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My Journey began on February 09, 2022. While at a routine scheduled doctor appointment at the VA, my primary care physician informed me that I am diabetic. I was shocked. He then told me that if I don't change my diet and exercise (lack of), I would be dead within 10 years. Now that got my attention. At that office visit I weighed in at 258.8 Lbs. How did that happen to me? I already have COPD and severe PTSD w/ moderate depression and now this, too. I didn't take the news well. I was pissed, at myself, of course. Nobody to blame but me, for getting into this position. I had an A1C of 7.5 and was prescribed Metformin. I was determined to get off of the Metformin and and never even start with insulin. I went to work on this immediately. I started cutting Carbohydrates and Calories, reducing portion sizes, using a smaller plate and started exercising. I enrolled into the VA's MOVE! program which began on Tuesday, March 01, 2022. When the MOVE! program started, I was already down to 244.4 Lbs. Today my weight is 219.6 Lbs. Four more weeks of the program and I already feel and breath and move better.
My personal, self-imposed plan:
Diet;
1700 Calories/day
175g Carbohydrates/day
Exercise:
45 minutes strength training 3 days/week
30 minutes cardio exercises 2 days/week
It's been tough, but well worth it. I can breathe, move and walk a couple miles now. At 53 years old, I ain't ready to die yet!
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219.6 lb
Lost so far: 39.2 lb.
Still to go: 19.6 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 19 May 2022:
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1840 kcal
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Fat: 91.95g | Prot: 108.59g | Carb: 160.98g.
Breakfast: Center Cut Country Ham Slices, Great Value 4% Cottage Cheese, Strawberries, Great Eggs Farm Fresh Eggs. Dinner: Chicken Thigh (Skin Not Eaten), Wal-Mart Chuck Eye Steak, Denny's Sliced Tomatoes (3 Slices), Cantaloupe (Muskmelon), Cucumber (Peeled) , Cooked Summer Squash (from Fresh), Cooked White Corn (from Fresh, Fat Not Added in Cooking). Snacks/Other: Ingles Best Black Cherry Premium Ice Cream, Great Value Indulgent Trail Mix. more...
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steady weight
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