how to lose weight ?

Dear Renee,

Your diabetes combined with Menopause certainly makes it harder to lose weight.  Sometimes, when we plateau like this, it helps to shake things up a bit.  If you walk at about the same pace when you walk, some fitness consultants believe that your body "adjusts" to it and the fitness benefits are there, but no weight loss ensues.  (I'm actually dealing with this myself right now - the best diet is calories in - calories out to equal a calorie count designed to help you lose .5 - 1 pound a week.  What's always worked for me has done nothing for three straight weeks.)

One way to shake up your exercise regimen is to vary the exercise.  I'll try this with you over the next few weeks.  3 times a week - do an interval exercise walking routine.  on a 1-10 scale, with one being a slow amble to ten being your fastest possible walk, start out at level 5 for 2 minutes, then a minute at level 6, one min. level 7, one min. level 8, one minute level 9, one minute level 10.   Repeat this 5 times with only one minute spent at level 5 for all but the first sequence. on the 5th sequence, do 2 minutes of level 10. Finally, do 3 -5 minutes of level 5 for a cool down.  (This may only last for 2 -3 miles rather than 4 but should shake up your metabolism - that's the theory anyway.) (I adapted this partially from "Body For Life" as well as some other sources.)

 Also be sure to drink at least 64 ounces of water each day - (which I have slacked off on as well, so will be more disciplined about it now.) And you likely already know all this: when you eat carbs, be sure they are complex carbohydrates with lower glycemic index such as brown rice rather than white, yams or sweet potatoes rather than white (weird but true), whole grain unsweetened cereals or breads.  And try for a good balance of fat (mostly unsaturated), lean proteins, and carbs.  

Okay, meet back here in 3 weeks and let's compare notes and hopefully progress!

Lynette Sheppard RN   www.menopausegoddessblog.org   Health Maven

Hi Renee,

Here is a link to an article on the Mayo Clinic on interval training that goes into more detail:   Mayo Clinic Article . They do stress that you should begin gradually based on your level of fitness (although I'm guessing if you walk 4 miles a day 5 times a week, you're pretty fit.)  Still, don't overdo.  All interval training is is short bursts of faster walking in between your regular pace. I did my workout tonight, we'll see how it goes.

All my best,

Lynette Sheppard RN