About 10 years ago I weighed close to 300 pounds. I had very little success with diets. Over the years I slowly lost weight and weighed 268 (mainly by being more active) when I was diagnosed with Type 2 in 5/06. Faced with this serious condition, I finally had the motivation(?), no wrong word, the DETERMINATION, to lose weight.
My doctor gave me a diet, which told me that I could have so many ounces of this, and so many grams of that, etc. I threw it away. Instead, I relied on my brand new glucose meter, and changed my eating habits (forever). By monitoring and reducing my blood sugar, and eating healthier, I began losing weight. First I lost about 15 pounds, and since then I have been losing weight slowly. One week I will lose nothing, and then some weeks I lose 2 or 3 pounds. I think that this is the best way to lose weight, and I know that I will keep it off.
How did I change my eating habits?
No drinks with calories / sugar. I drink water, diet soda, and unsweetened (but flavored) tea. I cut out all alcohol, etc.
Breakfast is my biggest meal of the day. I normally have peanut butter toast, lite yogurt, and a banana. I stopped using JIF Peanut butter, and use Smart Balance Natural Peanut Butter instead. I find that natural peanut butter does taste as good, but a doctor told me to add honey to it. It is great! I sometimes substitute the PB toast with a couple of pieces of pork sausage or bacon.
My lunch normally consists of a sandwhich with mixed nuts, or mixed nuts and fruit. I try to keep lunch on the light side. I also normally have a handful of nuts a couple of times in the afternoons. Being on Metformin, I get hungry a couple of hours after eating.
Supper (or dinner) is normally my biggest challenge. I grew up where supper was the biggest meal of the day. I have had to really cut back in this area. I normally have a piece of meat about the size of a deck of cards, or a little larger, 2 to 3 vegetables, and fruit. I can pretty much eat anything, as long as I control the size of the portion.
During the evening I make it a point to eat some type of dessert. Normaly it is lite vanilla yogurt with mixed fruit. Reduced sugar ice cream, or pudding, also works. I used to eat “bad” snacks in the evening, so having a lite snack keeps me from cheating.
My wife and I walk a route of 1.8 miles about 3 to 4 times a week.
This “method” has worked well for me. In addition to losing 40+ pounds, I have lost 3 pants sizes, and two shirt sizes. It may take some time, but you can find the best method for you to lose weight.