Hey, so Im really overweight but I could stand to lose 10IB's for swimwear season and everything. I've been trying all sorts of diet things since October, and they all seem to mess with my diaebtes. can someone please tell me a good diet/exercise plan for a 14yr old Type1 diabetic girl to lose a bit of weight and keep my medication balanced, im on the Animas pump if that changes your ideas... Please Help me!!! thanks :)
meant too type im "NOT really overweight" sorry for the typo!
Hello, I to am on the Animas pump and have managed to lose much needed weight very easily. Simply drinking more water, cutting back on carbs and tracking EVERYTHING with carb, fat and calories. HOWEVER, you should check with you educator before trying anything new. I have had no problems with my sugars since I began the weight loss if fact they've actually have improved. You just need to be careful and check with your team members and family. Hope this helps
so low carbed diets work well?? wouldnt that mean I'd be eating a lot of now carbs like butter and other fats though?
unfortunately, any time you change your food/exercise habits, your diabetes will react to it.
because you are young, i'm not going to tell you how to lose weight (sorry). i will tell you the components of healthy living :o)
1. fresh/frozen fruits and vegetables - these are packed full of nutrients! they give you energy, fight illness, and overall make you feel good. eating canned is okay too, but they have more sugar and a few less nutrients. consuming lots of these, because they are lower in calories, will help you make healthier choices (as opposed to eating chips, or cookies, or something). when it comes to fruits and veggies, as long as you are counting carbs, the more the better.
2. low-fat dairy products - 1% or skim milk, reduced-fat cheeses (not fat-free), low-fat cottage cheese, and low-fat or fat-free yogurt. these have calcium and vitamin d in it. good for bones, the immune system, and your heart. the lower fat versions are recommended because you don't need the extra saturated fats. you don't have to do fat-free versions though if you don't want. (aim for 20g or less of saturated fat every day).
3. healthy fats - things like fish, olive oil, nuts, and flaxseed. these keep your heart and brain healthy.
4. whole grains/dietary fiber - whole grains are good for everything! fiber is also pretty much good for everything. it helps keep your stomach happy, your heart happy, and your brain healthy. 25-30g of fiber every day is recommended.
5. exercise - this will lower your blood sugars and burn calories. participate in gym class and take the opportunity to enjoy the nice weather outside when you can. limit your screen time (tv, movies, video games) to just 1-2 hours a day so you have more time to be active.
and lastly - don't cut anything completely out of your diet. every food (and food group) offers nutrients our body needs. even fat is good for us - some of our vitamins can't be absorbed unless they are consumed with a little fat. if there is a food you are craving or something you really want, allow yourself to have a little bit of it. anything can be eaten in moderation! count your carbs and balance your food intake with your exercise. your blood sugars will fluctuate at first, but your body will get used to the activity and you will be able to figure out when to eat a snack and when to lower your insulin doses. really, don't focus on losing weight. focus on living a healthy lifestyle and your body will rest at it's natural number. because you are 14 and still growing, your weight is going to fluctuate a lot. you will gain weight before you go through growth spurts. focus on your overall lifestyle, and not just a number on the scale!
I didn't do to much with the butter just cut back or switched the chips I would have once in awhile to a higher protein snack. Or fruit and vegs. I can honestly say that I haven't had junk food in soooo long I don't even want it any more. Again you just have to be carefull.
I have a suggestion, since it's just a few pounds you want to lose. Try just adding one small activity to your day. It could be something as simple as walking around the block once, or if you already do that just add a little extra. If you live near school and it's OK with your parents maybe you could walk to or from. It can be something fun too. Anything extra should show some result.
I'm trying to loose 10-15 lbs too (not happening b/c of stupid steroids I'm on, but that's another story...). Anyways, I started by cutting out snacks, but still eating healthy balanced meals. I also exercise for 20-40 minutes a day (1/2 cardio and half weights). Good luck!
Weight watchers might be a good plan....I have been trying it now for about two weeks and I have had to make some adjustments to insulin....but it is working!!! Good Luck!!
get some exercise! Find someone who would be willing to go for a brisk walk with you every day/evening. Or if you have a dog (or your neighbors would let you walk their dog, like me!) do that. It can make a big difference.
Also, when you eat, you can try to cut back a little on things. Like if you're used to eating 3 pancakes, see if after you eat 2 you're okay and don't go hungry. Crunchy low-carb snacks are good, just because they help you to avoid eating carby things. Like take carrot sticks to school, for example. Or even almonds. They have some fat, but they keep your energy up without excess carbs.
Well this is one of the most frustrating things for me with diabetes. I was very heavy when I was 14. It wasn't until I was about 24 when I got serious about losing weight. The problem is that taking insulin makes you gain weight. IT is hard to be so perfect with the calcualtion for what your body may need, especially being a woman. I take symlin now which has helped me take less insulin. I still need to drop about 10lbs too but I find that when I exercise for 40 mins a day x5, and eat a lower carb, lower fat diet...1200calories. The pounds start to drop after about 3 weeks. It takes 21 days for your body to get used to any change. You will still crave carbs if they are a huge part of your diet. Hope this helps...