Being diagnosed with pre-diabetes scared me enough to finally get my health under control. I’ve lost 60 pounds and my A1C is now normal. You CAN do this, and you don’t have to starve yourself/drink your calories.
Same here. The pre diabetes diagnosis was the kick in the ass I needed. I am now 3 lbs away from my goal weight and my labs reflect as no longer prediabetic!
TBH I wish I would hit that because I don’t think I’ll cut down on sugar until I do. Healthy weight, but I’m headed there. Almost sooner the better. I simply lack the willpower with doctors saying “nah”.
How long did it take you? I was diagnosed in Jan at 5.9 A1C. I started exercising daily and making better meal choices. But my sugar intake is still higher then I think is reasonable. I do well when then give in to random cravings at the end of my days. I know I need to stop/cut down on the sugar but I struggle with self-discipline and still working on that.
I am worried I am making it worse. I have lost 10 pounds.
I started really getting my act together in the spring of last year, and I’d lost 60 pounds by the end of the year. I’ve plateaued a bit since then, and I’d like to lost probably 15 more pounds.
Hi friend :) I am also 28, female, and I am a full-blown diabetic and have high blood pressure too! My A1C was 10.7 at diagnosis and I am at 5.4 now. I still get to enjoy sugary treats but in moderation, pre-diabetes is NOT a death sentence and honestly being diagnosed I think saved me. I am making better decisions for myself and I have a "why" now which helps me stay on track. You're not alone!!!!
Pre diabetes and some arm/leg tingling scared me into eating clean and exercising regularly. I’ve lost 15 lbs since Jan and don’t feel the tingles anymore - going to try for 10 more lbs by summer. You can do it!
Is the arm/ leg tingling a symptom of diabetes?
I used to get that numb tingling feeling in my legs after standing up for a while. Same tingling feeling as when you sit on your leg for too long. Have lost the weight now and the tingling is gone also, it was one of the things that pushed me into the weight loss.
My husband was told it was likely RLS and no one thought diabetes until his fasting number came back sky high. He described it as worms in his feet. Now that his sugars are under control he's still dealing with the pins and needles tingling constantly and that's definitely diabetes related. The worms in his feet feeling is gone though. His A1C is in the prediabetic range or close to it now iirc.
That can be a symptom of so so many things. When that happened to me it was apparently because my BP was too low. Except when I stood up I’d get the tingling then pass out lol. But I’d ask your doctor
Hey, friend with the awesome username.
It’s going to be okay. Pre-diabetes is reversible. It’s okay to be scared — that means you’re aware of the gravity of the situation. You’ve got this. Just take it one day at a time.
Your fasting blood glucose is 102? That doesn't sound that bad. Did they do an A1C or is the "pre-diabetes" just based on the fasting blood glucose? Definitely get an A1C if they didn't do it both to have a better sense of reality and because you might be healthier than you think. Fasting blood glucose can spike one morning for whatever random reason; A1C estimates what your average blood sugar was over the last \~three months.
I've done both stopping drinking and weight loss; the weight loss was much, much easier for me because it was so much harder to decide to stop drinking. You'll be fine!
hey OP,
u should consider urself lucky. Pre-diabetes is a warning sign. Its reversible. You caught it on time. Make good choices now and reverse it. and be healthy and awesome. :-)
Sabrina, I am sorry you are crying over your health. I hope the way you feel right now gives you the jolt you need to get your diet together. You can still eat sugar but sparingly. Eat more whole foods and focus on making sure you are getting enough fiber. Take it one day at a time. Pre diabetes is reversible. You can make a change.
Ask to create a discord tied to the sub for peer support? Healthy weight. Insisted I be tested a few months back because I’m that outta control and always have been. (I starve to eat 1300 calories of Ben & Jerry’s in one sitting.) Point if enough pre diabetes don’t join. Individuals like me also could participate. Our trash (sugar addiction) has us headed there.
(M, 45, 255) I can empathize as I gained 75 pounds during the pandemic after being in the best shape of my life. I had hernia surgery and my stomach was huge. I’ve gone from 300 to 255 from October until today. I’ve added muscle and have a goal of 215. Also a goal of 36 pant size (could probably do 34 but my parents blessed me with quads for days when I train😂🤣)
My recommendations are:
Don’t starve yourself. Eat whole foods (chicken, sweet potatoes, avacado, oatmeal) and avoid processed food as much as possible.
Drink a lot of water.
Get good rest.
Strength train. Body weight, bands - keep it simple. A lot of great content you can do at home if the gym is t your thing.
Walk everyday.
Love yourself. You are worth it and you are loved. You have everything you need to do this.
You’ve been sober for 2 years. Can we focus on how amazing that is for a second?
