Here are my essential points for this free on-line program:

1.   You probably already know that eliminating overweight can control diabetes without insulin or prevent its onset in overweight people who are predisposed to develop diabetes II. What a powerful incentive! As if vanity alone and all of the other diseases such as certain cancers, high blood pressure and heart disease that weight loss prevents would not be enough.

The American Diabetes Association recommends that patients aim for a small but consistent weight loss of ½ - 1 pound per week. Most patients should follow a diet that supplies at least 1,000 - 1,200 kcal/day for women and 1,200 - 1,600 kcal/day for men.

2.   Even though this is difficult, you can do it. You can lose 1 pound per week in a predictable way by burning 3,500 per week more than you eat. Even though you must consider blood sugar and insulin when controlling diabetes, you are still subject to the same laws of physics as every other weight loser; 3,500 calories equals 1 pound of fat or about 35 miles of walking for most people.

3.  The most successful documented long term weight loss results have employed the methods of logging the foods eaten and calories in them along with exercise and sharing the results in a weekly meeting with other determined people. I have been in and led such groups since 2,000 and have gone from being obese before that to normal weight with a 65 pound loss.  I have stayed  in my normal weight range for the past 10 years. (See before and after photos and the accounting and sample logs at www.permanentweightloss.org.)

4. For part of the past year, while I was not sharing a log with others, I gained about 18 pounds. I was desperate to get back on track. Temptations and what must actually be a food addiction were in my way when suddenly I received an email from a former logger from one of my past free Permanent Weight Loss groups in Saranac Lake, NY, asking to log with me by email. She was now relocated to Mexico and I am now in New Hampshire and New York City.

Amazingly, I was brought back to a balanced diet. We have been logging every day and steadily losing weight together. Now weigh 117.2. The secret is in sharing this venture and in taking responsibility for your weight. If you get stuck and waiting doesn't do it, you just correct your behavior by lowering the calories eaten and raising the calories burned. Wherever possible I make the exercise an organic part of life, by walking more to get around and by making social engagement that burn calories. The foods that I eat now tend to be whole foods without added fat. That keeps me well nourished and satisfied without creating cravings for particularly unhealthy and excessive refined foods.

Now, other former loggers have joined me online by email and with weekly Skype calls. Apparently it is the commitment and camaraderie that work, not the immediate physical presence of the other loggers.

5. Although this is not easy, it can be done. Thousands of obese people have reached normal weight and kept it off. Most of those monitored by the National Weight Control Registry (I'm in it.) log their food and walk several miles per day.

If this seems worth it to you, check out my website and send me an email at russellk100@gmail.com and we will arrange to talk.

See you lighter soon.

 

 Roberta Russell