Reducing the Risk
“The doctor says to keep doing what you’re doing and come see him in three months,” said my doctor’s nurse over the phone a few days after I’d had a follow-up blood test to the one of March 21, 2014, that showed me at high risk of developing diabetes.
All right! I thought.
Now, if you’ve read my original blog post of March 26, 2014 on the subject, you know that my initial response to the question “Diabetic? Who, Me?” was “No way” quickly followed by some research and the realization that I had indeed developed some symptoms of pre-diabetes including blurred vision, a ravenous appetite for sweets, and injuries slow to heal. And if you’ve read my follow-up blog of June 26, 2014, you’ve heard about some progress that I’ve made toward reducing my risk of developing diabetes.
Three months later, I’m happy report even more progress.
Following the eating plan designed just for me by a registered dietitian, I’ve lost a little more weight for about 12% of my starting weight. My BMI is now 22.7, well within the normal range. These stats sound good to me, so I’ve switched from weight-loss mode to weight-maintenance mode.
And I’m also happy to report, finally my waist measurement has dropped below 35 inches, pretty good for a woman whose waist has always been just two or three inches less than her hip measurement. (Like my Jazzercise instructor who came up with the line: I’m not shaped like an apple or a pear. No indeed, I’m shaped like a banana.)
The other day it just felt so good to put two pairs of slacks and a pair of shorts in the Goodwill giveaway bag because honestly I can’t keep them up anymore unless I tightly cinch my belt, not a stylish look. Right now, I’m wearing a new pair of cropped pants in the next size smaller than most left in my closet. And the belt I’m wearing is four notches in from where I used to buckle it. Hey, let me get up and do my happy dance.
Okay, that’s done and I’ll also report that my vision is no longer blurred and I don’t have any pain in my hands or even much stiffness. (T. V. has improved so I’m knitting more and that helps.) I did crave sweets the other evening, but I quickly dispelled the craving by eating a clementine.
All that said, I must admit to some disappointment when I actually read the report on my Hemoglobin A1c level. It has now dropped out of the high risk for diabetes zone into the increased zone, but only by two points, from 60 to 58.
Still that’s progress. And I will continue to do what I’ve been doing. Here are some things that have helped me make progress.
My daughter and I limit eating-out to three times a month. Most of our meals we prepare at home. One of my friends complimented me on the discipline required to lose weight. But honestly, it mostly just takes time: time to plan meals using my eating plan, to grocery shop, to fix meals, to clean up afterwards, and to record the calories and the carbohydrates I take in. A tip for success from me to you: Weight Watchers and Real Simple recipes help me get nutritious, enjoyable meals on the table fast.
Also, I try to stay on my feet and moving around at least three hours a day. My activities include walking the dog three times a day, Jazzercise three to four times a week, grocery shopping two or three times a week, and daily meal preparation. (Hey, it all counts.) Another tip from me to you: to avoid mid-exercise-class low blood sugar and subsequent collapse drooling flat-out on the floor, thirty minutes before class, I snack on a serving of Dannon Light & Fit Greek yogurt: 80 calories, 8 grams of carbs, 12 grams of protein. So good. (Peach is my favorite.)