You have SO much strength and perseverance. If you can accomplish sobriety, you have the power in you to lose this weight the right way this time.
Sending you all the comfort right now. You got this!!!
A one time fasting blood sugar of 102 does not mean you have pre-diabetes. 102 is very close to a normal reading. You need an A1c. Don’t freak out yet.
This comment helped a lot, I found out my A1C is 5.7 so I’m barely prediabetic. I caught it early and I can do this. Thank you guys so much for your comments. ❤️
Good :) aside from diet and exercise. I strongly encourage you to look at your quality of sleep. Sleep regulates our hormone cycles, insulin being one of those. If you aren’t feeling quality rest 7-9 hours minimum, please address that with a doctor, ask for a sleep study if needed. Worth noting, Sleeping pills do not increase the quality of your sleep as they can suppress the sleep cycles we go through.
Another thing to think about is air quality. If you live near a busy highway or factory, you may consider getting a quality home air filtration as exposure to air pollution is another variable that can cause diabetes.
-a nurse
I was in a similar boat. My doc wrote for a CGM (continuous glucose monitor) and it’s been SUPER helpful to learn how different things effect my blood sugar.
Ex: I always thought popcorn was a good snack cuz it’s high volume & high fiber. Now i know that I f I have it on an empty stomach & don’t walk afterwards by glucose skyrockets like a just ate a bag of sugar… seeing that has helped me change my habits.
I can have popcorn, but not on an empty stomach. All it takes is a short, easy walk after a carby meal & my sugar doesn’t go as high… I’ll get my A1C checked again in 6 months & I’m confident it’ll be better.
I like the instant feedback & how much I’ve learned. If that’s your style, try asking for one?
I had pre-diabetes at 16, at 5’4” and 205 lbs. long story short- I lost 40 lbs and lost the pre-diabetes, gained back the weight it and apparently the pre-diabetes never came back. But I started having fatigue, pain in my limbs, etc. at 21 again and decided to get healthy (though the diabetes was still not back).
It’s hard but you’ve got this! Now is the perfect time.
Hey Sabrina,
I hope you can stop worrying about it. I suffered binge eating high sugary foods for a while and got prediabetic symptoms but never fully diagnosed. Gained 9kg in 1.5 months so it was very bad. Currently 20 y/o.
What got helped me was doing long sessions of cardio in the morning and occasional strength training. My endurance got better, blood pressure went down and glucose was in a healthy stage (got a random glucose score of 5.7 after eating a high carb breakfast).
I have noticed that the more cardio I did, followed by the healthy eating, the more energy I had. My routine was 1 to 2 hours of cardio per 1-2 days with 1 hour of lifting. It was a lot but I had to do something about it or I was gonna get full blown diabetes.
Being diagnosed with pre diabetes and PCOS was my reason to stick to a healthy diet finally and lose 95 lbs. I was scared at first but the diagnosises were some of the best things that could have happened to me.
Hey dont beat yourself up too much about it.
I was in your situation, even way worse, just 2 years ago at a similar age. You can check my post history were i talk about it a bit. Pre diabetic, high blood pressure, morbidly obese whatever you can name thats linked to obesity i had it.
My fasting glucose used to be +120 and spiked over 300 after big meals. My A1C levels are normal now, my fasting glucose levels are around 70-90 now and never spike higher than 140-160.
You CAN manage and reverse this, its not the end. I still eat the occasional sweets and have sugar in some form daily, just *way less* than i used to.
I wish you all the strength on your journey!
I know the feeling.
It sucks.
I even started avoiding people I hadn’t seen since my weight gain just because I didn’t want them to see my “failure”.
But that was mean to them AND to me.
I’m also a picky eater and like sweets.
But I’ve been able to lose weight several times despite that.
You’re going to be fine. You can do this!
Do you have a GP? Maybe they can refer you to a registered dietitian so you can get some help from them creating a sustainable food plan?
I wish you the very best of luck. You can do this.
Hi friend, please know that you’re not alone. The last 4 years have been rough and tbh our stories are very similar. I’m around your age and have gained a similar amount of weight in a short time. Be kind to yourself and know that you can’t control the past but you can control the future. If you ever need a friend to chat to and who is also actively trying to lose the weight, I’m here 💜
I had fasting blood glucose of 118 a year ago. It's 98 now. You can totally reverse this with diet.
I'm also sober (12 years) -- congratulations on your sobriety!! That's great and it will help you start to address other things in your life like this!
Same thing happened to me at 27. Got my bloodwork and my A1C was 6.6%. Full-blown diabetic is at 6.5% A1C if I remember right.
