I was diagnosed with diabetes 3 weeks ago and now on metformin 500mg twice a day. I have been very serious with my foods and have actually lost 12 pounds since learning I have this. I have NOT started to exercise. My doctor can only tell me a little about this, and I have no health insurance, so seeing a dietician will be too costly. I'm winging this on my own. I have high BP, an overactive thyroid, and diabetes. I now weigh 275 and 5'4" tall, and just turned 50 back in November. Is there any help you can give me? Exercise plan, how many carbs to consume at each meal and snack, anything at all will help.
Congratulations on your weight loss! Unfortunately, I can’t give you a specific plan, but what I recommend is looking at possibly community resources that may be available to you. For example, many of the YMCA’s across the country offer programs at no or low cost geared for people who have diabetes. You might also contact your local Department of Public Health, as they too might be offering programs that could help you. In the meantime, some general advice is to use the plate method, whereby you fill half of your plate with low-carb vegetables (broccoli, tomatoes, carrots, green beans); one quarter of your plate with a healthy carb food (brown rice, corn tortilla, whole wheat pasta) and one quarter of your plate with protein (about 3-4 ounces of chicken, turkey, fish or lean meat). Add a piece of fruit or a cup of lowfat Greek yogurt on the side. Aim for about 30 to 45 grams of carb at each of your meals, and 15 grams for a snack. Check with your doctor and talk to him or her about starting to walk. For most people, this is a safe form of exercise, but you should double check with your doctor and find out if you may need a stress test. See if a family member or neighbor would go walking with you to help you stay motivated.