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Most of us struggle to achieve and maintain a healthy weight as we get older. If you're overweight, you can reduce the risk of pre-diabetes by losing weight — even 5 percent to 10 percent. If you have diabetes, weight loss can improve blood glucose control and reduce medication requirements.
"The Mayo Clinic Diet" book recommends you weigh in twice a week and keep a record. Most weight loss programs don't recommend weighing in daily because weight fluctuates somewhat day to day. Daily weighing can be discouraging and isn't an accurate indicator of weight loss.
Morning is usually the best time to weigh yourself, because variations in food and liquid consumption affect weight through out the day. Shoes and clothes can add 3-5 pounds.
Use only one scale to base your weight loss and leave it at that. There are two types available — digital and mechanical. The digital scale generally has larger numbers and is easier to read. Mechanical scales with needle dials are more fragile, seem to wear out faster, and tend to be less accurate than digital scales. Professional scales found in gyms and doctor's offices tend to be more accurate than those designed for home use.
Check out "Consumer Reports" or "Good Housekeeping" for reviews on the best scales.
How often do you weigh in? Do you love or hate your scale, or maybe it's just the numbers? Remember, your weight loss efforts are more than just a number; it's a focus on a healthier life.
Regards and have a good week,
Sara J. Carlson, R.N., C.D.E.
Peggy Moreland, R.N., C.D.E.
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Thank you. Good advice!
I weigh myself almost every morning and record the results on line using myplate.gov tool. I also record what I eat. Using their caloric goal and mine re vegetables and fruit, had been eating way too few. Over four years, I was aiming for realistic lifestyle change, I lost 50 pounds. I regained more than 10 after a bad fall but am working on relosing them. Love myplate.gov bar charts of what categories I've eaten.
Do you, by any chance, have a menu for B'fast, lunch and dinner for people whose dialbetes led to ESRD. There are so many food restrictions, I wonder how people can have a properly balanced diet and not suffer malnutrition. If I remember it correctly, I downloaded your menau for renal disease. Thanks.
The scale can be a make or break for me. However I know we do need to measure or progress good or not so good.
Would you happen to know how many Americans wear medical ID bracelets? I believe this is common for people with diabetes.
I am a new diabetic. I test 2 to 3 times a day 2 hours after every meal. I have learned a great deal about how my diet affects my blood glucose level. I weigh every morning. I know my diet is under control. I've lost 31 lbs. When the scale says I've gained a half pound, I look back at what I ate yesterday. Most often it is due to salt. In a couple of days the salt weight disappears. It's not permanent weight.
Weigh yourself as often as you want. I keep track of 3 scores on an excel file. They are the maximum, minimum, and average of a 10 day period (well, technically 3 sets a month...) generally 5-10 scores. It charts nicely. It averages out anomalies, but still shows them. The scale is your friend- but only in terms of averages.
It is encouraging to have seen my weight drop as I started counting carbs, measuring and applying portion control. I was about 12 lbs overweight, but no more. I weigh in every Friday morning.
Weight has been a lifelong issue. Now, at 65, I suddenly put on 30 pounds after starting with insulin. Even in a hospital 3x/week workout regimen, plus a pretty careful Mediterranean diet, I could not get pounds off. My cardiologist says its the insulin and not to worry about it. But I do.
Another doctor suggests a liquid diet. I'm also having ongoing diarrhea issues. Each doctor seems to want me to do something different. What do I do?
The only way type 2 diabetics can determine if they can go off medications is by testing and following the blood glucoses. You should be able to maintain the blood glucose readings in your target range off the medication. Please discuss this with your provider first before stopping any of your diabetes medications. Remember that type 2 DM is a progressive disease.
Since I was diagnosed recently with Type 2, I've been following the usual diabetes exchange-list type diet. During the first 3 weeks, I lost about 9 lbs. During the next week, I gained a pound. During the following 3 weeks, I lost 1 lb. This is brutal. At this rate, I'll go to my grave not having lost all the weight. Unfortunately, this was expected, since I take prednisone for an auto-immune disorder, and nothing is more notorious for putting on weight than this drug. I learned long ago--always had a weight problem--not to weigh myself more than once a week, but even this is stressing me out...
I wasn’t getting the results I wanted following the principles of any diet or any synthesis of the principles I found in the literature regarding those diets. I found an article on the internet and I read some descriptions on various websites about what I have come to call the ‘-oses’, sucrose, lactose, glucose, fructose and maltose. I decided to eliminate all tubers, legumes, dairy, grain, fruit and cereal from my diet. I also eliminated vegetable oil and eggs from my diet because of the cholesterol.