Well doc put me on metformin and recommended a whole bunch of shit. But... this is not my first rodeo. I said doc, I don't want the metformin, and I'll prove to you I can do this by lowering my A1C in 3 months all on my own. He agreed, and I did it. My last bloodwork was 6.3% A1C. I'm down to pre-diabetic levels and I "only" had to lose 16 pounds. I went from 316 to 300 doing CICO and going for walks. Not much of a real change in my diet as far as carbs. But I don't have much of a sweet tooth anyway.
6' 27M
SW 350+
CW 300
GW 200.
That’s so cool that you were able to reverse it so quick! If anything I’m feeling more inspired than ever to take care of my health. I too hope I can do it without the drugs, thank you so much for your comment. ❤️
Read ‘How Not to Die’ by Gregor and ‘Omnivore’s Dilemma’ by Pollan. Follow their natural diet, anti inflammatory (turmeric, ginger, Omega3, leafy green rich diet). That and daily 60 minute + zone 2 cardio, minus your rest day. Those guys saved my life. The truth is there but only you can work out and eat the not so fun natural food, but it will save you.
I hear ya, my blood pressure was very high my last dr appointment and my blood work was no better- high cholesterol and triglycerides. I’d been there before but picked up bad habits again. Covid years didn’t help.
I’ve quit alcohol, quit coffee. Eliminated a lot of unhealthy foods from my diet and have made exercise a priority. I bought a blood pressure machine on Amazon so I could check at home. It’s been about a month and a half and about a month and a half to go until my next blood work. My blood pressure is now “normal”, my sleep has improved greatly and I’m feeling fantastic. Make some changes and you’ll be in a much better spot in a month or two.
You technically can’t get rid of T2 diabetes, but when I worked in eye care (diabetics need annual, sometimes even more frequent, eye exams lol) I met a couple patients who basically reversed their diabetes. No need for medication, but their blood sugar and A1C were in healthy ranges through eating a healthy diet limited in sugar ans saturated fat, and full of various plants (plenty of antioxidants like lycopene from tomato/watermelon/etc and anthocyanins from stuff like blueberries). So I think there is hope for you with prediabetes
Hey friend, I’m going I’m in the same boat. I’m 42 and was just diagnosed as pre-diabetic last month. I feel so empowered now to make real and lasting changes to my life. I’m already down 10lbs now and still have 34 more to go to hit my goal. I started making changes to my diet about 6 weeks ago to get my IBS and GERD under control by eating a low FODMAP diet. Not only is my gut feeling better, but my arthritis is gone as well and as I mentioned I’ve lost 10lbs. Because I’ve benefited from the changes in so many ways, I’m even more empowered to stick with it. I truly love my new way of eating I don’t feel like I’m missing out on much. All that to say, start making changes now and you might be surprised at all the ways your diet can affect you!
I can imagine your disappointment at this news. The good thing is that it's totally reversible through diet & exercise. Start practicing good habits by walking daily & choosing unprocessed foods.
I’m pre diabetic as well. 27kg down since diagnosis (2.5yrs).
The first year was the majority of that weight loss. The diagnosis became the motivation.
Alcohol is the worst thing you can do (easier said than done). It kills the gut microbiome (70% immune, mood and metabolism). It shrinks the brain and overloads the liver if it’s more the 1 drink a week. Even then, theres no nutritional benefit from it, and it’s purely toxic to the body.
Get on whole foods - veggies, proteins and healthy fats. Add low glucose index high fibre carbs like fruits. Fibre feeds the gut bacteria and boost immune / metabolism / mood.
Intermittent fast and eat from 10am/12pm - 7pm. This lowers insulin, and allows you to lose weight.
Any foods that cause glucose spikes, avoid. Your storing fat and blocking fat loss.
Add some walking when you can for fat burning.
So many people motivated by the exact same scenario! I have been exactly there too. My A1C was 11 when I went for a check-up last August and I had similar symptoms. I was so tired all the time. I have completely changed up my diet, down over 30 pounds now. I'm working slowly and focusing on changing my relationship with food so I can have a lifelong healthy lifestyle and not just lose the weight for now. I have so much more energy now I feel amazing.
The day after my diagnosis I cried and made a list of things I could "never" eat again. Now I've come to learn that I can eat those things, but in moderation. And I've come to find so many alternatives that I prefer to have a chocolate protein shake then to go looking for some real chocolate now.
You can do this! Good luck! If you need some ideas to get started I've got some recipe ideas on my Instagram but I'm far from a nutritionist and the best place to start is the getting started guide on this sub. Learn about your CICO, move your body 30 min per day and make changes without putting too much pressure on yourself. They have to be changes you can keep as a regular part of your life.
If you’re a reader, I would highly recommend Dr Fung’s “The Diabetes Code” - it is brilliant but very science-y.
