CatHerder's Journal, 29 November 2015

My lightest day for the week was actually Thanksgiving morning. I didn't get a true refeed last Sunday since I was going to eat more later in the week. I'm up about a pound from there. Not worried about as it's only .2 pounds up from last week.

I've been slacking off on my gym workouts. I've been tired in the morning and talking myself out of it. Due to work I won't get back into the gym for a couple of weeks. I have been keeping up with my running which is the more important workout for me anyway.

My workouts for the week

Monday - Run, 44:44, 5.02 miles, 8:54 min/mi
Wednesday - 10 hill sprints
Friday - Run, 1:00:59, 6.27 miles, 9:43 min/mi
Saturday - Run, 2:00:00, 11.39 miles, 10:32 min/mi

My Friday run was the same course as the race I ran back at the end of September. I was able to shave over 6 minutes off of my race time during the training run. the half mile hill in the middle of the course was pretty tough though.

Over the weekend I was looking back at some of the diabetes information I had. I was diagnosed as type 2 diabetic in May, 2014. I think I was diabetic for a while longer than that but that's the official diagnosis date. According to the information I have there are two possible causes for type 2 diabetes. One is that the cells in the body become insensitive to insulin and the pancreatic beta cells pump out more and more trying to compensate. The second cause is that the pancreatic beta cells can no longer keep up with insulin demand or completely stop producing insulin. Insulin sensitivity can be improved by losing weight and exercise. If the pancreatic beta cells are burned out then about the only thing that can be done is supplement with insulin.

What got me moving on the weight loss and exercise was the fear of having to take insulin. I remember my father who was also diabetic having troubles trying to control his blood glucose on insulin, having to eat within minutes of the injection and blood monitoring several time a day. I didn't want that. I have sympathy for any diabetics out there that have to go through that process.

When I started on my weight loss the only exercise I could really do was walk. Some days it was even difficult to walk just a mile. I never gave up and then started on a jog/walk routine. I coupled that with alternating days of weights focusing on multi joint movements. With the weight loss and exercise I was able to get my blood glucose back under control. This year I was declared no longer diabetic by my doctor.

It's been a long road and I have a longer one in front of me to maintain my weight loss. I still hope to lose a little more but even if I don't I am happy were I am at. I has not always been easy as there are a lot of temptations along the path. I will say it has definitely been worth it to regain my health. I'll repeat what others have said before me, if I can do it anybody can do it.

I hope everybody has a great rest of the weekend!

216.4 lb Lost so far: 16.6 lb.    Still to go: 16.4 lb.    Diet followed reasonably well.

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2768 kcal

Fat: 87.21g | Prot: 183.64g | Carb: 333.79g.   Breakfast: Great Value Organic Vitamin D Milk, Fiber One Honey Clusters Cereal, Bananas. Lunch: Marketside Broccoli Slaw, Bolthouse Farms Classic Balsamic Dressing, Marketside Classic Iceberg Salad, S&W Organic Black Beans, Apples, Odom's Tennessee Pride Sausage Balls. Dinner: Coleman Natural Organic All Natural Boneless Skinless Chicken Breasts, Sweet Baby Ray's Original Barbecue Sauce. Snacks/Other: Buttered Popcorn Popped in Oil, Tomatoes, Pure Protein Chocolate Deluxe High Protein Bar, Idahoan Foods Roasted Garlic Mashed Potatoes, Honeysuckle White Hickory Smoked Bone-In Turkey Brt. more...

2383 kcal

Activities & Exercise: Resting - 15 hours and 13 minutes, Sleeping - 8 hours and 47 minutes. more...