Early this past March I received a negative medical report: I was diagnosed with PRE-DIABETES.
The metric I was told was used to make this diagnosis was my A1C, which when I got bloodwork done in February was at 6.1. The normal range is under 5.7 and Diabetes Mellitus will be 6.4 and above. So there I was on my route to diabetes, knowing full well both of my grandfathers had/have diabetes, and this was my first medical check in after turning 40 years old.
After calling the nurse back just to make sure I heard 'pre-diabetes' correctly, I had to ask her what should I do next. She told me to book a follow up appointment with my doctor (surprise surprise...) but she also told me 'it wouldn't hurt to lose some weight' as well. With that in mind I posted my minty fresh diagnosis on Facebook and people and friends started showing support and sharing their tips.
- 2miles a day (I use the Health App for tracking) - 50 pushups a day (did well here) - 100 air squats a day (did terrible here) - 3 resistance workout a week (did okay here) - Accountability (via Group Text every Sunday) - No sweets at home - No bread at home - No sodas ever
Yes, my weight was dropping from 197lb at the beginning of 2020 to around 189 when I first heard the diagnosis. Meaning, I was already on the right track, but I needed to make sure I'd continue heading in that direction consistently and professionally. Well, thanks to Jim reaching out on DM the following chart took place. The BLUE is my actual weight:
Jim is a physical therapist, but more than that he's someone committed to research and results... just my kind of guy!
He's currently overseas so we started 'meeting' using a Zoom alternative called 'Jitsi Meet' and immediately I was introduced to the following 1-2 punch:
Since mid-March I've been practicing the 16/8 Intermittent Fasting program in which I eat for 8 hours a day (usually from 12pm-8pm) and then fast for 16 hours (from 8pm-12pm next day). While fasting I still drink water, coffee (black or with saccharine), and a protein shake if needed. This last protein shake I usually have it in the morning and sip my way until 12pm.
As for the low-carb diet it's exactly that, low carb not full on keto... or at least not yet. To be honest what I've done is continuing with the 'no bread/no sweets/desserts' goal I already had at the beginning of the year and ADD to the 'no no list' pastas, rice, potatoes and the likes. The resistance band exercises deserve a post on their own, so I'll just say here I've switched my 50 pushups / Air Squats for these band exercises and currently I'm doing them 6 days a week for about 15 minutes a day.
My end goal is to hit 175lb and judging by Jim's plot chart I should be there by mid/late May. After that the goal will be to maintain the weight so I'm not sure if we will drop the Intermittent Fasting or add some carbs to my diet... let's see. In the meantime I've dropped from 41" waist line (around the belly) to 37" and I'm loving the way my body is responding to this program. So yeah. from mid March to mid April I went from 189lb to 182lb and even though it isn't 10lb I'm still SUPPER happy with the trend. Why? because there's a plan in place and as far as I keep moving towards 175lb I really can't complaint. Thank you Jim and thank you all for the support!
If I could give you a hug, hi5, or fist bump from here I definitely would. As long as you don't mind a couple typos here and there, you're MOST welcome to check in, drop a comment here and there, and make yourself at home.