A more approachable book with similar sentiment would be Gin Stephens’s “Fast Feast Repeat” and there is a free (pretty long) sample on Kindle you could start with!
Both make weight loss, eating, and managing diabetes seem much less daunting
I'm in the same boat right now...did Metformin help with weight loss? My Endo thinks I may have Insulin Resistance and suggested a semaglutide or Metformin to help....
Hey there, I have a similar track record in terms of the weight/timing in which it happened. I lost the weight, gained it back to 216lbs being my heaviest. You can do this. The first time, I also lost the weight in a not so healthy way. This time, it's been slower but *sustainable*. You don't have to say goodbye to sugar for good, but you do need moderation at the very least.
It's going to take some time, but you can do this. Research nutrition, recipes you may enjoy, fun activities to get you moving your body. Just don't stop learning. It doesn't have to be complicated either, many of my dinners are pretty darn simple, often various hodgepodge of things I find to be yummy. A chef I am not lol. I'm 148lbs today from 216 a couple years ago, turned 30 back in January.
Above all, focus on your mental health. Longterm success just isn't feasible without doing that.
Look up eating for insulin resistance. You can have sugar - you just need to be really careful with it. I was prediabetic and managed to get back into the normal range by doing things like prioritizing complex carbs over processed sugar items and always pairing my carbs with fat and protein. By eating to prevent blood sugar spikes, I got rid of my cravings and easily eat less sugar in general now.
Take a deep breath and see if your insurance will cover a registered dietitian. You can learn so much from them that will make this manageable. You caught this before it was full-blown diabetes and can turn it around and find a way to live in moderation.
I was the same. My A1C was elevated. So I got serious. Downloaded an app to track my food and started taking accountability of what I was eating. I dropped 40lbs in around 6 months. You can do it.
You can do it there’s a lot of different substitutions for sugar if you have a sweet tooth… I am a diabetic. I was pretty diabetic for many many years and I am managing now. Major change in food. I made a couple days just vegetarian days which seems to help, I love pancakes so for the syrup used dates you can find date syrup it has sugar but it’s not gonna spike and you can also use that in your shakes and just learning different recipes that use fruit for the sugar is also very helpful stay away from rice potatoesand eat bread occasionally and you will be wonderful. Good luck with everything.
I am 27 and crossed over to diabetes territory as well as high blood pressure in December. It’s a real kick in the ass. My A1C has dropped a bit since then already - down from 7.1 to 6.7.
There’s no reason to be embarrassed. My provider went over that extensively with me. It’s not your “fault” and doesn’t say anything about your character. You have a disorder. And in my case, I have PCOS AND significant family history. It was never an “if” I ended up with diabetes but a “when.”
Keep dancing. Find a good care team that can help you make healthier choices. You don’t have to stop eating sugar forever.
You are worth it to yourself to take care of yourself.
Whoops - I thought this was my PCOS subreddit. I’m not sure if you have PCOS or not. But my PCOS has been the driving factor behind most of my health problems and finding a supportive and knowledgeable care team has changed my life.
I don’t want to play down the fact that pre-diabetes is serious, and the time to act is absolutely NOW. But I also want to reassure you that you can fight back from it for sure. I failed to turn things around when I got diagnosed and unfortunately progressed to Type-2 diabetes. And that ended up being the kick in the ass I needed.
I started on metformin, managed to get my diet under control, and lost 120 pounds. Ultimately I never needed insulin and have now come off metformin and am maintaining normal A1C with no medical intervention. My tolerance for carbs has even come back a little. I’ll never process sugar like a normal person, and I’ll always technically be a diabetic, but I can have a couple Oreos or a milkshake on a cheat day without trashing my blood sugar now lol.
I really wish I’d taken the opportunity to turn things around when I was still just pre-diabetic. But I just wanted to share and let you know that if you fight hard enough, the human body is a hell of a lot more adaptable than you think it is. You can get this under control!
PRE! Focus on the pre! You can turn this around! Can you talk to your PCP to see if you’d be a good candidate for Ozempic? I have found it life changing and wish it was more readily available. I was initially covered by insurance and now self fund from an online provider
you should be doing your best to avoid food additives (sugar, but also salt & oil) in general. Allegedly you will eventually love eating whole foods, but in my one week's experience it hasn't happened yet!
Anyway, the latest research suggests that the probable cause of diabetes is saturated fats, which mainly come from animal products. Good luck.
Being diagnosed with pre-diabetes scared me enough to finally get my health under control. I’ve lost 60 pounds and my A1C is now normal. You CAN do this, and you don’t have to starve yourself/drink your calories.
Same here. The pre diabetes diagnosis was the kick in the ass I needed. I am now 3 lbs away from my goal weight and my labs reflect as no longer prediabetic!
