Losing Weight and Muscle loss

[Eugh]

Hi All,

I have lost a couple of Stone in weight since I was diagnosed back in November 2017. My HBA1C has fallen from 118 to 47 in 3 months. However I am now finding that I want to slow down this weight loss as I think that I might be losing some muscle in my legs and backside. My thigh muscle in stiff when I bend at the moment. Just wondering if there is any tips: -

a) On building up the muscles so they are not stiff - should I be doing more exercise to build up the muscle
b) Should I be having more protein or certain foods in the diet to feed these muscles.

I would appreciate any advice from the board. Thanks in advance.

Eugh.

 

[Robin]

Hello, and welcome to the forum. Could you give us a bit more info to go on, while we try and work out what's going on.
Are you trying to lose weight, and is it as a result of you altering your diet, or is it just falling off even though you're eating normally?
What are your blood sugars like ( do you self test?)
Are you on any medication for your diabetes?

 

[Eugh]

Hello, and welcome to the forum. Could you give us a bit more info to go on, while we try and work out what's going on.
Are you trying to lose weight, and is it as a result of you altering your diet, or is it just falling off even though you're eating normally?
What are your blood sugars like ( do you self test?)
Are you on any medication for your diabetes?

<<<
Hi Robin. Thanks for responding. I was diagnosed back in November 2017 and have been trying to loss weight through being on a low sugar and carbohydrate diet. So yes the weight loss is as a result of a change in diet. I am getting to the stage where I think that I have lost enough weight and want to stabilise the weight loss. My blood sugars have fallen dramatically in this period from an average of about 17.2m/mols to about 7.7 m/mols. I am starting to introduce more carbs into my diet now to try to stabilise my weight without increasing the blood sugar levels. I don't self test all the time but I was 6.8 m/mols 2 hours after a meal the other day.

I am on 2 metformin pills a day - the nurse said that if I continue then I will be able reduce the number of pills and come off them.

I need some advice on how to stabilise my weight and stop the muscle loss. I can now feel the bones in my backside now, and am stiff in my calves today.

Oh I am type 2 diabetic.
Eugh

 

[Robin]

Ah, thank you for that. I wanted to rule out that you were losing weight because of high sugars which your body couldn't use, but this doesn't seem to be the case. Congratulations on losing the weight you wanted to, and improving your blood sugars so much.
I think there could be a couple of things going on here.
Firstly, if you've got used to eating less, maybe you're not consuming enough to maintain your weight. I'd be wary of reintroducing too much carb, I think you're right to try some and test after two hours to see what effect it has. The other thing is, perhaps eat more good fats and oils, like nuts, avocado,etc.
Secondly, Metformin was first introduced as a weight loss drug, before it was found to benefit people with Type 2 diabetes. So maybe Metformin is having an effect on depressing your appetite. Talk to your nurse and see if she thinks reducing the dose would help.
Otherwise, any general exercise programme for building muscle and general fitness should help you improve muscle tone, I lost a lot of weight pre-diagnosis, as I was losing it unintentionally, I had to buy a thicker exercise mat because my hip bones were painful on the floor, but I gradually built it up again. I joined a local strengthening and toning class in our village. I'm not a fitness expert by any means, though, and others on here will be more able to advise.

 

[Martin Canty]

a) On building up the muscles so they are not stiff - should I be doing more exercise to build up the muscle
b) Should I be having more protein or certain foods in the diet to feed these muscles.

We should be getting as much exercise as we can tolerate (and fits in with our busy schedule), for stiffness, deep gentle stretches are great but make sure you find your edge, over do it & you start pulling muscles. Contrary to the "More Pain, More Gain" mantra, pain is bad, it's the body telling you that you have gone too far. I can be testament to that; currently in the later stages of a pulled hamstring & currently suffering aggravated rotator cuff. I was trying to push the envelope at the Yoga Studio & keeping up with younger and/or more experienced yogi's.
As Robin mentioned, look at what you are eating. Avocados & nuts are a great option, but watch the carbs. I try & have 4-6oz of protein a day either beef, chicken or fish.
@Mark Parrott & I can sympathize about the bony ass thing; consequence of living for many years well padded & now not..... I have a Gel seat cushion for my office chair & longer journeys

 

[Mark T]

This is somewhere I've managed to get myself too as well! I've gone low carb to keep my numbers in check and lot a bit of weight in the process. So yes, seats are a bit hard and I often get leg pains.

I've got some other things going on as well, but I'll be chatting to my GP later this week and I'll be mentioning it to see if she has any suggestions (although I suspect not).

 

[Mark Parrott]

We should be getting as much exercise as we can tolerate (and fits in with our busy schedule), for stiffness, deep gentle stretches are great but make sure you find your edge, over do it & you start pulling muscles. Contrary to the "More Pain, More Gain" mantra, pain is bad, it's the body telling you that you have gone too far. I can be testament to that; currently in the later stages of a pulled hamstring & currently suffering aggravated rotator cuff. I was trying to push the envelope at the Yoga Studio & keeping up with younger and/or more experienced yogi's.
As Robin mentioned, look at what you are eating. Avocados & nuts are a great option, but watch the carbs. I try & have 4-6oz of protein a day either beef, chicken or fish.
@Mark Parrott & I can sympathize about the bony ass thing; consequence of living for many years well padded & now not..... I have a Gel seat cushion for my office chair & longer journeys

Well, my 'bony ass' issue seems to have sorted itself now, though I have gained 4kg since Christmas for some reason. Don't want to gain anymore weight though Mrs P still thinks i'm too skinny.🙄

 

[Mark T]

Although the other problem, to go with hard seats, it the fact that by loosing what blubber I had, need a jumper much quicker then I used to. Glad I haven't removed the heated underblanket off the bed yet too..