Over a three year period, I lost 63 pounds using the principles of various diets, but my blood glucose was still too high. Since I went on the NO -OSE Diet three months ago, I have easily lost another 47 pounds. I now weigh 151, my eighth grade weight, down from 261 pounds four years ago. I’m going to continue with this approach to diet until my body finds its natural weight which I think is around 140 pounds. I am counting calories, protein, cholesterol, saturated fat and carbohydrates.
My blood glucose numbers have improved. Now, I want to know how to get off medication.
Way to go Susan!
The scale is my best friend!! Yes, there are a lot of people who will not agree with this. It’s the first thing I do every morning when I get out of bed… I pee, and then weigh myself. Knowing how much I weigh first thing every morning is important to me as it allows me to see my daily progress. It’s a pretty awesome feeling getting on the scale every morning and slowly seeing the numbers drop over a week or so. You immediately know you’ve been successful. It allows me to see results before waiting for visual changes to happen in my body, or for my clothes to get looser. It allows me to track my weight loss in pounds and even after a week of losing 1.5 to 2 lbs. it keeps me motivated to keep going. It shows the proof and results of when I eat too much, or eat the wrong food and don’t exercise. The scale is not shy about telling you the truth! It’s this daily weigh-in routine and seeing the results immediately that keeps me on track and going in the right direction.
As of today, February 26th I’m down 97lbs.. I have 16lbs to go.
For me the scale was my enemy. I was so obsessed with the numbers of my daily or twice daily weigh-ins that all I could think of all day long was eating/not eating food. I lost and gained the same 40 lbs over and over and over.
About 20 years ago (when I discovered my daughter was anorexic) I quit.
Now I never weigh myself but concentrate on eating and living healthy. Over those years I have gradually and effortless been going down from size 18 to a size 12 (I'm 5.8).
Now, when my pants feel tighter I know I have to refocus on my health, eat better and exercise more and that works for me.
I lost about 90 lbs in 6 months to anorexia. I still struggle with it some days worse than others. I went from 230lbs to 140. I weigh in every day but I know I should'nt. The numbers drive me insane. Im starting to see a councelor next week to get better understanding of my body. I love to eat and I struggle every day to say "THATS ENOUGH" and push the plate away. But I have managed to keep off the weight for about 9 months now.
I have found success with weighing myself every 3 weeks. This way I know that the number is more solid and is not likely to fluctuate based on events of a particular week or my cycles. Also, it takes away the very destructive emotional roller coaster that more frequent weigh-ins put me on. I can't have emotional highs and lows at all when I have no idea where I am at. It takes restraint but it is helping me overall. Plus I can look at what I've done over the 3 weeks, tweek my routine and set very realistic goals each time.
Thanks for the tips about when and how often to step on the scale. I usually weigh myself in the morning. Well, tonight I weighed myself and I was 4 pounds heavier. I don't plan to do that again soon. Also, I think I'll stop weighing myself every day. The daily changes make me wonder what my "real" weight is.
My best friend has diabetes and has lost over 150 pounds in the last 2 years I can now see his bones he gets around fine but is tired a lot. He does not have any insurance and is out of work is there anyone out there that knows how he can get some care I am even willing to pay for it out of pocket but it looks to be around 300-500 a month. Its hard for him to stand or sit for long periods of time and I just want him to live a long life please anyone with any suggestions please help..thanks
Cody, I understand your concerns about the clumping of type 1 and type 2 diabetes together in this blog; as they are two separate dieseases but unfortunately can have the same outcomes as far as complications. My focus of writing this article was the "scale" itself. My editored titled this blog and it would not have been my choice. Nancy
I have just been diagnosed with Type 2. I am not a big woman, but am working towards losing the 20 pounds I need to. I guess I should get a new scales as I have been bouncing on scales where I can and now I see why I am getting frustrated. Thanks for all and any suggestions.
As an insulin-dependent Type 1 diabetic, I'm incredibly frustrated by the use of "diabetic" as a catch-all phrase for two (or really six, when you get into it) completely different diseases. This and almost all the articles listed here are reporting on Type 2 diabetes. Granted, T2 is applicable to a larger percent of the population and an increasing number of T2 diabetics are becoming dependent on insulin, but can't we differentiate between a chronic autoimmune disease and a potentially self-cured metabolic disorder with more than a number? I'm sure weight loss can have an impact on insulin usage for Type 1s as well, but I wouldn't recommend it for those of us already significantly underweight and fighting to keep our blood sugars at a safe level. I can't wait to go to work tomorrow and have fifteen people tell me that they read that if I just lost a little weight, I could improve my blood glucose control. Boy, that and the cinnamon should have me all fixed up in no time!
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