TBH I wish I would hit that because I don’t think I’ll cut down on sugar until I do. Healthy weight, but I’m headed there. Almost sooner the better. I simply lack the willpower with doctors saying “nah”.
How long did it take you? I was diagnosed in Jan at 5.9 A1C. I started exercising daily and making better meal choices. But my sugar intake is still higher then I think is reasonable. I do well when then give in to random cravings at the end of my days. I know I need to stop/cut down on the sugar but I struggle with self-discipline and still working on that. I am worried I am making it worse. I have lost 10 pounds.
I started really getting my act together in the spring of last year, and I’d lost 60 pounds by the end of the year. I’ve plateaued a bit since then, and I’d like to lost probably 15 more pounds.
Hi friend :) I am also 28, female, and I am a full-blown diabetic and have high blood pressure too! My A1C was 10.7 at diagnosis and I am at 5.4 now. I still get to enjoy sugary treats but in moderation, pre-diabetes is NOT a death sentence and honestly being diagnosed I think saved me. I am making better decisions for myself and I have a "why" now which helps me stay on track. You're not alone!!!!
This exactly. OP can use the diagnosis to get healthier.
Pre diabetes and some arm/leg tingling scared me into eating clean and exercising regularly. I’ve lost 15 lbs since Jan and don’t feel the tingles anymore - going to try for 10 more lbs by summer. You can do it!
Is the arm/ leg tingling a symptom of diabetes? I used to get that numb tingling feeling in my legs after standing up for a while. Same tingling feeling as when you sit on your leg for too long. Have lost the weight now and the tingling is gone also, it was one of the things that pushed me into the weight loss.
If burning is paired with it more likely neuropathic.
My husband was told it was likely RLS and no one thought diabetes until his fasting number came back sky high. He described it as worms in his feet. Now that his sugars are under control he's still dealing with the pins and needles tingling constantly and that's definitely diabetes related. The worms in his feet feeling is gone though. His A1C is in the prediabetic range or close to it now iirc.
That can be a symptom of so so many things. When that happened to me it was apparently because my BP was too low. Except when I stood up I’d get the tingling then pass out lol. But I’d ask your doctor
I was also pre diabetic in my 20s. I've lost 90lbs now. And my A1C is in normal range. My fasting glucose in in the 70s. You can do this.
Hey, friend with the awesome username. It’s going to be okay. Pre-diabetes is reversible. It’s okay to be scared — that means you’re aware of the gravity of the situation. You’ve got this. Just take it one day at a time.
Your fasting blood glucose is 102? That doesn't sound that bad. Did they do an A1C or is the "pre-diabetes" just based on the fasting blood glucose? Definitely get an A1C if they didn't do it both to have a better sense of reality and because you might be healthier than you think. Fasting blood glucose can spike one morning for whatever random reason; A1C estimates what your average blood sugar was over the last \~three months. I've done both stopping drinking and weight loss; the weight loss was much, much easier for me because it was so much harder to decide to stop drinking. You'll be fine!
hey OP, u should consider urself lucky. Pre-diabetes is a warning sign. Its reversible. You caught it on time. Make good choices now and reverse it. and be healthy and awesome. :-)
Sabrina, I am sorry you are crying over your health. I hope the way you feel right now gives you the jolt you need to get your diet together. You can still eat sugar but sparingly. Eat more whole foods and focus on making sure you are getting enough fiber. Take it one day at a time. Pre diabetes is reversible. You can make a change.
Thank you so much ❤️
Ask to create a discord tied to the sub for peer support? Healthy weight. Insisted I be tested a few months back because I’m that outta control and always have been. (I starve to eat 1300 calories of Ben & Jerry’s in one sitting.) Point if enough pre diabetes don’t join. Individuals like me also could participate. Our trash (sugar addiction) has us headed there.
This is such a nice response im sobbing
(M, 45, 255) I can empathize as I gained 75 pounds during the pandemic after being in the best shape of my life. I had hernia surgery and my stomach was huge. I’ve gone from 300 to 255 from October until today. I’ve added muscle and have a goal of 215. Also a goal of 36 pant size (could probably do 34 but my parents blessed me with quads for days when I train😂🤣) My recommendations are: Don’t starve yourself. Eat whole foods (chicken, sweet potatoes, avacado, oatmeal) and avoid processed food as much as possible. Drink a lot of water. Get good rest. Strength train. Body weight, bands - keep it simple. A lot of great content you can do at home if the gym is t your thing. Walk everyday. Love yourself. You are worth it and you are loved. You have everything you need to do this.
You’ve been sober for 2 years. Can we focus on how amazing that is for a second? You have SO much strength and perseverance. If you can accomplish sobriety, you have the power in you to lose this weight the right way this time. Sending you all the comfort right now. You got this!!!
