This is Pillar 5 in the Path to Prediabetes Reversal: Set Yourself Up for Success. Check out the other Pillars here:
That’s often the answer I get when I ask people, “What was your lowest adult weight?”
This conversation inevitably comes up when I start working with someone and they have the goal of “weight loss”.
Then the question becomes:
Is this realistic?
Because if we’re not setting ourselves up for success by creating a plan that we can actually implement and maintain, we’re robbing ourselves of seeing any results at all!
Generally speaking, there’s a few factors I consider when deciding if this weight goal, is in fact, a reasonable outcome for a particular client.
I’ll consider someone’s age, their gender, how many babies they’ve had, what their starting weight is, and what is their desire level for this outcome.
ie, how badly do they want it and why do they want it.
The why is important because it helps when the going gets tough (because sometimes the going does get tough.)
Let’s use an example:
If someone says, “well, I was 155 lbs when I got married but I’d be happy with 170 lbs.
Now there’s nothing wrong with this statement if you’re starting around 200 lbs.
But if someone is starting off at 300 lbs?
That’s a whole different conversation.
To lose 50% of your body weight is no short feat.
It can be done but the strategies are significantly different.
So where to start?
If you’re looking to reverse your prediabetes, here’s where I suggest most people start.
Start with 7% loss in 3 months and go from there.
Why 7% and why 3 months?
Start with 7% weight loss in 3 months and go from there.[/mk_fancy_title]
In the Diabetes Prevention Program (which is still continuing on), researchers looked at what is better at type 2 diabetes prevention:
- Weight loss with diet and lifestyle changes
- Or diet and lifestyle changes with a drug (called metformin.)
The great news?
Researchers found the prevention effect of weight loss and lifestyle was better than what was achieved with metformin!
So this my friend, brings us to why Pillar 5 on the Path to Prediabetes Reversal is Set Yourself Up for Success.
7% weight loss over 3 months is what I recommend.
Psst..want to skip to the freebie?
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I want you to now calculate your 7%.
Here’s some examples:
If you are currently 200 lbs or 91 kg, you’d need to lose and maintain = 14 lbs or 6.5 kg.
Or maintain a weight of 186 lbs or 85 kg
If you are currently 250 lbs or 133 kg, you’d need to lose and maintain = 18 lbs or 8.2 kg
Or maintain weight of 232 lbs or 105.5 kg.
If you are currently 300 lbs or 136 kg, you’d need to lose and maintain = 21 lbs 9.5 kg.
Or maintain a weight of 279 lbs or 127 kg.
Often this is the part where people say,
“But I wanna lose more weight than that! I want to get back into those jeans I’m keeping in the back of my closet!”
So if your personal goals are more, than that’s fine. You can go for it!
This is to let you know that for specifically for easing insulin resistance and improving blood sugars, 7% is what you want to start with.
Now, how should you lose that weight?
Well, I think if you’re reading this, you’re not into quick fixes, crash diets or any other wack-a-doodle plans.
And if you’ve done those in the past, you’re now ready for real lifestyle change.
You experienced first hand how extreme diets work in the short term but then the new pants and shirts don’t fit after you go “off” the diet and back to your regular way of eating.
To get you started, keep these things in mind:
- Don’t lose weight too fast!
1-2 lbs per week is what you’re aiming for at the start.
Quickly dropping weight on a deprivation diet (say 30lbs in 30 days kinda promise) is a good way to gain more fat tissue overall and ultimately end up weighing MORE than you did when you started out.
2. You need to have a way of eating that provides sufficient nutrition and a small calorie deficient.
Did you know you can be overweight and undernourished?
I see so many people who are trying to lose weight but in the process, they miss out on nutrients that are critical for their body to function optimally.
This leaves them with low energy and spinning their tires.
3. Find an intentional eating plan that does 2 things:
1. Provides you with appropriate nutrition on a daily basis: sufficient fibre, protein, healthy fats, calcium, potassium, etc.
2. Provides you with the correct balance of approximately 45% carbs, 25% protein and 30% fat to ensure you keep your muscle mass as you lose fat mass at a rate of about 1-2 lbs per week
So even though you may want to be the weight you were when you said “I do”, just please set yourself for success with realistic goals and a plan that works for life.
Reversing prediabetes is possible with the right plan.
And this often starts with the most basic (but often overlooked) idea:
Weekly meal planning.
And you’ve heard it before and it’s so, so true: if you don’t plan, then plan to fail.
That sounds a little harsh but there’s really some truth in there.
I’m sure you’ve had this experience before.
Without knowing what you’re going to have for your week of meals, you will be left flailing in the wind, frantically picking up some unhealthy supper on the way home or feeling guilty as you get McDonald’s for the kids (again.)
While these things happen once in a while to all of us, having a healthy plan for meals gives you the best possible chance at major weight loss success.
And if get the meal planing out of the way with ease, you’ll have more “brain space” to think about more interesting things like your plans with your girlfriends this weekend.
To help you plan those meals, I created something new for you.
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And remember, even though it can sometimes feel like an uphill and never ending battle, losing 7% of your body weight and keeping it off is something you can achieve.
And a little planning goes a long way to helping you get there sooner rather than later.
So is “wedding day weight” right for you?
Hard to say but I know this much for sure:
Aim for 7% loss and you’ll be well on your way to prediabetes reversal.