ain't that the truth.
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Some people say matter always existed. Great, I say God always existed.
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RE: Need a good weight lose program - 5/4/2008 10:19:13 PM
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jodavi
Posts: 2313
Joined: 4/11/2005
From: the mitten
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Are you able to see a dietitian, since you're diabetic? I just found out I was diabetic and needed to lose weight as well. I do, however, have a blood monitor so I'd know when my sugar goes up or down. I have been eating healthy and cut down sugar for one. 'been doing a lot of walking out also. I've lost 13 lbs since I found out I was diabetic. My doctor's monitoring my health and if I need to go further, she can send me to a dietitian. There's a lot of great websites for diabetics and I also found some diabetic recipes that I've been trying and they're pretty good.
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Family means nobody gets left behind -Lilo
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RE: Need a good weight lose program - 5/5/2008 6:42:46 AM
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Konstantinos
Posts: 8135
Joined: 4/14/2005
From: Greece Thessaloniki
Status: offline
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quote:
All good ideas the deal is when i work all day come home i don't feel like doing much. In otherwords i beated. working on engines all day trying to walk the airport on lunch break and than coming home to my wife when she also struggle with depression it not else most of the time she waits for me to do the cooking and housing cleaning. Its been stressfully.
You figure made be i should be losting but i'm retating it in weight. I'm on water pills, I don't use salt like use too, I just don't know any more. I've change my food goup so many times it just hard yes a gym is great when u have the time. thank to all for you advise
then at 290 you dont even really need to go to the gym yet or do any extra exercize. just watch your diet. if you need aruond 25~ carbs with each meal thats gonna be fine. it will bring you down lots. if you reach around 250 then you should start weight lfiting. you are gonna have a lot of muscle still that you DONT want to lose and you'll lift heavy weights that way while keeping the muscle. the heavier the weights, the more they will help with.. everything.
just at your age and with diabetes ask a doctor if its fine to do heavy weights(squats, deadlifts, overhead press, bench press, pulldowns.. and later pullups, rows, dips). those are the basic most important weight exercizes. if you can do these you wont need anything else for years.
_____________________________
I'm best friends with the boogie man.
I'm a beast.
I'm a HH.
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RE: Need a good weight lose program - 5/5/2008 10:29:14 AM
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clag4christ
Posts: 2696
Joined: 4/12/2005
From: We just moved to the big state of Texas!
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quote:
Here's an example of what a meal would look like:
Chicken (protein), potato (carb), apple (fruit), and celery (veggie)
That's too man carbs for a diabetic meal.
A better meal would be:
Chicken, a small potato, veggie
two hours later a small snack like one graham cracker with peanut butter or celery with peanut butter in it.
_____________________________
Stop vegetable genocide! Have a burger!
<-----Sweet Jael
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RE: Need a good weight lose program - 5/5/2008 11:56:04 AM
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Mrs.Wifey
Posts: 4446
Joined: 4/12/2005
From: The Gorgeous plains of Colorado
Status: offline
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quote:
ORIGINAL: RatherDashing
quote:
ORIGINAL: stellaluna
Eat less. Move more.
It's not about eating less or more, it's about eating right.
Your physical appearance is a reaction to the intake of what is being consumed. For example, excessive sugar intake can translate into fat, which will create tissue usually most notable in the abdominal cavity region. It begins spreading in unwanted parts of your body.
A complicated science of weight loss can be measured down to a more simplematic formula. Looking something like this:
You need x amount of calories to lose, maintain, or gain/bulk. To figure this out, you take your body weight (290 lbs.) and multiply by 15.
290 lbs. x 15 = 4350 (x = 4350c)
Ideally, you'll want to eat less than 4350 calories a day.
With that, you'll need to make the right food choices. Ranging from 6-7 meals every few hours. Which should include:
Meal 1 (breakfast): [Protein + Complex Carb] + Fruits/Veggies
Meal 2: [Protein + Complex Carb] + Fruits/Veggies
Meal 3 (pre-workout): [Protein + Complex Carb] + Fruits/Veggies
Meal 4 (post-workout): [Protein + Complex Carb] + Fruits
Meal 5: [Protein + Fat] + Veggies/Fruit
Meal 6 (bedtime): [Protein + Fat] + Veggies/Fruit
*also including dairy and water in meals
Here's an example of what a meal would look like:
Chicken (protein), potato (carb), apple (fruit), and celery (veggie)
If you find it hard squeezing in some meals, I would suggest getting some Whey protein. It's a nutrition supplement and a good source of protein. You can experience by mixing fruits, milk, and some nuts with it as well.
