During the summer I meticulously keep my weight between 125-127lbs. Going out to eat, BBQ’s etc. present a challenge on the one hand while better weather offers more opportunities for outdoor exercise.
My first indication that I have added a few .1lbs. or more is when I first wake up in the morning and take a peek at my CGM and notice that during the early morning hours, while asleep, my blood sugar has been climbing into the 90’s (Dawn Phenomenon) which is beyond my normal range. My normal morning BG is about 80. Sure enough, I get on the digital scale and weight has gone up. My CGM is my first indicator that I have been naughty and have consumed more calories and carbohydrates than my body can handle and if I don’t do something about this gluttony, my weight will continue to increase. I have 4 ways to deal with this:
- Take a little insulin which promptly brings my BG back down to normal, however that has just hidden the symptoms of my problem and additional weight gain does not go away, on the contrary weight continues to climb with this approach.
- Exercise for a few hours which is not always an option due to time, weather or motivation. Additionally, it takes a heck of a lot of exercise to burn off several hundred extra calories.
- Intermittent fasting (IF) which basically means skipping 1 or more meals a day. Breakfast is usually easy to skip, but the best meal to skip is dinner as those are the extra calories that tend to linger in the body all night while sleeping and just pile on extra weight. This takes more will power than exercise but gets much faster results.
- A combination of 2) and 3). This gets the quickest results but not the most pleasant experience.
For me there is a very direct correlation between dawn phenomenon and weight management. When I eat the proper amount of calories and carbohydrates to keep my weight stable, I do not ever get dawn phenomenon. I define dawn phenomenon as an early morning BG rise in excess of 10 points while asleep. There have been several posts about dawn phenomenon and several posts about weight management but I do not recall any posts that draw a correlation between the two so I thought it would be interesting to open this up for a discussion which may be of help to some diabetics.