So in the words of Kristy....
After several years of yo yo dieting and never being able to lose anything, I went to my doctor. He had me do a fasting blood test that determined I am Insulin Resistant aka pre diabetic. Scared my to death. He put me on Metaphormin aka Glucophage and from there I consulted a dietitian and got my rear in gear! Here's a website that offers more info on Insulin Resistance:
(in a nutshell, my body was producing too much insulin then storing any extra sugar as fat.)
ok, so here's a quick over view of what I'm doing:
Low carb the healthy way, not the Atkins crash diet. I eat healthy carbs like fresh veggies, fruit, and dairy. I eat a good bit of lean protein and take a fiber supplement. (fiber is your friend lol)
If I do have any sweets, I limit them to once or twice a week. Sweets are not off limits, but just shouldn't be eaten at every meal. I really enjoy fresh strawberries and non fat whipped cream. No sugar added yogurt is also another smart choice.
Peanut butter and apples are a favorite for breakfast or a snack before working out. One of the main things to remember is to pair a protein with a carb to minimize the spike of your blood sugar. I have limited my intake of flour, sugar, and sodas to almost zero. Coke Zero is great as an alternative as well as Powerade Zero to replenish electrolytes. Water is a must. The more you drink the better you feel. Splenda is a good substitute as are whole wheat breads.
As far as exercise, I walked a good bit in the beginning, but if I missed a day I just made up for it by playing in the yard with Ollie or cleaning my house or even a quick boxing video. Now, though, 2 months later, I've joined a gym and I'm going at least 3 times a week.
Typical work out for me at the gym:
5 mins warm up on the treadmill to get the blood pumping and enough to break a sweat.
10 mins weights/own body weight, focusing on 1 group of muscles per day
so example would be doing one of the following: lunges, push ups, chin ups (yea not there yet btw lol) I try for 2 sets of 12. When I am to the point of not being able to do one more, I stop. (muscle fatigue)
30 mins fast walk on the treadmill or elliptical (get the heart rate up here to increase calorie burn)
10 mins of stretching
To switch it up and break the monotony I like taking a class like aerobics or Zumba.
This site has great exercises you can do in your living room: http://www.sparkpeople.com/resource/fitness_plan_generator.asp
I just have to say that the changes Kristy has made can benefit all of us if we could get motivated and do it too. I also have to say that her facebook status today was this: I am a rock star, people, just without the instruments or vocal ability. I have reached my 1st weight loss goal of 50lbs, 4 weeks early. I cried and did a happy dance :o)
Now for the before and after pictures....
Here is Kristy Before
Here is Kristy Before
And here she is after...and still going
I am anxiously awaiting my sister's story but she is