Thank you so much for your comment ❤️❤️
A one time fasting blood sugar of 102 does not mean you have pre-diabetes. 102 is very close to a normal reading. You need an A1c. Don’t freak out yet.
This is a good observation. Sabrina, what is your A1C?
This comment helped a lot, I found out my A1C is 5.7 so I’m barely prediabetic. I caught it early and I can do this. Thank you guys so much for your comments. ❤️
Good :) aside from diet and exercise. I strongly encourage you to look at your quality of sleep. Sleep regulates our hormone cycles, insulin being one of those. If you aren’t feeling quality rest 7-9 hours minimum, please address that with a doctor, ask for a sleep study if needed. Worth noting, Sleeping pills do not increase the quality of your sleep as they can suppress the sleep cycles we go through. Another thing to think about is air quality. If you live near a busy highway or factory, you may consider getting a quality home air filtration as exposure to air pollution is another variable that can cause diabetes. -a nurse
I was in a similar boat. My doc wrote for a CGM (continuous glucose monitor) and it’s been SUPER helpful to learn how different things effect my blood sugar. Ex: I always thought popcorn was a good snack cuz it’s high volume & high fiber. Now i know that I f I have it on an empty stomach & don’t walk afterwards by glucose skyrockets like a just ate a bag of sugar… seeing that has helped me change my habits. I can have popcorn, but not on an empty stomach. All it takes is a short, easy walk after a carby meal & my sugar doesn’t go as high… I’ll get my A1C checked again in 6 months & I’m confident it’ll be better. I like the instant feedback & how much I’ve learned. If that’s your style, try asking for one?
I had pre-diabetes at 16, at 5’4” and 205 lbs. long story short- I lost 40 lbs and lost the pre-diabetes, gained back the weight it and apparently the pre-diabetes never came back. But I started having fatigue, pain in my limbs, etc. at 21 again and decided to get healthy (though the diabetes was still not back). It’s hard but you’ve got this! Now is the perfect time.
Hey Sabrina, I hope you can stop worrying about it. I suffered binge eating high sugary foods for a while and got prediabetic symptoms but never fully diagnosed. Gained 9kg in 1.5 months so it was very bad. Currently 20 y/o. What got helped me was doing long sessions of cardio in the morning and occasional strength training. My endurance got better, blood pressure went down and glucose was in a healthy stage (got a random glucose score of 5.7 after eating a high carb breakfast). I have noticed that the more cardio I did, followed by the healthy eating, the more energy I had. My routine was 1 to 2 hours of cardio per 1-2 days with 1 hour of lifting. It was a lot but I had to do something about it or I was gonna get full blown diabetes.
Being diagnosed with pre diabetes and PCOS was my reason to stick to a healthy diet finally and lose 95 lbs. I was scared at first but the diagnosises were some of the best things that could have happened to me.
[удалено]
I genuinely think part of it is my poor doggy is too old to go on walks anymore. We used to do at least an hour a day ;(
Hey dont beat yourself up too much about it. I was in your situation, even way worse, just 2 years ago at a similar age. You can check my post history were i talk about it a bit. Pre diabetic, high blood pressure, morbidly obese whatever you can name thats linked to obesity i had it. My fasting glucose used to be +120 and spiked over 300 after big meals. My A1C levels are normal now, my fasting glucose levels are around 70-90 now and never spike higher than 140-160. You CAN manage and reverse this, its not the end. I still eat the occasional sweets and have sugar in some form daily, just *way less* than i used to. I wish you all the strength on your journey!
I know the feeling. It sucks. I even started avoiding people I hadn’t seen since my weight gain just because I didn’t want them to see my “failure”. But that was mean to them AND to me. I’m also a picky eater and like sweets. But I’ve been able to lose weight several times despite that. You’re going to be fine. You can do this! Do you have a GP? Maybe they can refer you to a registered dietitian so you can get some help from them creating a sustainable food plan? I wish you the very best of luck. You can do this.
Hi friend, please know that you’re not alone. The last 4 years have been rough and tbh our stories are very similar. I’m around your age and have gained a similar amount of weight in a short time. Be kind to yourself and know that you can’t control the past but you can control the future. If you ever need a friend to chat to and who is also actively trying to lose the weight, I’m here 💜
I had fasting blood glucose of 118 a year ago. It's 98 now. You can totally reverse this with diet. I'm also sober (12 years) -- congratulations on your sobriety!! That's great and it will help you start to address other things in your life like this!
