peeperjj's Notizen, 06 Feb 21

There are chair exercise videos that she could download when the internet is working to watch off line or just order dvd's some from eBay or such. They are generally for seniors.  

I would suggest that she go low carbohydrates/keto to watch her sugar inake, start with 50 net carbs a day only. God Bless.  

I'm 65 and live in a rural community as well! Has her doctor told her what type of diet to follow? Depending on health concerns the type of diet really matters. If she has diabetes, or high blood pressure, high cholesterol, etc. I think for anyone though eating a mostly plant based diet and avoiding processed foods, including processed meats works well. I say that, but it is difficult for me. I did lose 16 pounds the first month and 7 the 2nd when I followed my doctor's instructions exactly. No bread, cereal, pasta, processed meats (bacon, sausage, pepperoni, salami, etc). I stir fried vegetables and chicken almost every day. Sometimes I'd use fish instead of chicken. Instead of toast for breakfast I'd have cantaloupe or grapefruit, sliced avocado with chopped almonds and a hard boiled egg. I couldn't stick to it for longer than 2 months so started having 1/4 bagel with low fat cream cheese for breakfast and started working on tiny portions of anything that had processed foods (I made many 1/4 grilled cheese sandwiches!) But tell her to sign up here so she can log her food and get support. 

id suggest what you said, get on the app and track every bite, also low carb/ keto, will drop quick 

I think it really depends on who she is, how she learns and what motivates her Does she want to do this? Because if she doesn’t 100% want to do this her heart will never be in it Next step is sit down and figure out the why. And truthfully her why may not even be because of the medication. But she needs to figure that out. The why is what keeps the fight going For sure track macros in the beginning so you know what you need more / less of Do workouts you actually enjoy!! If you hate running but you love dancing - dance!! Accountability is everything 

Also, she can get a workout and nutritional plan, that way she won't be worry about the calories because the plan is going to be personalized for her. She can send me an e-mail. desafiodelanopinheiro@gmail.com My instagram is @delanopinheiro in case anyone wants to see the results of my clients is getting. take care guys 

I would say for her to being dancing, if she can, for an hour. If she can't, then: 10 minute warm-up of: stretching, leg lifts, sit-ups, crunches, push-ups, marching in place, then 30-40 minutes of dancing, jogging in place, jump-rope/jumping-jacks, ending with 10-20 minutes cool-down: shadow-boxing, pilates w/strectch-band, weight-lifting with dumbells/cans of food/detergent jars filled w/sand or water, etc. The body must be shocked with new/different things in order to encourage the weight-loss. I am forever changing-up routines and adding/deleting items from my workouts and eating habits. Increase h2o intake also. Also, pools, jacuuzis', saunas are good too. I saw an elder couple, once, walking (briskly) round and round their own yard for many laps. We do what we can. THe first step is to "Just Do It!!!"  

The YMCA has a pre-diabetic program that meets on on line. it's a year-long program and not very expensive. included access to a health coach for that time period. You have to qualify for the program, but if you do, it's great! The Y also has virtual memberships that include on-line classes. 

Classical Stretch is a great workout program for any age. improves balance, overall tone/strength, range V if motion, posture and flexibility. No equipment absolutely necessary except items you have/adapt from home. I have been doing since Aug 2020 and have never been better. I recommend especially a DVD with 30 sessions so you have a different one for each day of the month.  

Thanks guys! I’ll give her these suggestions! Based on what she said she was eating I’d say she cut carbs considerably but isn’t doing full keto. I’ll have to see if my aunt still has her stationary bike. If so maybe she would lend it. Her joke is one level so only stairs are the 1-2 to get in the house. With it being icy she can’t keep using those. Being a rural area with the nearest town with a grocery store being half an hour or more away they have their own meat butchered. So there will be some bacon and sausage. From experience I can say she would only be able to eat a portion every few days to a week before she gets the next hog. She does NOT want to be on meds and is prediabetic. She’s fairly active based on what she says but it’s not hard stuff. Walking to check fences, maybe repairing fences occasionally, feeding etc. It’s hard work but not for losing fat, more for building muscle on the feeding. She’s also a baker. I think that’s probably part of it. She probably taste tests when baking and cooking and doesn’t think of those calories. That’s why I suggested joining FS. Will see if she does :). I could also be wrong on her age. She hangs out with my aunts who are 75-78 but she looks more like 60 so I don’t know.  

Losing 20 lbs in 4 weeks or 30 lb in 6 weeks sounds crazy to me. One lb is 3600 calories. How many calories can she cut out in one week and still be healthy? Now sure I know when we eat carbs, the body holds onto a lot of water, but still the idea of really trying to lose that much doesn't sound realistic. That's 5 lb a week. I too am pre-diabetic, even at a lower weight and the program at UCLA told me to eat 7 servings of grains a day: that's crazy. I only eat about 1200 calories a day, 7 slices of bread would be around 700 calories: and of something that turns to sugar. If I did that I would be on meds the rest of my life. If she really, really doesn't want to be headed for meds, she needs to stop those things that turn to sugar in her body: sweets and high carbs. Yes, it sounds nice to not have to take those meds but is she really willing to do what it takes? Will she really stop being a baker? And it's not just the meds that are a problem. They make you gain even more weight, and the diabetes continues to ruin your health. I will pray for her, and I suggest we all do. 

She deleted her post but if I remember correctly she had 3 months to lose 35#. She said she had lost 4# is about 2 months eating 1200 calories. I haven’t seen her since Christmas 2019 but she wasn’t heavy then. I can’t imagine the stress on her body of losing 12# per month when she wasn’t really overweight would make much difference but I don’t know much about diabetes. My numbers were over 100 and my dr said I was looking at prediabetes if I didn’t lose weight and eat more healthy foods I’d be looking at meds in the future. But my dr was talking years. I don’t know why they’d tell her meds in months. 🤷‍♀️ I can’t imagine cutting out 10,200 calories from my diet per week!  

Tell her to go on YouTube and subscribe to Holly Honjo. She does "senior, disabled and fat friendly work outs". Very low impact. I do them every night as a way to keep active in the winter. 

She could try two slim fast shakes a day and one balanced meal at night and then a couple of healthy snacks a day. I mean like a roma tomato or a 1/2 cup of no sugar added Del Monte peaches. You get the idea! 

My partner has lost 23 pounds in 37 days doing the slim fast diet and he has diabetes and takes 6 pills a day, Ozempic, and insulin. However, that will change once he see his doctor next month. He also has high Cholesterol. My partner choose to try and lose weight after he was put on all of those diabetic meds. 

If she has a TV there are multiple exercise programs on PBS type channels that she could work with if they are available in your area. But as everyone pretty much knows, the nibble here and nibble there and portion sizes and food choices are almost often the biggest problems. She needs a scale, like has been suggested, and to get a snapshot of what her food intake actually looks like. 

is she drinking enough water and going to the bathroom regularly? I feel her she is on the right track, by exercising more and eating healthier, and this app is great to monitor her calories intake and progress. if she has not eliminated juice and soda from her diet she can try that. and I agree with the person who mentioned dietary pills. I'm currently using them which is a appetite suppressant, fat burner, b12, water pill, multivitamins, and crave control. I think they work pretty well