I'm probably gonna get some grief for this, but I need some advice on cutting weight. It is not too extreme. I need to lose 6 pounds by April 28th. I've researched it online, but can't find much on how diabetics can safely cut weight. Maybe that's because it isn't safe at all. I have a Judo competition and need to be down to 158 by next Saturday. I've read to eat a high protein/low carb diet. But if I go w/o carbs, I'm usually low all day. Does low carb mean low simple carb or all carbs? I am good about staying away from simple carbs but do consume a lot of complex carbs, like whole wheat products. I also LOVE cereal, but it is usually the high fiber type also. I will also be exercising a lot more than usual and will be getting low frequently, so I will need to adjust my basal rates. This is so complicated and I'm really worried I'm not gonna be able to pull it off. I'd like to lose it the good way and keep it off so I don't have to do this again. And also because it is dangerous to do it the harmful way by sweating out all the water in your body, which is never good for diabetics! Any advice from someone who's been there, done that would be much appreciated.
P.S. I've also put in a call to my endocrinologist.
I would love advice on this too ! I want to lose 5 pounds by May 15!
6 pounds in 10 days is a lot (over 1.5 lb per day). in high school knew guys that would have to suck weight to make their weight classes and would starve themselves and sweat out all the water weight they could. they might make the weight but end up being very weak because of the effort to get them there (then they'd start the process over again for the next match). throw in the lows you are likely to experience because of the exercise and low calorie intake and you are flirting with disaster. I don't think this is a good idea
the sane way to lose weight and keep it off is burn more (exercise) than you take in think the general rule is a calorie deficit of 500 cals per day for steady weight loss
Thanks for the advice. I'm already pretty familiar with the healthy way to lose weight. I've lost about 30 pounds over the last year or so but I've plateaued at anywhere from 162 to 165. I have a healthy diet of fruits, veggies, high fiber, and healthy proteins, so I'm kind of at a loss of where to cut the extra calories. I usually stay between 1500 to 1800 calories/day. To keep the extra fluid off, I will stay away from soda, sodium and caffeine. I guess I'll just have to cut out the granola bars and absolutely no snacking of any kind. This is going to suck!!
I'm having trouble with this right now probably because my glucose is low and I'm hungry. :) Guess I need to cut the basals back a little bit more.
fantastic job thus far! just be careful and kick butt next week
I saw a good video on this topic, although not specifically for diabetics:
Although on a more serious note, follow some suggestions:
1) Decrease any basal rates, and decrease your carb-to-insulin ratio.
2) Eat lots of small meals. No larger than a fist. Maybe 6 meals a day. Lots of green veggies.
3) Do lots of 50%HR cardio exercise. Don't kill yourself, but make the effort worth the time. Jogging, biking, whatever, an hour a day or so.
4) Consider investing the time and (possibly) money to get a CGM. It is a good tool to have. You may be able to get one for a short time from a Diabetic Trainer or Endo.
5) Talk to a diabetic dietitian.
Be aware that being slightly dehydrated could through off your BG meter or CGM.
SIDE NOTE: If you aren't really concerned with long term effects on your body or keeping in good health, I've found the most weight loss experienced for me was either during a bad stomach illness or having really high (300mg/dl+) BG for days at a time. Both are horrible for your health and left me feeling weak and depressed. I wouldn't recommend either. From your post, you seem to realize that losing weight in bad ways, is, well, bad.
Good luck! I myself would like to drop about 20 lbs, but it usually takes me 8 or 9 months of continuous exercise to do that, and then 3 months to put it back on.
Thanks. I already cut my basal rates but I always forget about my insulin/carb ratio. And I'll put in a call to my diabetic dietician. Excellent advice! I wish I had an endo that specifically worked with diabetic athletes, but I cannot find one for the life of me.
Unfortunately, for short term weight loss, if you go the low-carb route, you'll probably have a case of Atkin's Flu for your competition. You'll cut a ton of glycogen and lose a ton of water weight.
I had this problem when I was doing BJJ tournements. I just gave up on getting to the next lowest weight class. It was easier to beef up for the higher weight class. Long term, I think getting to te next lowest weight class is doable safely and effectively. I don't even know if it's worth the effort short term though.
I totally understand. I'd much rather stay where I'm at and be at the higher weight class, even though I do want to keep losing, just not so much so fast. But here's the problem with staying where I am at: there are so few girls that do Judo, if you aren't at just the right weight, you won't get to fight. There are no other girls in my weight class. And this in Kansas City-Missouri and Kansas. Maybe I should just not do this competition and lose it the healthy way for the next one. Because I HAVE to lose this 6 pounds and stay there, if I want to get fights at these competitions. And I want to fight. :)
Yeah, that's a problem. I know it's probably not the ideal situation, but if you really want to compete, what does the next highest level look like for competition? I know rules are generally pretty tough about dropping to the next lowest, but if you want to compete at the weight level above your own weight at a disadvantage, would they have issues?
They wouldn't have issues as long as they didn't outweigh me by more than 15 percent, according to AAU rules. So if I entered the Open class, I could fight someone lighter or heavier, but no girls ever enter the Open class. It's tough being a girl in martial arts. I'll try as hard as I safely can to lose it, but if I don't, I guess I'll just have to see what happens. I may get disappointed, but it's not worth messing with my health.
almost fight night!! how goes it?
I was well on my way to making weight and decided to go to a BJJ class with a friend that had been asking me to go for a long time. Seemed like a good idea at the time. An extra workout, sweat some more weight off, etc. But it turned out to be a BAD idea. We were rolling at the end of class, 6 minute rounds. I got put in an armlock and was in a position where I couldn't tap and he cranked it way too far. It's sprained or torn. Not sure. But no tournament for me. I'll just be at home watching live streaming of the Invicta Fights.