Trying to lose weight? When you eat may be as important as what.

By Nick1962 Latest Reply 2014-03-09 17:53:50 -0500
Started 2014-03-08 15:35:58 -0600

During the course of my quest to become a healthy, thinner and better managed diabetic, I’ve tried a lot of things. Some worked, others – not so much. There is no magic bullet. I’m still a fairly active guy (and want to stay that way), so I needed things that I could incorporate into my life that I didn’t need to think about or make special provisions for. “Eating to my meter” or staying away from foods that I tested and know play havoc with my numbers was one success.

Trying to lose over 100 pounds wasn’t easy. Behaviors needed to change, and my relationship with food had to also. I drive a desk most weekdays, so I don’t need a hearty breakfast to shove a mouse around a few inches. Weekends I’m more active, so I eat more. It became a pattern I can live with – eating for fuel – and has been pretty successful for me.

This pattern of eating for fuel weekdays and splurging on the weekends isn’t new, in fact the following appears published in several places (I found it in my chiropractor’s health newsletter). Now this is the short, sweet “dumbed down” version for folks like me, but if you want the “sciency” version with all the citations it can be found here with a little longer commentary on the study here which is definitely worth the read.

“Weight Fluctuations & Strategies:
New research indicates it may not be a bad idea to let your eating habits relax during the weekend, so long as it’s done in moderation. In fact, long-term weight loss might be more effective if dieters focus more on stricter weekday diets and allow themselves room to cheat somewhat on the weekends - A strategy that researchers say can allow reasonable weekend splurges while not derailing one’s motivation and weight loss efforts. In this new study, the self-recorded daily weights of 80 adults were evaluated for periods up to 10 months. Data revealed that for the 18 of 80 adults who lost 3% or more of their bodyweight during the weigh-ins, there appeared to be a pattern of weight gain over the weekends and weight loss during the weekdays, with subjects weighing the most on Sunday/Mondays and weighing the least on Fridays. This pattern seemed strongest in those who either lost weight or maintained their bodyweight during the study. In those subjects who gained weight during the study, this pattern was less reflective of their weight changes. Researchers concluded that weight variations between the weekend and weekday are normal and a focus of tightening up one’s dietary habits during the weekdays and loosening them somewhat during the weekend could assist many in achieving their weight loss goals and maintaining a healthy bodyweight long-term.”

This isn’t just about weight loss, it also helps maintain healthy numbers. I have a weekly pattern, so it just made sense to feed myself the same way. Of course your mileage may vary, but the logic is there as well as the science it seems. If it isn’t something you’ve thought of, might be worth a try within reason.

10 replies

Trudie Ann
Trudie Ann 2014-03-09 13:49:39 -0500 Report

I have lost 3 more lbs. receintly by eating a little bit less. I also have changed my diet and eating habits but that alone was not enough. Eating a little has done the trick for me. I hope I can keep it up. It is so easy to gain and so hard to lose weight. I also hope now that the weather is better I can finally add some outdoor activities to my exercises.

Fyremarshal 2014-03-09 16:37:41 -0500 Report

I agree..I have totally changed my eating habits, more fruits, less red meat, more fish, and believe it or not, higher Ph water. It has made an overall great difference in my well being..

Nick1962 2014-03-09 16:09:47 -0500 Report

It is tough at first, but once you start to see results it gets a whole lot easier. Congrats on what you've dropped so far! Spring finally made it by me here - it is nice to get outside and walk for a change.

Type1Lou 2014-03-09 11:55:24 -0500 Report

Changing my eating habits was essential in gaining better control of my BG's…not always an easy thing to do. I'm retired, so every day is pretty much a weekend day. I usually eat the same breakfast and lunch each day and have good morning and afternoon BG's. It's dinner that creates problems for me, trying to calculate carbs accurately in varied menus and dose appropriately. I try to limit myself to 120 grams of carb per day and my weight is usually around 120 lbs (I'm 5'3" and moderately active). I'm also experiencing high fasting BG's most of the time, but not all of the time. I've been pumping since 2011 and it may be time for me to consider a CGM to track BG trends and further tweak my basal pump levels.

Trudie Ann
Trudie Ann 2014-03-09 16:54:50 -0500 Report

I am also retired so everyday is weekend for me also. For me it's lunch instead of dinner that hard for me. We switched and started having a light dinner instead of lunch. With a lighter dinner we sleep better not feeling as full. It works for us but I'm sure it's not for everyone.

Nick1962 2014-03-09 16:17:22 -0500 Report

Weekends are bad for me too with the variations to my diet. Considering how I ate before though, any change would have made a difference. I'd make a terrible T1 because of my anal retentitiveness. A CGM would be the way to go for me for sure.

Type1Lou 2014-03-09 17:53:50 -0500 Report

Not sure whether being anal retentive (AR) is a bad thing where diabetes is concerned. I've been told I'm somewhat AR…I just prefer to call it determined!

robertoj 2014-03-08 16:15:26 -0600 Report

I try to do what I did when I was active and had an amazing metabolism.That is to see food as fuel. It is harder to read when you are less active. Where I would eat several small meals based on my need for fuel I now have to schedule my meals. If I miss my energy level is prone to wane. Too long without eating and I get the shakes. Twice over the last four months I didn't feel any weakness until I fell.

Trudie Ann
Trudie Ann 2014-03-09 17:00:53 -0500 Report

Like Nick said, take your time and keep a record of your highs and lows. Also what foods you ate, and when you ate them. This should help you understand the way they effect you. I also used to have a high metabolism when I was younger. I could eat anything I wanted and never gain weight, so I had a hard time figuring out how to lose weight and balance my meals.

Nick1962 2014-03-08 18:02:12 -0600 Report

Hey Roberto buddy. Yup, you sure do need to understand yourself pretty well to do something like this. I learned a lot of lessons myself. I have to “schedule” too because too often I just forgot, or was too busy to eat. Once you get that weak feeling, you don’t just spring back from it.