I almost cancelled. I was THAT freaked out. But I went. Here’s the story of my new diet plan.
I am obese and according to the BMI (though I loathe using it as a tool), morbidly so. I am at least 100 lbs overweight. I am also aType 2 diabetic, the owner of several joints that have just given up (knees, hips and now thumbs for some reason!) and the best sedentary “lifestylist” you’ve ever met. And because my diabetes is not controlled despite being on the maximum dose of two different medications, and recent addition of a third, I was asked to meet with the dietician at our local health clinic.
And I wanted to avoid it. I was fully prepared yesterday to outright cancel the appointment, but it was a holiday here. Up until I left the house this morning, I intended to cancel. I was afraid of judgement. I was ashamed to show another human being (to whom I am not related) that my diet is akin to that of a goat – 3 gum balls and a tin can, on a good day. I would routinely polish off two giant bags of milk chocolate chips and two bags of Giant Tiger bbq chips weekly. I went days without a fruit or vegetable. I consumed enough bread to float a boat. If I had cereal, it was with a huge heap of white sugar. In short, I suck at being a diet-controlled diabetic.
And don’t get me started on my lack of exercise. Come to think of it, getting started with exercise is part of the problem. I haven’t regularly worked out since high school. I’ve started and stopped so many times I can no longer keep track. I don’t walk my dogs regularly. I don’t chase the grandbabies around the yard. I don’t go to the gym. I don’t swim. The only activities I do well are pushing my luck and jumping to conclusions. I have a black belt in those.
But I went to see the dietician. I was met not with shame, but with kindness. I was met with honesty. I was met with help. And we worked out a plan for moving forward.
Decrease the diet pop, increase the water.
Move for 15 minutes a couple days a week to start.
Decrease the chips to once a week. And only one bag.
Increase the fibre.
Increase the veggies (which is a huge struggle for me).
Be conscious of labels and portion sizes.
In short, MAKE A DIET PLAN! Start with small changes. One example – my pop. I drink up to two litres per day of caffeine-free diet pop. So to decrease that, I will have a glass of cold water after every glass of soda. Small changes.
I will commit to walking two mornings a week with my elderly Collie so both of us move our joints. We’ll both be happier I expect!
But above all, make a plan for your diet changes! Gigantic, sweeping, across the board changes to both diet and exercise are rarely effective and can only hurt in the long run. I know I’ve tried to give up the pop several times, but since I really didn’t have a PLAN for it, the habit remained.
So now the implementation. More nuts and seeds, fewer starches. More whole foods, fewer processed foods. Only time will tell, but now it’s time to do the hard work. And this time, I have a plan.
Helpful Diet Plan Printable
I also created a simple Food Diary in A5 size – a way to track how well I’m doing, diet plan wise!