Since you're diabetic, I don't know what you can or can not have, but I wouldn't think most of that would harm you. But I'm no medical doctor.
This actually not the best way to calculate the needed caloric intake. I would recommend calculating Base Metabolic Rate, and then subtracting 500 calories. That would give a deficit large enough to cause weight loss. If activity is started then the deficit would need to be adjusted.
BMR for men- weight x 10 +(weight x 2) = BMR
290 x 10= 2900(290 x 2)= 2900+ 580= 3480 calories per day.
BMR for women- weight x 10 +(weight) = BMR
160 x 10= 1600 + 160= 1760 calories per day
_____________________________
Ryanne Gabriella Alexis born 8-22-07!
"No firebrands, or deadly arrows just a Springfield XD .40 with Tritium sights" Patriotism
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RE: Need a good weight lose program - 5/5/2008 12:01:34 PM
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Konstantinos
Posts: 8135
Joined: 4/14/2005
From: Greece Thessaloniki
Status: offline
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the BMR isnt anywhere near accurate for doing things. if he works with cars half the day and then cleans and cooks and stuff with 290 pounds he will burn i'd say at least 1000 more calories (thats 100 calories an hour or less which is like nothing)
generally, it doesnt really matter. try 4000 for a start, worst case scenario you gain another pound. big deal. if you gain weight reduce them. ideally you should try to lose 1 pound per week. 2 is fine too especially when you are starting out but dont lose anymore or its mostly muscle.
if you are gaining weight with 4000 reduce it to 3500. if you lose a lot more than 8 pounds in a month, increase it a little. if you lose 8 pounds stay at it till you lose only 4 in a month. then decrease it again. get the idea?
also.. stick with it!
and when you reach 250 then you can start lifting weights and do some stretching . but ask a doctor firstt about it all
< Message edited by Konstantinos -- 5/5/2008 12:08:09 PM >
_____________________________
I'm best friends with the boogie man.
I'm a beast.
I'm a HH.
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RE: Need a good weight lose program - 5/5/2008 12:41:14 PM
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peculiar_lady2
Posts: 11762
Joined: 2/11/2007
From: Between Hither and Yon
Status: offline
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as a diabetic, this poster first needs to see their dr and see a nutritionist....because the advice given here by some is NOT what would be good for a diabetic trying to lose weight. They need hands on people who can teach them how to deal with life the way their body needs them to and can keep a medical track of their loss or gain.
So that's my advice....and ignore any poster here who has already said they have no clue about diabetics...their bad advice could really hurt or kill someone in extreme cases. You really need to be seeing someone hands on who can work with YOUR body and YOUR case specifically while watching you medically
_____________________________
Proud Army Wife
Mom to Jake, Hannah, Emma, and Jack
Baby Boy due June 25, 2008
"God has a plan for your life...and so does everybody else." ~said by Doinkdom
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RE: Need a good weight lose program - 5/5/2008 3:55:01 PM
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jodavi
Posts: 2313
Joined: 4/11/2005
From: the mitten
Status: offline
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quote:
ORIGINAL: peculiar_lady2
as a diabetic, this poster first needs to see their dr and see a nutritionist....because the advice given here by some is NOT what would be good for a diabetic trying to lose weight. They need hands on people who can teach them how to deal with life the way their body needs them to and can keep a medical track of their loss or gain.
So that's my advice....and ignore any poster here who has already said they have no clue about diabetics...their bad advice could really hurt or kill someone in extreme cases. You really need to be seeing someone hands on who can work with YOUR body and YOUR case specifically while watching you medically
Thank you. You posted the best advice here. Like I mentioned, I am diabetic as well and just learning more about it and learning it from my doctor and some materials she gave. Diabetes is a serious disease and for some who'd post on what and how much and don't know much about diabetes....that's not helping at all. And I agree with peculiar...see your doctor and see a dietitian or a nutritionist.
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Family means nobody gets left behind -Lilo
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