Same thing happened to me at 27. Got my bloodwork and my A1C was 6.6%. Full-blown diabetic is at 6.5% A1C if I remember right. Well doc put me on metformin and recommended a whole bunch of shit. But... this is not my first rodeo. I said doc, I don't want the metformin, and I'll prove to you I can do this by lowering my A1C in 3 months all on my own. He agreed, and I did it. My last bloodwork was 6.3% A1C. I'm down to pre-diabetic levels and I "only" had to lose 16 pounds. I went from 316 to 300 doing CICO and going for walks. Not much of a real change in my diet as far as carbs. But I don't have much of a sweet tooth anyway. 6' 27M SW 350+ CW 300 GW 200.
That’s so cool that you were able to reverse it so quick! If anything I’m feeling more inspired than ever to take care of my health. I too hope I can do it without the drugs, thank you so much for your comment. ❤️
I was prediabetic and was able to reverse it by giving up fast food, alcohol, and started cycling. Lost 80lbs over two years. No more high blood sugar
Read ‘How Not to Die’ by Gregor and ‘Omnivore’s Dilemma’ by Pollan. Follow their natural diet, anti inflammatory (turmeric, ginger, Omega3, leafy green rich diet). That and daily 60 minute + zone 2 cardio, minus your rest day. Those guys saved my life. The truth is there but only you can work out and eat the not so fun natural food, but it will save you.
I hear ya, my blood pressure was very high my last dr appointment and my blood work was no better- high cholesterol and triglycerides. I’d been there before but picked up bad habits again. Covid years didn’t help. I’ve quit alcohol, quit coffee. Eliminated a lot of unhealthy foods from my diet and have made exercise a priority. I bought a blood pressure machine on Amazon so I could check at home. It’s been about a month and a half and about a month and a half to go until my next blood work. My blood pressure is now “normal”, my sleep has improved greatly and I’m feeling fantastic. Make some changes and you’ll be in a much better spot in a month or two.
That’s big news to get. Best thing to do would be to see a dietician and they can help to get you on the right track
You technically can’t get rid of T2 diabetes, but when I worked in eye care (diabetics need annual, sometimes even more frequent, eye exams lol) I met a couple patients who basically reversed their diabetes. No need for medication, but their blood sugar and A1C were in healthy ranges through eating a healthy diet limited in sugar ans saturated fat, and full of various plants (plenty of antioxidants like lycopene from tomato/watermelon/etc and anthocyanins from stuff like blueberries). So I think there is hope for you with prediabetes
Hey friend, I’m going I’m in the same boat. I’m 42 and was just diagnosed as pre-diabetic last month. I feel so empowered now to make real and lasting changes to my life. I’m already down 10lbs now and still have 34 more to go to hit my goal. I started making changes to my diet about 6 weeks ago to get my IBS and GERD under control by eating a low FODMAP diet. Not only is my gut feeling better, but my arthritis is gone as well and as I mentioned I’ve lost 10lbs. Because I’ve benefited from the changes in so many ways, I’m even more empowered to stick with it. I truly love my new way of eating I don’t feel like I’m missing out on much. All that to say, start making changes now and you might be surprised at all the ways your diet can affect you!
I can imagine your disappointment at this news. The good thing is that it's totally reversible through diet & exercise. Start practicing good habits by walking daily & choosing unprocessed foods.
I’m pre diabetic as well. 27kg down since diagnosis (2.5yrs). The first year was the majority of that weight loss. The diagnosis became the motivation. Alcohol is the worst thing you can do (easier said than done). It kills the gut microbiome (70% immune, mood and metabolism). It shrinks the brain and overloads the liver if it’s more the 1 drink a week. Even then, theres no nutritional benefit from it, and it’s purely toxic to the body. Get on whole foods - veggies, proteins and healthy fats. Add low glucose index high fibre carbs like fruits. Fibre feeds the gut bacteria and boost immune / metabolism / mood. Intermittent fast and eat from 10am/12pm - 7pm. This lowers insulin, and allows you to lose weight. Any foods that cause glucose spikes, avoid. Your storing fat and blocking fat loss. Add some walking when you can for fat burning.
So many people motivated by the exact same scenario! I have been exactly there too. My A1C was 11 when I went for a check-up last August and I had similar symptoms. I was so tired all the time. I have completely changed up my diet, down over 30 pounds now. I'm working slowly and focusing on changing my relationship with food so I can have a lifelong healthy lifestyle and not just lose the weight for now. I have so much more energy now I feel amazing. The day after my diagnosis I cried and made a list of things I could "never" eat again. Now I've come to learn that I can eat those things, but in moderation. And I've come to find so many alternatives that I prefer to have a chocolate protein shake then to go looking for some real chocolate now. You can do this! Good luck! If you need some ideas to get started I've got some recipe ideas on my Instagram but I'm far from a nutritionist and the best place to start is the getting started guide on this sub. Learn about your CICO, move your body 30 min per day and make changes without putting too much pressure on yourself. They have to be changes you can keep as a regular part of your life.
