(These instructions may be
freely distributed without any changes.)
If you are not diabetic, see
below for another set of instructions.
(1) Get a
food scale from any store near you. It should cost around $5-10. Also get a
pocket notepad.
(2) Weigh
food by first setting an empty plate/bowl/cup on the scale and zeroing it.
Then place food on the plate/bowl/cup. Weigh everything you eat or drink for a
whole day, including any snacks even if they are fruits. The only things you
don't weigh are water and sugar-free drinks. Typically, overweight people find
out they consume 6 to 8 pounds of food per day. Record the amount of food you
eat on this "first" day in your notepad and also write it here as a reminder:
Amount of food consumed on the "first" day of the rest of your life is
__________ lbs.
(3) Divide
your current dose of insulin and/or other diabetic medicines by the number of
pounds on this "first" day and this is 1 "med per pound". Record this in your
notepad. For example, you might find that you are presently eating 10 lbs of
food per day and you take 20 units of 70/30 insulin every morning and 10 units
every evening. That's 2 units per pound in the morning and 1 unit per pound in
the evening for 1 "med per pound".
(4)
Gradually, decrease the amount of food by 1 pound and the amount of diabetes
medicine by 1 "med per pound" every day until you get to 2 pounds per day. For
the above example, you would decrease to 18 units of insulin in the morning
and 9 units in the evening on the first day when you go from 10 to 9 lbs of
food. Once you get to 2 lbs of food per day, and stay under this limit, you
should start losing about 2-5 pounds per week in the beginning and this should
level off as you get closer to your ideal body weight. Be sure to weigh
everything you eat and write it down so you will remember. Also, write down
changes in your diabetes medicines and your glucose checks. Check your notepad
to make sure the amount of food you're putting on your plate isn't more than
you are allowed for the rest of the day. For example, if you ate a half pound
bowl of cereal plus skim milk for breakfast and a half pound of tuna fish
sandwich for lunch, you're not to put more than a pound of spaghetti and/or
other stuff on your plate for dinner after you are down to 2 pounds. Bring the
notepad with you to clinic visits so that your doctor can review your progress
and go over any problems.
(5) If you
are also on high blood pressure medications, you may need to have them lowered
as you lose weight. Have your blood pressure checked at a local drugstore or
fire station every week and if the top number becomes less than 100 or you
become dizzy with standing, Contact the clinic for an adjustment in your blood
pressure medications.
HINTS:
(1)
Exercise such as brisk walking/running for 30 minutes before dinner/supper can
curb appetite so that you are less likely to have hunger pangs from eating
less than the 2 pound per day limit.
(2) Chew
your food slowly and thoroughly so that you don't finish eating before
everyone else at the table. Try talking more. Not finishing everything on your
plate is more than OK. Avoid eating out too often unless you are not
embarrassed to bring your food scale with you and use it in the restaurant.
(3) If you
feel hungry between meals, try drinking some water instead of snacking. Also,
doing things like your favorite hobbies or socializing can get your mind off
of eating.
(4) Start
buying less groceries and do your shopping after eating a meal rather than
before so that you will be more likely to buy less. Typically you should find
that you will only need a fourth of the amount you usually buy. Avoid junk
food. Avoid eating out. Continue to eat healthy things like fish, chicken,
fruits, and vegetable.
(5) Buy
newer better fitting clothes when your old clothes become loose. Give your old
loose clothes to the Salvation Army.