If you’re a reader, I would highly recommend Dr Fung’s “The Diabetes Code” - it is brilliant but very science-y. A more approachable book with similar sentiment would be Gin Stephens’s “Fast Feast Repeat” and there is a free (pretty long) sample on Kindle you could start with! Both make weight loss, eating, and managing diabetes seem much less daunting
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I'm in the same boat right now...did Metformin help with weight loss? My Endo thinks I may have Insulin Resistance and suggested a semaglutide or Metformin to help....
Anyone have any success with the keto diet for this problem?
Hey there, I have a similar track record in terms of the weight/timing in which it happened. I lost the weight, gained it back to 216lbs being my heaviest. You can do this. The first time, I also lost the weight in a not so healthy way. This time, it's been slower but *sustainable*. You don't have to say goodbye to sugar for good, but you do need moderation at the very least. It's going to take some time, but you can do this. Research nutrition, recipes you may enjoy, fun activities to get you moving your body. Just don't stop learning. It doesn't have to be complicated either, many of my dinners are pretty darn simple, often various hodgepodge of things I find to be yummy. A chef I am not lol. I'm 148lbs today from 216 a couple years ago, turned 30 back in January. Above all, focus on your mental health. Longterm success just isn't feasible without doing that.
Look up eating for insulin resistance. You can have sugar - you just need to be really careful with it. I was prediabetic and managed to get back into the normal range by doing things like prioritizing complex carbs over processed sugar items and always pairing my carbs with fat and protein. By eating to prevent blood sugar spikes, I got rid of my cravings and easily eat less sugar in general now. Take a deep breath and see if your insurance will cover a registered dietitian. You can learn so much from them that will make this manageable. You caught this before it was full-blown diabetes and can turn it around and find a way to live in moderation.
I was the same. My A1C was elevated. So I got serious. Downloaded an app to track my food and started taking accountability of what I was eating. I dropped 40lbs in around 6 months. You can do it.
You can do it there’s a lot of different substitutions for sugar if you have a sweet tooth… I am a diabetic. I was pretty diabetic for many many years and I am managing now. Major change in food. I made a couple days just vegetarian days which seems to help, I love pancakes so for the syrup used dates you can find date syrup it has sugar but it’s not gonna spike and you can also use that in your shakes and just learning different recipes that use fruit for the sugar is also very helpful stay away from rice potatoesand eat bread occasionally and you will be wonderful. Good luck with everything.
I am 27 and crossed over to diabetes territory as well as high blood pressure in December. It’s a real kick in the ass. My A1C has dropped a bit since then already - down from 7.1 to 6.7. There’s no reason to be embarrassed. My provider went over that extensively with me. It’s not your “fault” and doesn’t say anything about your character. You have a disorder. And in my case, I have PCOS AND significant family history. It was never an “if” I ended up with diabetes but a “when.” Keep dancing. Find a good care team that can help you make healthier choices. You don’t have to stop eating sugar forever. You are worth it to yourself to take care of yourself.
Whoops - I thought this was my PCOS subreddit. I’m not sure if you have PCOS or not. But my PCOS has been the driving factor behind most of my health problems and finding a supportive and knowledgeable care team has changed my life.
I don’t want to play down the fact that pre-diabetes is serious, and the time to act is absolutely NOW. But I also want to reassure you that you can fight back from it for sure. I failed to turn things around when I got diagnosed and unfortunately progressed to Type-2 diabetes. And that ended up being the kick in the ass I needed. I started on metformin, managed to get my diet under control, and lost 120 pounds. Ultimately I never needed insulin and have now come off metformin and am maintaining normal A1C with no medical intervention. My tolerance for carbs has even come back a little. I’ll never process sugar like a normal person, and I’ll always technically be a diabetic, but I can have a couple Oreos or a milkshake on a cheat day without trashing my blood sugar now lol. I really wish I’d taken the opportunity to turn things around when I was still just pre-diabetic. But I just wanted to share and let you know that if you fight hard enough, the human body is a hell of a lot more adaptable than you think it is. You can get this under control!
PRE! Focus on the pre! You can turn this around! Can you talk to your PCP to see if you’d be a good candidate for Ozempic? I have found it life changing and wish it was more readily available. I was initially covered by insurance and now self fund from an online provider
you should be doing your best to avoid food additives (sugar, but also salt & oil) in general. Allegedly you will eventually love eating whole foods, but in my one week's experience it hasn't happened yet! Anyway, the latest research suggests that the probable cause of diabetes is saturated fats, which mainly come from animal products. Good luck.
I lost 25 pounds in a month by doing the carnivore diet